Each increase in body temperature with 1 degree Celsius increases metabolic rate with 14% (consuming protein does the same). When you sleep, your metabolism slows down with 10%. When you fast for more than 12 hours your metabolic rate slows down with 40%. If you skip a meal, your body quickly goes into preserving mode and fat burning stops. Eating breakfast in the morning helps maintaining a fast metabolic rate.
The factors that make you fat!
If you are still wondering why even when you eat less you still gain fat, you should know that the hormones play a huge role here. The glands of the endocrine system which secrete hormones are to be blamed for your slow metabolic rate and inability yo lose weight.
The main glands that affect metabolic rate are:
The hormones that the thyroid gland produces affect energy expenditure. Too much hormones make the body spend energy too fast. If they are not enough, you get into a condition called hypothyroidism and metabolism slows down. The best way to know what your thyroid hormone levels are? A simple blood test.
The adrenal glands stand on top of the kidneys. They are controlled by corticotropin-releasmg hormone (CRH), which is produced by the hypothalamus. When you are chronically stressed, the adrenal glands produce cortisol and cortisol suppress CRH. That is not good, because CRH reduces your appetite. High cortisol levels would reduce insulin sensitivity, so diabetes occurs more often. The kidneys respond to high cortisol levels holding salt and water so blood pressure rises.
Generally, there are 9 hormones that make you want to eat more and 14 that tell you to stop eating. Maybe your body does not produce leptin correctly or your body has too high crotisol levels or leptin could not reach the brain or any hormone related to your satiation does not work correctly. Now you realise that if you want to look good on the outside, you have to be healthy on the inside!
Natural ways to increase metabolic rate
Grean tea - grean tea contains an antioxidants called catehins that are proven to help losing fat. It also helps when fighting cancer.
Cayene pepper - cayene pepper contains capsinoids. Consuming capsinoids makes you burn more energy. Providing some spicy taste to your food could also help you reduce belly fat.
Caffeine - little amount of caffeine would increase your metabolic rate while stimulating CNS (central nervous system). A cup of coffee (containing about 150 mg of caffeine) is enough to achieve the metabolic effect. Too much caffeine could affect your sleep, make your stomach hurt, etc.
Protein rich foods - the body signifficantly increase the metabolic rate immediately after food consumption. Our bodies need extra energy for digesting, absorbing and transporting all nutrients, especially after consuming protein. When you eat protein you burn most energy. Eat fish, lean meat, eggs and vegetal protein as beans, soy, etc.
Iron rich foods - iron is an important mineral which helps transporting oxygen to body tissue. Iron helps our body produce energy – low iron levels could lead to fatigue, loss of appetite, anemia (not enough red blood cells) and slower digestion. Foods rich in iron are red meat, mussels, porridge, tofu, chick- peas and other beans.
Eat regularly - increasing the periods between your meals makes your body goes into “starvation mode” which slows metabolism to save energy and prevent hunger. Eat frequently and have small meals.
Have enough sleep - chronic lack of sleep increases appetite and the risk of getting overweight. Try to have at least 7-8 hours of sleep per night.
Exercise - exercising is the safest and most effective way to increase your metabolic rate. Exercises not only increases your metabolism but after you train you sustain high energy consumption at rest. I advice you to perform basic exercises. In my opinion they are best for burning fat.