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How to improve the metabolic rate?

Jul 2013
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Answered by

Orthopaedic Surgeon, Joint Replacement
Practicing since : 1996
Answered : 2148 Questions
Hi, I 35 year male...5'11" weighs 80 metabolism rate is reduced ...I drink 3 l of water and do regular physical excercise. ..adive how I can improve metabolism body fat is 26%...I am having bronchitis problem allergies to dust. ..suggest good inhaler for short term use without any addiction to inhaler
Posted Sat, 16 Nov 2013 in General Health
Answered by Dr. K. Naga Ravi Prasad 2 hours later
Brief Answer:
Numerous ways to increase Metabolic rate.

Detailed Answer:
Hi, thanks for writing to XXXXXXX

There are numerous methods and ways to improve the metabolic rate. Please find them below -

* Daily Activity - Abandon many of your everyday comforts to increase your energy demand.
- Instead of using the car go by bike or walk short distances.
- Avoid elevators and escalators whenever possible and take stair cases.
- Pick sporting hobbies, e.g. in team and ball sports.
- When sitting, get up at least once per hour and move.

* Regular Strength Training - Muscles are active body mass. They burn energy even at rest, during physical activity the become fat burning furnaces that burn plenty of energy.
- Excess body fat can only be burnt inside the muscles, no place else. The more muscles you have, the higher the chance of having an optimum body fat percentage.
- After lifting weights the BMR remains on a high level for the next 48 hours. Therefore working out 2-3 times per week causes a permanently increasing energy demand, day and night.

* Eating and Drinking - To maintain a high level of physical energy, you need to eat on a regular basis.
- Have a small or medium meal every 3-4 hours. Doing this indicates a good supply situation and encourages the body to burn its energy storages (excess body fat).
- A long-term energy surplus leads to gaining weight, a long-term energy deficiency causes weight loss. Seek for an energy balance to maintain your bodyweight. The daily calorie intake should be subject of specific variations to not get your metabolism used to a certain energy level.
- Because almost all metabolic functions require water, drink a sufficient amount of fluid each day. 2-3 liters are a good take.

* Heat - For most people an ambient temperature of 68-73°F is most convenient. Try to escape this area as often as possible, because then the body will have to use energy to balance its temperature.
- You can also put heat inside your body by drinking hot drinks or by eating hot meals, but beware to not burn your mouth.

* Coldness - What is true for heat is even more true for coldness. Have cold showers in the morning or have cold baths to push your metabolism. It will wake you up and costs lots of energy.
- Keep the room temperature below 70°F, which encourages your body to move and to maintain a certain level of physical activity to produce warmth.
- Have cold food and, even better, cold drinks. Especially ice water, sipped over a longer period of time, is an ideal metabolism booster.

* Spicy Food - Spicy food can also increase the metabolism. You can recognize it when people begin to sweat while having a spicy meal. It is helpful, although it is not the perfect option.
* Sleep - Sleeping too little may cause your BMR to slow down, because the body is likely to suffer from poor recovery.
- Sleep for 6-8 hours every day and try to get up in time without an alarm clock, which may require you to go to bed earlier.
- Basically, start the day very early in the morning. Sleeping for too long , way longer than 8 hours, is also counterproductive and makes it hard for your metabolism to rise over the day.

* Mental Activity - The brain makes up about 3% of our body weight, but burns 25% of our resting energy. In contrast to muscles, the brain can only burn carbohydrates (glucose).
- Since the brain can´t store energy, it has to take carbohydrates from the body´s storages. Demanding mental processes do consume much of the daily fed carbohydrates. Since the body wants to compensate this by an increased carbohydrate intake, mental activity is one major cause of cravings for sweets.
- It is not possible to achieve a long-term increase in energy demand, but since mental performance is similar trainable as physical, they are good way to burn a little more energy each day.

Regarding your Brochitis and Allergy problem, Consult either an XXXXXXX medicine specialist or a Chest physician (as I am not the right person in true sense).

Hope I have addressed your query.

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