Increase your metabolism! Increase your power to burn calories and shed weight! You’ve seen various headlines that look like this, haven’t you? We’ve been there too. We’re here to dissect the science behind what you can and cannot do to control your metabolism and how it may affect your weight loss journey.
Table of Contents
- The fundamentals of metabolism
- How does metabolism impact the weight
- What can you do to change your metabolism?
The fundamentals of metabolism
Here’s some basic information for you: Many people believe that the rate of metabolism is only related to weight. If you burn more calories slowly, you will likely be heavier in comparison and reverse. However, that’s not how it operates. Metabolism is various chemical reactions that take place throughout the body. They enable your muscles and brain to perform their functions correctly, benefit your breathing, digest food, and turn it into fuel. They also determine the amount of energy you use (in terms of the number of calories you consume) daily.
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Metabolism is broken down into three categories.
- 1. Activity energy consumption
It’s precisely what it’s called–how much energy you need to complete everyday tasks. It’s about exercise, such as cycling, yoga, or swimming, as well as routine tasks, such as cleaning dishes, folding clothes, or carrying your kitchen’s groceries. (Whether you’re a single-trip person who holds 50 bags in your arms or prefers to take several excursions.)
- 2. Thermic impact of food
It indeed requires energy to chew and take in the food you consume. That’s what the thermogenic effect of food is: the number of calories needed to complete this process many times throughout the day.
- 3. Basis Metabolism Rate (BMR)
It’s the total number of calories that your body uses up, regardless of whether you’re on your couch or reading the news. Imagine a car parked that is running its engine. It will continue to use fuel even when it’s idle. The same is true for your body. Your BMR energy consumption results from bodily processes such as circulating blood, releasing hormones, and breathing.
How metabolism influences weight
Contrary to what you hear, recent research has proven that a slower metabolism doesn’t cause obesity. Indeed, those who suffer from weight gain calories when they are at rest, as well as all day long, are people who have lower BMIs because bigger bodies require more incredible energy all the time. (We know that, but it’s surprising but a fact.) Your race, gender hormones, diet, fitness level, and body shape also impact your metabolism. However, the most crucial aspect that influences your metabolism rate is your genes, which are beyond your control.
How can you alter your metabolism?
Short answer: No. However, we’ll be here to help. Although it’s not likely to be entirely feasible, studies suggest that there are methods to boost it. The most important thing is maintaining your current health in terms of metabolism. Check out:
- Prioritize sleep
A few nights of a poor night’s sleep could temporarily slow your metabolism. But it’s not impossible to recover if you get enough Zzzs again. Therefore, turn off your electronics earlier, then turn on some white sound.
- Eat an appropriate diet
It might seem evident, but extreme calorie reduction isn’t the best option. While it can lead to weight loss in the short term, it will probably have a negative long-term effect and raise cravings and excessive eating.
Your metabolism will boost slightly after each meal. More energy is required to digest fat, protein, and carbohydrates than carbs. That means you’ll consume more calories!
- Support Gut health
Your microbiome regulates your metabolism by producing hormones that aid digestion, absorption of nutrients, insulin secretion, and appetite. Each is a significant aspect of weight management. When your microbiome doesn’t function properly, it could be affected. Consuming many fruits, beans, and legumes, as well as fermented food items like yogurt (look for one with live cultures and without added sugars), sauerkraut, or yogurt could aid in the growth of beneficial bacteria that live in your GI tract.
- Do daily resistance exercise
This is among the most potent ways you can boost your metabolism. The reason is that your muscle mass requires more calories than fat. When you add resistance training to your exercise routine -ideally, every week at least twice- you can collect more muscle mass. That means you’ll burn off more calories daily, even while at rest. Furthermore, research suggests exercise for strength could reduce metabolism-related adaptation effects. The body’s metabolism decreases in response to weight loss. It’s an adaptation mechanism to survive.
- Move more in general
This is a different metabolic blunder. Not exercise-related movement is perhaps the most variable aspect of your metabolism and the most straightforward change to make in your everyday life. You consume energy whenever you read the mail or sing, cuddle your pet, or play with them; in time, these small activities can significantly influence your total energy consumption (TDEE).
It can also lower the chance of developing cardiovascular events, metabolic syndrome, and even death. Woah! Use that standing desk, climb the stairs, and then take breaks between meetings to stretch easily. The possibilities are endless! The only thing to do is move.
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conclusion
A final note to remember: Regardless of how quick or slow your metabolism may be, research suggests that it’s not the most reliable indicator of your capacity to shed weight. A balanced diet, being active, and taking medication for weight loss when it’s suitable are the biggest factors that contribute to success in weight loss and maintenance.