What does it mean when you hear people accusing their metabolism of their weight? Or when they tell you about a certain someone who eats all the time but doesn’t gain a single ounce of weight because a high metabolism.
Perhaps you have heard this one complaint from at least one or two of your friends or someone in your family. You might have just nodded in agreement not being sure what they exactly mean but you secretly wanted to know how to speed up metabolism.
Today, you will solve this metabolism confusion as we are here to answer questions like; what metabolism is, is it really to blame for your weight, what precisely is the function of metabolism in the fluctuations of weight, do your genes have an impact on your metabolism, can working out, medications or specific food items, accelerate a slow metabolism and was metabolic rate’s significance merely a myth?
What is metabolism?
The majority of people have this vague idea about metabolism and weight loss. They think it is related to weight loss which is partially true because the metabolic rate study involves research of cells building up, processing and breaking down of fats. But metabolism is far more than that.
Metabolism would be described as a chain of biochemical reactions that produce and break energy essential for life in a living system. Simply put, your body uses energy or burns calories at this speed. Calories that are mixed in what we eat or drink are merged with oxygen to deliver the body the energy it needs. This complicated cycle is vital to keep us alive.
So even when you are resting, your body requires energy for respiration, hormonal adjustment, maintenance of your cells and most importantly your body needs energy for blood circulation. The number of calories that your body requires for these essential functions is called the basal metabolic rate.
The type of metabolism you have is not in your control or anyone’s for that matter. Individuals who inherit genes of a faster metabolism can eat a lot without putting on any weight. On the other hand, individuals who are born inheriting a slow metabolism can eat less and still manage to gain weight.
So if you have a high metabolism, your body will burn a higher number of calories while you are resting or during activity. A fast metabolism implies that to uphold your weight consuming more calories is what you need.
This is one reason which allows some individuals to eat more than others without affecting their weight. An individual with a slow metabolism will burn fewer calories while doing any activity and resting thus are forced to eat less to minimize the risk of being overweight.
Multiple elements, which include the size of your body and formation, ascertain the person’s basal metabolism. Your sex also determines your metabolism. Women have more body fat and less muscle than men generally do of the same age group and weight, which implies that men burn a greater amount of calories.
Another factor of your metabolism is your age. The muscle quantity reduces as you age and the weight you have is more of the fats in your body. This suggests that calories start to burn slower as you age and metabolism decreases with age.
It is valid that metabolism has to do with weight. However, slow metabolism is seldom the consequence of excess weight, opposite to popular perception. While your metabolic rate affects the core energy requirements of a body, the factors that strongly influence your weight are how much you consume with how much regular exercise you receive.
Is metabolism important for weight loss?
Metabolism is vital to understand as it is one fundamental aspect of weight management. The metabolic rate is the way a body generates energy from the food it requires.
Factors such as starving yourself because of a certain diet and lounging for long hours slow your metabolism considerably whilst workout, healthy food and a proper sleep routine are known to improve your metabolism. A good start is to know and understand the type of your metabolism as it will help you begin burning your fat and with weight management.
As we mentioned earlier, age is one of the factors that contribute to your metabolism. The frequency changes as you grow older. The changes, for the majority, start at approximately the age of 30. But, of course, the beginning of the process may vary according to one’s genes. Your metabolic rate ages quicker and every ten years slows its tempo by 5%.
Upon turning 45, you burn 200 calories less each day than you did 20 years ago which results in around twelve pounds of extra gained weight annually.
The dynamic metabolism cycle also influences all processes in your body, such as the amount of energy you have and your psychological functions. Our hormones oscillate as we grow older. Not only that but the muscle we lose decreases the metabolic rate of our bodies and substitutes your lean muscle tissue with fat that typically resides in your stomach, buttocks and thighs.
How to increase metabolism
Speeding up your metabolic rate isn’t as hard as you think it might be. You just need to make a few shifts in your lifestyle. We’re going to talk about some simple ways you can speed up metabolism.
Add protein to your meals: Metabolic rate can be boosted for a while when you have food. This is known as the Specific dynamic action, it’s also termed as the thermic effect of food (TEF). Specific dynamic action can differ considerably.
The most difficult food to process and use for your body is protein. As a result, 20-30% of protein calories during the processing and the release of the heat are expended from your body. This is why plenty of protein should be added to all meals.
In contrast, carbs are used up more easily by our bodies so 5-10% of carbs calories are lost in fermentation. The consumption of protein is proven to make your stomach feel satisfied and it helps you avoid binge eating. The research revealed how individuals are inclined to consume approximately 441 calories less a day if proteins accounted for 30 percent of their intake.
Protein will also minimize the fall in metabolic rate frequently correlated with fat loss. This is because it eliminates muscle loss, a general side effect of dieting.
Fix your sleeping patterns: Inadequate sleeping has linked to obesity, but less remains understood as to how regular nights of inadequate sleep affect health. It’s partially brought about by the negative impacts of lack of sleep on digestion. The absence of rest has likewise been connected to expanded glucose levels and insulin obstruction, which are both connected to a higher danger of creating type 2 diabetes.
It’s additionally been appeared to support the appetite hormone ghrelin and lessening the totality of the hormone leptin. This could clarify why numerous individuals who are restless feel hungry and battle to shed pounds.
Standing: Excessive lounging is terrible for your well-being. Sitting for hours can burn lesser calories which automatically promotes gaining weight. If you have to sit all day at work, 174 calories are burnt if you stand up for brief periods to divide the time you spend plunking down.
Exercise: When you workout, your body burns energy which is exactly what metabolism does. However, one benefit of exercise to speed up metabolism is that when you exercise, your body continues to burn up to 190 extra calories within 14 hours after the exercise.
The more water the better: Individuals who have water to drink rather than gulping down soft drinks are progressively effective at getting more fit and maintaining it. This is because soft drinks hold many calories, hence substituting them with water consequently diminishes your calorie consumption.
Be that as it may, water may likewise incidentally accelerate your digestion. Research indicates that consuming 0.5 liters of water raises RMR (resting metabolic rate) by 10 to 30 percent for nearly 60 minutes.
This burning of calorie impact might be much more prominent on the off chance that you consume cold water, as your body utilizes vitality to warm it up to internal heat level. Water will aid your stomach to fill up, too. Research has indicated that if you drink water half an hour before a meal, it will certainly help you consume less food.
Another research among obese adults showed that those who had half a liter of water in advance of eating shed 44 percent more pounds than those who did not.
Switch to green tea: Green tea has proven to improve metabolism by 5 percent. It allows to turn some of the body’s fat into fatty acids, which can improve the burning of fat by 10 to 17 percent. Because it is low-calorie, consuming green tea might be beneficial for dieting and weight management.
However, we are obligated to inform you that a few researchers have found that green tea doesn’t influence metabolism. Thus, their influence on metabolism might be narrow, but rather it could just pertain to some individuals.
Foods that speed up metabolism
Nothing is more indefinite than fresh food to have a profound effect on your metabolism from your intake. Most of the healthiest foods which improve metabolic rate are created from basic ingredients. Fruits and vegetables are packed with valuable nutrients and vitamins which enhance your metabolic rate and your body is provided the support it requires. Here is a list of the easiest foods that can be added to your shopping list to rev up metabolism:
- Lentils – Complex carbohydrates can be found densely in lentils. They include metabolism-enhancing nutrients that aid the fat in your body to burn. In case you are a vegetarian, lentils are extremely rich in protein, fat-low, and can be an ideal replacement for meat!
- Beans – Beans are great for your heart. They not only enhance your metabolic rate but provide vitamin B as well.
- Berries – Complex carbs and fiber are found abundantly in berries which is why they are great metabolic rate enhancers. As per research at Kansas State University, fiber accelerates the digestion process. Many delicious berries can be included in your routines such as strawberries, blueberries or blackberries.
- Oats – If you consume fiber-rich whole grains, like oatmeal, your body eliminates almost twice the calorie as compared to the packaged foods. Oats are also low in GI (glycemic index). They support and keep you properly digested.
- Garlic – Garlic bolsters adjusted glucose and solid digestion. Research has likewise demonstrated that adding garlic to your meals can expand the number of calories consumed for the day while diminishing the body’s generation of fat.
- Coconut oil – Coconut oil attempts to keep a solid parity of good microorganisms in your gut, which is essential for productive processing. It is also a high-fat substance which attempts to give your digestion a lift. Coconut oil contains medium-chain fats, a kind of fat that paces up your digestion more than the fats found in products like margarine.
Intermittent fasting and metabolism
Intermittent fasting is one effective way to lose weight, as well as to improve health. What is it? Putting it in simple words, intermittent fasting is not about what to eat, but rather – when to eat. These are eating patterns where you cycle between periods of eating and fasting. It is currently one of the most popular health and fitness trends.
There are several different methods for intermittent fasting, some of which split the day or week into fasting or eating periods. It is as easy as it sounds, you might as well think of it this way – many people already are fasting while sleeping, so really, extending that fasting period would be the simplest way to describe intermittent fasting.
You can do this by skipping breakfast and head straight for lunch at noon, and a meal in the evening, round about 8 pm which would count as your dinner. That way, you’re technically fasting for 16 hours per day, and restricting your diet to an 8-hour time span. This is the most popular, yet the simplest way of intermittent fasting, known as the 16/8 method.
Even though some of you may disagree, but intermittent fasting really is as easy as it sounds. Many people report feeling better with a greater buzz of energy in their system while fasting. Controlling your hunger pangs may be a little difficult initially as your body is building a tolerance to getting used to it, but eventually, you will get a hold of it. No food is allowed during the fasting period, however, liquids may be consumed as long as they are non-caloric beverages.
There is also some evidence that intermittent fasting can help you live longer. Some research also suggests that it can help protect against diseases, including heart disease, type 2 diabetes, cancer, Alzheimer’s disease and others. Who knows? You might as well end up living longer!
As intermittent fasting has become the talk of every group, it has also emerged many methods that have proven to be quite helpful. One of these, known as the 16/8 method, has already been discussed earlier. Another popular method of intermittent fasting is known as Eat-Stop-Eat, also known as the 24 hours fast. It sounds horrifying, but works like a charm! Once or twice a week, don’t eat anything from dinner one day, until dinner the next day.
Another – less scary method, would be the 5:2 diet, a mixture of diet as well as fasting. Acting as a compromise, this allows you to eat only about 500-600 calories for any two days during the week. Known as a short term fast, this method has become increasingly popular.
Intermittent fasting speeds up your metabolism. As weight loss is the primary source of motivation for those who opt for intermittent fasting and as seen in a few reports, weight loss of 3 to 8 percent of body weight lost in 3 to 24 weeks has been reported. For a 200-pound person, this is approximately 6 to 16 pounds.
Fasting seems to be a safe and potentially more reliable way to lose weight bettering the quality of life. However intermittent fasting is not for everyone to try.
Very low-calorie diet and metabolism
A semi-starvation diet or a very low-calorie diet is a diet that allows you to eat 800 kilocalories. It allows you a very low intake of daily food energy.
Having a very low-calorie diet therapy can have dire consequences for metabolism. To lose weight, people often embark on the path of a calorie diet to fulfill this objective.
Be that as it may, imposing harmful limits on the calories you consume can have minor or substantial problems and negative consequences on your health.
Here’s how it can destroy your health:
- Slow metabolism – If you are not eating as much as you should, the body begins breaking muscles to generate glucose, which is then used to give your body energy. This is known as survival mode. Due to the lack of calories, the body limits the metabolic rate to protect energy. The body will start feeling lethargic and cold. It will start experiencing gastrointestinal disorders like constipation or hemorrhoids.
- Exhausted brain – The brain needs a non-stop supply of glucose to keep running consistently and smoothly. So if you are starving yourself, your brain will not work at its full capability.
- Gallstones – Semi-starvation diets can cause you to lose excessive weight. However, the risk of gallstones cannot be avoided. Gallstones can cause abdominal pain and if they cannot be treated with medications, you’ll need to go into surgery as soon as possible.
- Neglect of the nutrition you need – We all know how necessary vitamins, fiber, and minerals are for you to be living a healthy and long life. The body can experience a nutritional deficiency when the body does not get the food it needs its nutrition’s from. This can further cause defects in bone growth, digestion issues, skin disorders, and dementia.
You can speed up your metabolism by consuming more fruits, vegetables and protein. It guarantees your stomach to feel complete, your body stays fuelled and your body will be provided the basic amino alkaloid acids required to regenerate cells and heal your tissues and cells.
Exercising your muscles will strengthen and this will automatically help you sleep better. Research has revealed that an individual needs 7 to 9 hours of sleep in order of their body to function favorably. Getting the required sleep can also help manage the optimal weight. Taking this route will help you be able to lose the extra pounds, burn your fat, give you a healthy brain. Your immune system will remain strengthened and you’ll always feel energized.