All of us try to stay fit and healthy in our own ways. For most of us, keeping fit also means reducing weight. You may be exercising and trying to eat right or follow a diet to lose weight, but are not always happy with the outcome. On the other hand, your friend may be eating everything she wants, and not even exercise, yet look fit and lean.
If you are still wondering about why your efforts are not giving the desired result, maybe it is due to your metabolism.
What is Metabolism?
Metabolism is a term used to describe the process of breaking down of proteins, carbohydrates and fats to yield energy in the body. Our metabolism makes up for the entire range of biological processes that happen internally. The rate of metabolism depends on the interaction between the number of calories you consume and the number of calories you lose by exercising.
Metabolism is divided into two categories – Anabolism and Catabolism:
- Anabolism allows the body to grow new cells and maintain the tissues. It is the synthesis of all compounds needed by the cells.
- Catabolism is the series of chemical reaction that break down the molecules into smaller units, which help in obtaining energy.
A person with fast metabolism will lose more weight than a person with a slower metabolism rate.
What Influences Metabolism?
Our metabolism is determined by multiple factors. Some of the factors which influence the body’s metabolism rate include:
1. Age:
Our metabolism decreases by around 5% every decade after the age of 40 because of decreased muscle mass. As you mature, you need to be more active in exercising and watch what you eat.
2. Gender:
It is believed that men burn more calories than women because of the muscle tissues present in their body.
3. Hereditary:
You can inherit your metabolism from your parents and grandparents.
4. Thyroid Disorder:
Hyperthyroidism and hypothyroidism can slow down or speed up the body’s metabolism. Check with your doctor about your weight issues.
What Influences Metabolism?
Our metabolism is determined by multiple factors. Some of the factors which influence the body’s metabolism rate include:
1. Age:
Our metabolism decreases by around 5% every decade after the age of 40 because of decreased muscle mass.
2. Gender:
It is believed that men burn more calories than women because of the muscle tissues present in their body.
3. Heredity:
You can inherit your metabolism from your parents and grandparents.
4. Thyroid Disorder:
Hyperthyroidism and hypothyroidism can slow down or speed up the body’s metabolism.
Ways to Increase Metabolism:
The best way to increase your metabolism is by increasing the body’s need for energy. Here are the 25 most effective ways to boost your metabolism:
1. Green Tea:
- Green tea contains an antioxidant called catechins, which help to increase metabolism.
- The compounds found in green tea boost the metabolic rate for 24 hours by increasing energy production.
- Researchers have concluded that those who drink green tea tend to lose more weight compared to those who do not.
- Drinking 8 ounces of green tea daily can increase your energy expenditure by 90 calories a day.
- It is also packed with cancer-fighting compounds, which can protect the body from cancerous tumors.
2. Avoid Trans-fat:
- Avoid consuming saturated and trans-fat as they slow down the body’s metabolism rate.
- Trans-fat binds with fat and liver cells, reducing the body’s ability to burn fat.
- Eating trans-fat can also lead to insulin resistance and inflammation, both of which can cripple one’s metabolism and cause weight gain.
3. Aerobic Exercises:
- Exercising is the safest way to increase metabolism.
- Exercise boosts the metabolic rate of the body
- It also keeps the energy expenditure high during the recovery period.
- You should exercise daily for 30 minutes to keep the metabolism levels high.
- Aerobic exercises can be very helpful for increasing the body’s metabolism.
- While walking or jogging, ramp up the intensity for 30 seconds and return to the normal speed afterwards.
4. Interval Training:
- Incorporate interval training in your workout regime.
- Interval training alternates between high and low intensity exercises, allowing you to burn more calories in less time.
- Interval training exercises do not focus on hardcore running or cycling.
- Brisk walking followed by reducing the pace will go a long way in boosting the body’s metabolism rate.
5. Weight Training:
- Brief workouts using heavy weight can increase your metabolism by 452 calories for almost 24 hours.
- The more muscles you have, the greater is the number of calories you burn during weight training.
- Every pound of muscle gained increases metabolism by 20 to 30 percent.
- Muscle training exercises include weight lifting and high intensity exercise.
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