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What Is Metabolism And How To Boost It To Lose Weight? People who are overweight or obese are likely targets of many chronic diseases including diabetes, high blood pressure, heart disease and stroke. Keeping a healthy weight is definitely an important goal everyone should have. So those who are overweight or obese should find ways to lose weight. Understanding how metabolism works can be crucial. Metabolism describes all the chemical processes that go on continuously inside the body to keep one’s organs functioning normally. It is a complex biochemical process by which the body converts food and drinks consumed into energy. The body, even at rest, still requires energy for all its hidden functions like breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. Basal metabolic rate (BMR) refers to the number of calories human body uses to carry out these basic functions. BMR differs among individuals and is determined by several factors such as body size and composition, sex and age. For instance, people of larger bodies or have more muscle burn more calories, even at rest. Men, who have less body fat and more muscle than women of same age and weight, burn more calories, too. But for older folks, the burning of calorie usually slow down. In addition to BMR that accounts for about 70 percent of the body’s daily energy requirements, the number of calories the body burns every day is also determined by food processing and physical activity. Calories are needed to digest, absorb, transport and store the food consumed. This accounts for 100 to 800 of the calories used each day. Energy required to process food is relatively steady. On the other hand, physical activity and exercise account for the rest of calories the body burns up each day. Energy needed for physical activity varies greatly depending on the types of activity performed.
Some people seem to lose weight more quickly, but everyone will lose weight when they burn up more calories than they consume. Hence to lose weight, one needs to create an energy deficit by eating fewer calories or raising the number of calories burnt through physical activity or both. Undoubtedly, the best way to burn fat and speed up metabolism is to carry out more physical activity and exercises like regular aerobic exercise, strength training and lifestyle activities. There are, however, other ways to boost the metabolism by just making simple changes to the daily routine. To begin with, one should have a hearty breakfast, which is rich in nutrients and can keep one feeling full for longer, every morning to kick start the metabolism. Skipping breakfast can cause the body to go into starvation mode that can slow down the metabolic rate. Eating more fish like salmon, tuna and herring can help uplift metabolism. Omega-3 found in these fish helps balance sugar and reduce inflammation and it boosts and regulates metabolism. Alternatively, one can take Omega-3 supplements, with the recommended amounts between 1,000 to 2,000 milligrams per day. Instead of having 3 big meals, one can choose to have 5 or 6 small ones a day, in not more than 4-hour intervals, can be another way to keep one’s metabolic rate consistent and hold one’s blood sugar levels steady. Getting meals rich in protein can also boost metabolism. It could help burn an extra 150 to 200 calories a day. As protein is hard to be broken down, it needs to burn more calories in doing this. Foods rich in protein include fish, chicken, yogurt and nuts. Having enough good quality sleep of around 8 hours can be another way to help raise metabolism. The hormones, that help regulate appetite and energy use, from people have insufficient sleep will not work as it should, and so the metabolism is compromised. Last but not least, one should avoid alcohol. By having just 2 alcoholic drinks (2 glasses of red wine, 2 bottles of beer or 2 cocktails) can actually cut the rate of fat burning by more than 70 percent. This is because the body burns off the alcohol first and the calories that have been eaten are probably end up being stored as fat.
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