Metabolism can be defined as chemical reactions which are involved in maintaining cell life and organism. Metabolism can be conveniently divided into two categories:
- Catabolism - the breakdown of molecules to obtain energy
- Anabolism - the synthesis of all compounds required by the cells
Metabolism is very closely associated with nutrition and the availability of nutrients. It could also be used as a synonym for metabolic rate or the number of calories you burn. The higher your metabolism is, the more calories you burn and the easier it is to shed some pounds and maintain.
Ways to improve metabolism
Plenty of protein
Eating food requires extra calories to digest, absorb and process food: the Thermic Effect of Food(TEF). Foods consist primarily of protein, carbohydrates, and fat. Proteins cause the largest TEF with a metabolic rate of 15-30%, 5-10% for carbohydrates, and up to 3% for fats. Eating protein is also known to make you full and prevent you from overeating. Studies found that individuals who included 30% of their diet as protein are found to be taking fewer calories per day. When you are dieting or losing weight, muscle mass is also lost. Proteins help in preventing muscle loss.
Green teas and oolong tea
Green tea and oolong tea can increase metabolism. These teas convert some percent of fat into fatty acids, which increase fat-burning by at least 10%.
Caffeine in coffee boosts metabolism by 3-10% and boosts fat burnings. A sugarless coffee can be included in your weight loss diet chart. But studies have shown that caffeine increases fat burning by 29% in lean women than 10% in obese women.
People who prefer and drink cold water over sugary drinks have a higher success rate of losing weight. Drinking water can temporarily boost metabolism. Your body has to use extra energy when you drink cold water as it heats it to the body temperature. Drinking sufficient water is also known to make you feel full and eat less.
Peppers contain an active ingredient called capsaicin, which increases metabolic rate. Few studies sound that eating pepper can burn ten calories per meal. Even though this seems like very little help, it still adds some advantage in increasing your metabolism. Here is our guide on types of foods that help in burning fat.
You can replace cooking oils with coconut oil as it contains high levels of medium-chain fats, which are known to boost metabolism. When we compare it to long-chain fats like butter, cooking oils raise metabolism by only 4 %. But medium-chain fats like coconut oil raise metabolism by 12%, according to a study.
Muscles are more active than fat in terms of metabolism—building muscles aid in boosting metabolism and burn more calories. Lifting weight will help to maintain muscle and also help to keep higher metabolism.
High-intensity training (HIT) or High-intensity interval training (HIIT) has an intense workout regime. It burns more fat by boosting metabolic rate even after the workout.
Sitting too much is terrible, especially when our lives are affected due to Covid-19, forcing us to adapt to work from home culture. Long periods of sitting decrease calorie burnout and weight gain. You can switch to standing for short intervals during your work hours rather than sitting the whole time.
Eating on time
The human body relies on regularity and consistency. Eating at a fixed time every day helps maintain metabolic balance. Eating too much and then not eating for a long time will slow down calorie burn and fat storage. On average, every person should eat more small portions and snacks with a 3-4 hours gap between them.
Skipping meals is not a way to lose weight, and it negatively impacts metabolism. Easting meals that are calorie deficient have a similar impact on metabolism. Low-calorie intake can slow down metabolism to save energy. Ideally, adult women need 1600 calories a day, whereas men need 2400 calories a day. The calorie count changes if you are engaged in a physically active lifestyle.
Stress can stimulate a rise in cortisol, a hormone that maintains appetite. Abnormal cortisol levels in people are associated with eating disorder patients. Dietary restrictions, eating disorders, etc., cause unhealthy eating habits which can disturb metabolism. Stress is linked with the quality of sleep, which could also impact metabolism.
Increased risk of obesity is observed due to lack of sleep. Lack of sleep has a negative impact on metabolism and raises blood sugar levels, increasing the risk of type 2 diabetes. Sleep deprivation is linked to an increase in ghrelin hormone, which causes hunger and falls in a hormone called leptin, making you feel full. It is necessary to have 6-8 hours of sleep every night to avoid these complications.
Metabolism is the chemical reactions that occur in your body that keep your cells and body functioning. The higher the metabolism or metabolic rate, the easier it is to burn calories. This article discusses various ways to boost metabolism.