The truth is that anyone, regardless of gender, age, or genetic makeup, can increase their metabolism and lose weight.
Metabolic rate is how fast your body burns calories. It’s simple.
Many people mistakenly associate “metabolism” with weight loss and weight gain. However, it is actually the process whereby the body transforms food into energy. Even when it’s at rest, our bodies still require energy to perform basic functions like blood circulation, breathing, and cell repair. This is the basal metabolic rate or resting metabolism rate (BMR). The body can use up to 75% of calories consumed every day for RMR.
The rest is used to provide fuel for our daily activities and aid indigestion. Adult women need 1,200 calories per day to meet their RMR needs. They also require 200-400 calories extra for daily activities. For men, the RMR is approximately 1,300 calories and 1,400-1,600 calories for activities. This number may vary depending on what type of activity you engage in. Surplus calories are stored in our stomachs, thighs, and other areas of the body as fat.
Let’s now look at the basics of metabolism.
Both men and women see their BMR drop by 5-10% every decade after age 25. This is due to the loss of muscle mass. Muscles need more fuel to sustain than fat, so the RMR of a person’s body will be affected by the proportion of fat and muscle. According to The Gravity of Weight: A Clinical guide to weight loss and maintenance, people who exercise regularly after age 25 see a drop in their RMR of 0.3% per decade. Don’t blame your age. Get moving.
Your metabolism can be slowed down by fluctuations in this hormone. You visit this site where doctors ensures that your thyroid hormones work optimally. Your doctor might recommend additional vitamins to ensure optimal thyroid function. He may also ask you not to eat certain foods, such as broccoli, cabbage, or strawberries, which can cause problems with the thyroid gland’s functioning.
Protein takes more energy to digest and metabolize than fats or carbohydrates. High-protein foods are twice as calories to digest as other food groups. Increase your protein intake to boost your metabolism. Reduce the number of carbohydrates and fats if you want to reduce your metabolic rate. Lean meat, poultry, fish, chicken, and tofu are all good sources of protein.
You can eat small, but frequent meals
Every 2-3 hours, eat. Your body will go into starvation mode if there are long gaps between meals. This decreases your metabolism to conserve energy. Your metabolism will stay high by eating small meals at intervals of 2 to 3 hours.
The best way to boost your metabolism is through weight training. Your RMR will increase the more muscle you have. For a few hours, weightlifting and high-intensity interval training burns more calories than any other type of exercise.
According to Claude Bouchard (a professor of genetics at Pennington Biomedical Research Center, the US), every pound (around 0.5kg), of muscle burns approximately six calories per day to sustain itself. Each pound of fat, however, only two calories per day is burned, according to Claude Bouchard.
A sleep schedule of fewer than 7 hours can reduce the number of calories you burn while resting. This is because your body uses this time to perform basic needs like breathing and pumping blood.
According to a study published in The American Journal of Clinical Nutrition (2011), weight loss can not only increase hunger but also slow down the rate of calories burned. A study by The American Journal of Clinical Nutrition found that one night of sleep loss can reduce energy expenditure in healthy men. This suggests that sleep may contribute to the regulation of daytime energy expenditure.
Water is essential for the body to digest calories. Your metabolism can slow down if you are even slightly dehydrated. Fresh fruits and vegetables are rich in fluids, so avoid high-salt potato chips, which can cause dehydration. According to the European food safety authority, women should consume 1.6 liters per day while men should consume approximately 2 liters. Talk to your doctor if you have any type of heart disease or diabetes. You may be recommended to reduce fluid intake.
When consumed in moderation (4 cups per day) coffee can provide a temporary increase in metabolic rate. Caffeine can increase endurance, which can make it easier to work out harder and last longer. Excessive coffee consumption can lead to acid reflux, insomnia, heartbeat problems, and other health issues.
Green tea and oolong tea offer the combined benefits of catechins and caffeine, which are substances that can speed up metabolism for a brief time. You can have a cup of green tea after each meal.
Tabasco, five grams, can boost metabolism by up to two hours after you’ve finished eating. Capsaicin is the ingredient that makes chilies hot. Avoid any form of capsaicin if you have gastric ulcers.
The only source of omega-3 fatty acids EPA/DHA is fish oil. They can greatly increase your metabolism and are often recommended by fitness instructors. Fish oil can increase levels of fat burning enzymes and decrease levels of fat storage enzymes. For a better metabolism, capsules containing at most 300mg of EPA or DHA total are the best.
If you want to increase your metabolism, it is not a good idea to eat less than 1,200 calories per day (if you are a woman) and 1,800 calories (if you are a man). These diets can temporarily help you lose weight, but it is mainly muscle and not fat. Your metabolism will slow down if you have less muscle. Crash diets can cause your body to burn fewer calories over time and result in you gaining more weight.
Vitamin D supplements
Low levels of vitamin D can cause weight loss and high levels of the hunger hormone ghrelin. To determine your vitamin D level, take a test. The doctor will prescribe a supplement if you are below the recommended level.
Cortisol is activated when you’re stressed. This hormone has one function, which is to place your body in fat-conserving mode. So de-stress to regulate your metabolism.
You can inherit a slow metabolism from your parents. However, that doesn’t mean your genes will dictate your destiny. You can improve your RMR by exercising, drinking lots of water, and eating more protein.
These factors should be considered before you blame your metabolism. Slow metabolism is not your destiny.