Lose Weight Rate - How to Lose Weight Quicker and Easier

One way to increase your lose weight rate is by increasing your metabolic rate and burning more calories. Here is how you can do it:

Before we go to the methods, it is good for you to understand what Metabolic Rate is. Metabolic Rate is the rate at which the body burns up calories. To make things simple, if you consume 2500 calories a day and burn 2500 calories a day, you will stay at the same weight. If you consume 2500 calories a day but burn only 2000 calories a day, you will gain weight at the rate of about 1lb a week.

There are lots you can do to increase your metabolism rate. Therefore, to burn more calories a day, you will need to understand and determine your metabolic rate and what you can do to influence it.

Basically, your body burn calories to provide energy for three main functions which are:

1. Basal Metabolic Rate (BMR)

This is the number of calories your body uses per day to perform its basic, everyday, life sustaining functions such as maintaining liver and kidney function, keeping the heart beating, breathing, etc. BMR accounts for approximately 60% of the calories burned for an average person.

2. Burning Calories for Activity

This is the energy you use when you move. From lifting your arms, typing or even cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.

3. Dietary Thermogenesis

Dietary thermogenesis is the energy (calories) required to digest and process the food you eat. It accounts for about 10 percent of energy needs.

Now you know how you body burn calories, you can influence all these factors, and speed up your rate of burning calories using some, or all, of the following tactics:

1) Move More

An average person burns around 30% of calories through daily activity. However, many sedentary people use only around 15%. Now you know this fact, taking every single opportunity to move can make a big difference and significant difference to the amount of calories you burn.

Keep this in mind at all times. Remind yourself everyday by saying to yourself "I need to move more" every morning. Here are some ways you can move more and burn more calories.

• Take the stairs instead of the lift.
• Swing your feet while working at your desk
• Stand up and stretch
• Tap your fingers
• Move your head from side to side
• Pace up and down

You'll find lots of opportunities for burning more calories if you remember that you're looking for them! Keep thinking 'keep moving'.

2) Build Muscle

Another way to burn calories in the long run is to increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. Regular weight training boosts basal metabolic rate by about 15%. This is because muscle is 'metabolically active' and burns more calories than other body tissue even when you're not moving. Not only will you be burning more calories, you'll look better - whatever your weight.

3) Eat Spicy Food

There is evidence to show that spices, especially chili, raises the metabolic rate by up to 50% for up to 3 hours after you've eaten a spicy meal.

4) Eat Little and Often

Last by not least; do not starve yourself in the attempt to lose weight. There are some evidences that suggest eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. The reason for this is two fold. Firstly, your level of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it is also found in studies that thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once

Provided your small meals don't degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely binge.

Therefore is it important that you keep and choose a diet plan that is safe and effective and allows you to do this.

If you need a little help finding the right diet that will speed up your metabolism so you can start burning fat right away, please visit here. Keeping the weight off is probably more important than the initial weight loss itself, because it has a direct effect on your overall health and well-being and the diet you follow plays a significant role in permanent weight loss as well.

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