Everyone wants to know how to boost fat metabolism. After all, the whole purpose of working out is to burn fat and get in shape, right?
The process of metabolizing fat in the human body is called lipolysis. It’s essentially when your body breaks down triglycerides into its two primary components: fatty acids and glycerol. So how can you get your fat metabolism working well?
Exercise is the key to pretty much ANY kind of weight loss, and fat burning is no exception.
When you exercise, you use up the calories your body has available–anywhere between 380 and 480 calories at any given time. Once you have burned all those calories, your body turns to the only other source of available energy: fat.
Exercise forces your body to expend energy, so pushing your body past its current calorie storage will force it to burn fat calories. This activates your fat metabolism, and the longer you push your body during the fat-burning stage, the more fat you will burn. It’s a fairly simple process, but it will only account for a portion of your fat burning.
2. Lower Calories
Probably the MOST important way to boost fat metabolism is to reduce the number of calories you are consuming. Your goal is to eat FEWER calories than your body needs on a daily basis, as eating MORE than you need is what leads to fat gain. In order to lose it, you need to lower your calorie intake.
This is a dangerous road to travel, as cutting too many calories can actually slow down your fat metabolism. Just lower your calorie intake until it’s a few hundred calories below what you need every day, and let exercise do the rest of the work.
When lowering your calorie intake, make sure you are getting a proper balance of nutrients. You need to consume about 50% carbs, 30% protein, and 20% fats in order to activate your fat metabolism properly.
3. Time Carbs
When you eat carbs, your body turns them into blood sugar. Insulin helps to control your blood sugar levels, but it also plays a central role in your lipolysis. You need to make sure that you consume carbs at the right time of day, as that will ensure that insulin is only present when you need lots of energy–not when you’re trying to burn fat.
Eat a decent amount of carbs in the morning, as that will get your body going for a long work day. Keep carbs limited until about 60 to 90 minutes BEFORE your workout, at which time you should have a SMALL, balanced snack (protein, carbs, and fats) to give you energy for your workout. AFTER you come back from the gym, eat a meal with plenty of carbs and protein within 60 minutes of training in order to replenish energy. In the evenings, keep carbs limited to veggies and fruits.
4. Try Stimulants
If you want to increase your fat metabolism, it may be a good idea to consider using stimulants. Stimulants will often increase internal body temperature, or they will increase the production of certain hormones that contribute to fat burning. Stimulants like caffeine can speed up your fat metabolism, at least for a short period of time. Some stimulants target your thyroid gland, which will increase your metabolic rate.
Of course, you need to be careful with stimulants. Consuming too much can have negative repercussions on your health, particularly the health of your nervous system. Limit your use of stimulants, but do consider using them as a key to speeding up fat metabolism.