How to Boost Your Metabolism?
What is Metabolism?
Metabolism is the set of chemical reactions that break down food to provide energy for your body. These chemical reactions sustain life, allowing us to grow, reproduce and maintain our health. Our metabolism can be fast, average or slow. It depends on a variety of factors, including your gender, age and the percentage of fat and muscle in your body. The speed of your metabolism determines the rate at which your body burns calories.
Catabolism and Anabolism
The process of metabolism is divided into different phases: catabolism and anabolism. Anabolism and catabolism are important processes that occur within the body. They are intimately connected, and one really cannot occur without the other. Catabolism is when structures and cells are broken down within the body and used as an energy source. Catabolism breaks down food to create energy. Anabolism uses that energy to construct components of cells such as proteins and nucleic acids. Anabolism means growth or storage so energy is stored as glycogen in the liver, muscles, and fat cells. A very good example of anabolism is the muscle growth.
Basal Metabolic Rate (BMR)
Your basal metabolic rate shows you, how many calories your body needs for a day, when you doing nothing. It can be calculated using the formula based on age, gender, weight and height. Knowing your basal metabolic rate helps you to determine the number of calories that are needed by your body to lose, pick up or maintain weight. An average woman need about 1,200 calories just for her resting metabolic rate. An average male's BMR is around 1700 calories a day.
Slow metabolism means that the food you eat is slowly digested. If you have a slow metabolism, your body burns calories at a slower rate than normal. Having a slow metabolism can easily lead to weight gain if an excess of food is ingested. People with a slow metabolism tend to have a tough time staying skinny. There are many factors that can cause your metabolism to slow. As you age, your metabolism naturally slows down. That is why most middle aged and older people gain weight. Fortunately, you can boost your metabolism with some lifestyle changes.
How to Increase Your Metabolism:
1. Eat More Frequently
Eat smaller but more frequent meals throughout the day. Aim to eat every three hours for a steady supply of energy throughout the day. When you eat three big meals a day, your metabolism slows down between each meal. Frequent eating increases your metabolism and provides more energy throughout the day. Skipping meals can slow down your metabolism and cause overeating later in the day.
2. Exercise Regularly
Regular exercise is an effective metabolism booster. Studies have shown that regular exercise increases your energy and metabolism during the day. Aim to exercise at least 3 times a week for between 30-60 minutes. Regular exercise is also a great way to get rid of stress.
4. Drink Green Tea
Drinking green tea can help increase your metabolism. Research has shown that green tea can enhance metabolism, and it's also full of anti-aging antioxidants. Green tea improves metabolism by 5% in just 24 hours and keeps it high throughout the day. Drinking green tea can also help lower your blood sugar levels.
5. Drink Enough Water
Water plays many important roles in our body. Drink a glass of water first thing in the morning. Drinking water on an empty stomach in the morning boosts your metabolism for the rest of the day. Water fires up your metabolism, hydrates you, and helps your body flush out toxins. You should drink at least 8 glasses of water every day.
6. Eat Healthy
Eat a well-balanced and healthy diet, paying attention to metabolism-boosting foods such as fruits, vegetables, lean protein and spicy foods. Avoid skipping your breakfast, which most people tend to do so. Eating breakfast can boost your metabolism by as much as 10%. Try to eat spicy foods. Research has shown that chili peppers can speed up your metabolism due to a compound called capsaicin.
- Eat smaller, but more frequent meals.
- Avoid skipping meals.
- Eat your breakfast.
- Exercise on a regular basis.
- Stay properly hydrated by drinking enough water during the day.
- Eat metabolism boosting foods such as peppers, green tea, coffee, nuts, vegetables and fruits.
- Avoid overeating.
- Watch out for your daily calorie intake.