Understanding Metabolism and Weight: The Key Connection

Metabolism by definition is the life – sustaining chemical activity, the series of processes by which food is converted into the energy and other products needed to sustain life.

The body converts food into energy which is utilized in normal functioning of organs, like breathing, beating of the heart, digestion, temperature regulation, blood circulation etc. These functions utilize energy day and night and even when at rest. Body performs two types of chemical reactions – one that releases energy – another that absorbs this energy.

• Catabolism: The chemical process where nutrients are broken down by our body to release energy which in utilized further.
• Anabolism: The chemical process where the energy released from Catabolism process is utilized to build molecules like muscles and bone tissues.

Factors Effecting Metabolism

• Body Composition: More muscles means more energy utilized even during resting period. While resting, one pound of muscle burns three times more energy per day as compared to the energy burned by one pound of fat (15 -20 times extra calories burned during physical activity).
• Gender: Typically men have more muscles than the females of same age and weight, hence burn more calories.
• Age: With increasing age the body tends to lose muscles and replaces it with fat. More muscle we lose, less calories we utilize. Hence younger people have higher or more active metabolism compared to older ones (assuming they have same or no activity level).
• Food Processing: Food processing activities like digestion, absorption, transportation and storage of food also takes energy. This is normally 10% of daily calorie need. This energy requirement is almost steady and doesn’t change much.
• Physical Activity: Apart from exercises, physical activity includes every movement body makes from brushing teeth to washing car, doing household chores, gardening and biting nails. This is the most variable form of energy utilization, differs from person to person of same body type, weight and age.

Equation between Metabolism and Weight Loss /Gain

High metabolism while resting results in higher calorie expenditure to perform vital functions. Higher calorie burn contributes towards weight loss. Although weight loss is more dependent over calories burned by physical activities and calorie intake as food, higher metabolism mostly contributes to increased calorie utilization while not performing any activity.

Lower metabolism rarely leads to weight gain. When going on a very low calorie diet or starvation, it’s only then when body reduces these body functions to conserve energy for survival. And also in medical cases like Hyperthyroidism or Cushioning Syndrome, where medication suppresses the metabolism and it results in weight gain.

How to Increase your Metabolism for weight loss

Increase Muscle Mass: Muscles contribute a great deal towards increased energy burn while at rest. Try to in increase muscle by performing strength training exercises. These not only help in building muscles but also are very beneficial for health perspective of overall body. As we grow old, gradually loose muscle which gradually decreases metabolism, strength training helps in maintaining/ gaining muscles.

Stay active: As the calories burnt are directly proportional to physical activity, staying active or fidgeting increases calorie usage. Play with kids, walk the dog, clean the garage or just dancing helps in staying active.

Eat breakfast: Although there is no direct relation between breakfast and increased calorie burn but studies show that people who eat breakfast are more active throughout the day.

Eat small frequent meals: Nutritionists suggest eating five to six small meals a day at regular intervals to boost energy levels. The science behind this is that body requires constant energy, if big meals are given three times, body is overburdened and the digestion process slows down. Moreover the extra amount of energy which is released from digestion process, which is not required at the moment, converts into fat. On the contrary, when small and frequent meals are eaten, body gets constant supply of energy, the system does not slow down nor the extra energy is stored as fat.

 

Jillian Michaels -Five Foods to Boost Metabolism

Are you now wondering how to boost your metabolism? According to Jillian Michael, the top 5 food that boost metabolism are:

1. Green tea: Drinking 5 cups of green tea is advisable. It not only boosts metabolism, but it also hydrates the body, contributing towards water goals.

2. Fish oil: Fat in fish oil activates a form of protein in body which increases fat burning for energy.

3. Pomegranates: These are packed with antioxidants called Anthocyanin, these are very good for heart and are fat cell killers. Premature fat cells stop growing when they are exposed to Anthocyanins.

4. Berries: Blueberries, strawberries, raspberries etc are packed with Anthocyanin and Polyphenols, which reduces the body’s absorption for specific starches and fats.

5. Water: Proper hydration can increase metabolism by 3%. Increased water intake reduces water retention in body. Drink more water to eliminate bloating and reduce fluid retention.

Keywords: Metabolism, Strength Training, Muscle