Metabolism and Caloric Intake
We all know by now that a lack of physical exertion equals a lower metabolism. At night, when the sun goes down, our metabolism goes down with it.
Before we get to the magical steps to boosting metabolism during shut eye, let’s talk a little about caloric intake, gender, and the things that affect your calorie needs over the day. This will help you put it all together in the end. It’s not difficult to understand – especially if you are learning for your own personal needs and if you desire to apply it to your life.
Naturally, the human body burns some calories just to stay alive, whether you are moving or not. This is why woman need between at least 1200-1600 calories per day and men need anywhere from 1800-3000 per day.
What Are Your Calorie Needs?
You can calculate your necessary caloric intake by using the following formula:
Female: 65 + (4.3 x weight in lbs.) + (4.7 x height in inches) – (4.7 x age)
Male: 66 + (6.3 x weight in lbs.) + (12.9 x height in inches) – (6.8 x age)
Males need more calories than females because they have more testosterone, and are more muscular. However, a physically active female may need the same amount or even more calories than a sedentary male. And, if you weigh more, you burn more calories when you exercise. That’s why you should punch in your actual weight when jumping on the treadmill or elliptical at the gym!
For example, if you participate in low impact aerobics and weigh 155 lbs, you will burn around 350 calories in an hour. But if you weigh 205 lbs, you will burn 465 calories in the same amount of time. This is the reason why you may lose weight fast at the beginning, and then eventually hit a plateau.
It’s recommended to start off your workouts slowly, because once you lose a lot of weight, you can then start increasing the time you spend at the gym or in your normal exercise routine, and still burn calories and fat.
If you weigh 300 lbs and get on the elliptical for only 20 minutes, you will burn 200 calories. Once you get to 200 lbs, if you want to keep losing weight, you must workout for 45 minutes to an hour because you will burn less than 200 calories in 20 minutes at 200 lbs than you would at 300 lbs. Does that make sense?
All of this will help you burn more calories while you sleep. But there’s more.
The Magical Steps to Boosting Your Metabolism While You Sleep
Now that you understand how your body works when you are awake and active, let’s talk about how you can boost your overall metabolism while hitting the hay. Just remember that physical activity will always trump whatever steps you take during the evening hours. But everything you do counts towards overall weight loss.
- Meditate – Before bed, shut off all your electronics, including your cell phone. Sit up comfortably and close your eyes. Breathe in deeply and hold it. Let it out and keep breathing like this for 15 minutes. When we exercise, we breathe in and out more deeply, which helps to burn more calories and increase metabolism. Exercising at night will keep you awake, but meditating will relax you completely and help you fall asleep while increasing metabolism at the same time.
- No Food After 7 pm – If you eat around the time the sun begins going down, you can easily pack on the pounds. Your metabolic rate starts to lower in the evening, and especially when it’s dark out. If you stop eating by 7 pm you could easily lose weight, and that double chin might disappear within a week or so!
- Keep It Cool – Putting your temperature below 66 degrees was proven by an experiment to help you burn more calories. 31 people were tested in either a room at 75 degrees or 66 degrees. The colder the room the greater the calorie burn – about 7% more. But there is a catch – you can’t wear heavy pj’s or use warm blankets.
Now that you know how to rev up your metabolism all day long, you have no more excuses. Start out slow, and don’t give up. Continue to add ways to become more active, even by getting a new hobby in addition to your regular exercise routine. Dancing, swimming, and playing golf are not only fun, but help you to get moving.
It may take some time to lose weight, but remember, it took time for you to gain it as well. The more steps you decide to follow, the faster you will see results.