Contributed by: Nancy Dixit
You must have heard about metabolism, especially if you are trying to lose extra kilos. People usually blame a slow metabolism for their weight.
Did you know that men burn more calories than women even while resting?
It is true that metabolism is somehow related to weight loss. Not just one metabolism, but many such as sugar metabolism, protein metabolism, and fat metabolism, all of which work with fat cells.
What exactly is metabolism?
For the uninitiated, metabolism is the process by which your body converts what you eat and drink into energy.
It refers to all the biochemical processes that take place in our cells, such as breaking down nutrients from food, providing energy when the body needs it, or transporting waste products out of the body.
There are many other factors that can affect how your metabolism works, such as muscle mass, genes, gender, smoking, physical activity, etc.
Metabolism is further divided into two categories:
Uses force to break
Example: Aerobic activities like running, swimming, biking etc.
Energy is needed to grow and build.
Example: Weight bearing exercises like weight lifting, pushups, squats etc.
Your body needs energy to perform basic functions like breathing, circulation, cell repair and even rest.
This is called your body’s resting metabolic rate ‘basal metabolic rate‘ And it is an important ingredient for those who want to lose weight.
What causes weight gain?
The body stores excess food-based energy if we provide it with more energy than the food it needs at that time. It accumulates in muscle and subcutaneous fat tissue.
When we engage in physical activity like exercise or consume a low-carbohydrate diet, the body withdraws this stored energy and breaks it down.
Apparently, when this stored energy remains unused; It leads to putting on weight.
Hormones and enzymes also play important roles in metabolism. Sometimes the metabolism is very slow and does not work properly; The cause may be hypothyroidism or Cushing’s syndrome. This can lead to obesity and other metabolic syndromes.
Need to increase metabolism
Increasing metabolism is the holy grail for weight watchers, but how fast your body burns calories depends on many other factors, including your diet, activity level, health status, and more.
An active metabolism is therefore a good basis for weight loss, but also for a healthy lifestyle in general.
In this article, you can find effective ways to increase your metabolism.
Although you can’t control your age, gender, or genetics, there are other ways to improve your metabolism, including:
A good quality protein diet
Eating more protein can increase your metabolism by 15 to 30% so you can burn more calories.
Your body takes longer to break down protein than fat and carbohydrates; Thus giving you a greater feeling of fullness and preventing overeating.
According to research, eating protein-rich foods increases your metabolism by 15 to 30%.
Drink plenty of water
If you want to maintain your metabolic rate and lose weight at the same time, you must drink plenty of water.
Some studies even show that drinking water half an hour before you eat can help you eat less and give you a feeling of fullness if you want to lose weight.
Eating at consistent times can help maintain metabolic balance. Did you know that eating small meals or snacks frequently can also help you lose weight?
If you eat smaller meals (every 4 to 5 hours), your metabolism keeps going and you burn more calories during the day.
Do a high-intensity workout (but smartly)
When you do a basic cardio exercise (other than a high-intensity workout), you only burn calories when you’re active. However, high-intensity workouts and strength training will keep your metabolism elevated for several hours, increasing fat burning far beyond the time you’re exercising.
Spice up your food
Spicy foods have been found to contain natural chemicals like capsaicin that boost your metabolism and help you maintain a healthy weight while shedding some excess weight.
Swap ultra-processed foods for whole foods
Highly processed foods typically contain added sugar, salt, unhealthy fats, chemical additives, and low fiber and high-quality protein.
These types of foods require less energy to digest, which means you’ll burn fewer calories when you eat them.
In fact, clinical studies show that if you eat processed foods, you tend to gain weight.
Drink coffee or green tea
Caffeine present in coffee and tea stimulates your central nervous system and can increase your metabolism by 4 to 5%. So, coffee and tea can significantly help in weight loss if your goal is.
Our metabolism is also affected by hormones. When we are stressed, our body releases a hormone called cortisol more than usual.
This hormone controls appetite and when it is secreted in excess it can lead to an unhealthy eating pattern (or eating disorder), which can interfere with metabolism.
Also, stress It can actually make the body metabolize food more slowly.
According to the National Sleep Foundation, stress is also closely related to sleep quality, which can affect metabolism.
So it is advised to avoid unnecessary stress and try to sleep at least seven hours a night.
A sedentary lifestyle can slow down your metabolism and affect your health.
Also, remember that a healthy diet, rest and exercise are all important aspects that help you stay healthy.
For most people, metabolism slows down steadily after age 40. It’s always best to talk to a doctor before making diet adjustments or making changes to your exercise routine.
As an add-on, make it a habit to take preventive health check-ups as they can help you gain complete insight into your health.
This will help you take measures to promote your overall well-being.
Book a full physical health exam today!
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