The pandemic led many to start working out from home. Since last March, fitness centers and gyms closed across the nation with restaurant chains.
People used the quarantine period as a chance to improve themselves. Online platforms allowed people to take different fitness classes. Many Americans turned to online workout programs to stay fit from the safety of their homes.
Of course, you need to know more than a good routine to slim down. If your goal is to lose weight, you may need to know more about your metabolism.
But what is metabolism? In this article, we give you an in-depth explanation of metabolism. Read on to find out how it relates to weight loss and more!
What Is Your Metabolism?
Metabolism refers to the process when your body converts food and drinks into energy. The calories in the food you then combine with oxygen. This biochemical process releases energy that your body needs to perform daily functions.
Even while you rest, your body consumes this energy for specific functions. This includes breathing, adjusting hormones, blood circulation, and more. The amount of calories your body uses for these pertains to your metabolism.
Factors That Determine Metabolism
Your basal metabolic rate depends on a few factors. First is your body composition and mass. People with more muscles tend to burn more calories, even while resting.
Your gender may also determine your metabolic rate. Women generally have more body fat and less muscle than men. This, men tend to burn more calories.
Another factor is your age. Over time, your body may slow down in burning calories. Muscle mass decreases, and your weight depends more on fat.
Other factors that determine how much calories your body can burn in a day is thermogenesis. You may also know this as food processing. Your body uses up calories to digest, absorb, transport, and store food.
Your body takes about 10% of calories from protein and carbohydrates for this function. The amount of physical activity you do may also determine your basal metabolic rate. How many calories you burn in a day depends on this factor.
Relationship Between Metabolism and Weight
Losing weight is a complicated process. Many factors can affect your weight loss journeys like diet, exercise, and lifestyle. Vices like smoking and drinking may also affect your ability to lose weight.
Metabolism is only one of the factors that contribute to weight loss. You may get excessive weight if you have a medical condition that slows down your metabolism. Some of these conditions include Cushing’s syndrome.
Some people may have a faster metabolism than others. But anyone can lose weight if they burn more calories than the amount they eat. There are several things you can try to boost your metabolism.
Do you want to boost your metabolism? What does it mean? You can discover more with this guide here! Keep reading to find out how to boost your metabolism.
Boost Metabolism With Diet Plans
Your diet can help you get a fast metabolism. Contrary to popular belief, eating less can only help you gain more weight. Limiting your food intake and skipping meals can alert your body to store fat.
When your body is in starvation mode, it slows down your metabolism. If you want to boost your metabolism, remember to eat well. Eating breakfast is an energy and metabolism booster and stops your body from storing fat.
You can boost your metabolism with an effective diet plan. Intermittent fasting is one of the most sought diet plans to reduce and maintain weight. This diet plan involves restricting the daily window to a certain number of hours. The starvation mode occurs when you implement intermittent fasting in your diet plan. There are different types of intermittent fasting.
One type of intermittent fasting is the 16/8 method, in which you fast for 16 hours daily with 8 hours of the eating window, fitting three meals within this time frame. You can apply the 16/8 method by skipping one meal, such as breakfast or dinner. During the restricted eating hours or fasting, it’s okay to drink water, coffee, or other zero-calorie beverages, reducing feelings of hunger.
During the eating window, you need to choose nutritious foods. Just because you only have a limited eating window, it doesn’t necessarily mean that you can be mindless about what you eat. Your intermittent fasting plan won’t be effective in reducing your weight if you have this mindset. In addition, you also have to keep track of your calories to prevent going overboard. It’s a good thing that digital technology provides tools like health, diet, and fitness apps to use for this activity. You can download the best weight loss app on iOS or Android to your smartphone or any mobile device for a more convenient way of tracking your calories when you’re on an intermittent fasting diet.
Consider eating small snacks throughout the day. This keeps your body busy burning calories. Add more lean protein to your diet.
Protein is essential in burning fat. It can help your body burn more calories compared to eating fats and carbs. Here are some other foods to look out for that can boost your metabolism.
Iron, Selenium, and Zinc
Look for food that is rich in iron, selenium, and zinc. These nutrients are essential, so your thyroid gland can function. This part of the body regulates your basal metabolic rate.
Lacking in these nutrients can slow your metabolic rate. Foods that are rich in iron, selenium, and zinc include meat and seafood. You may add nuts, seeds, and legumes to your regular diet.
Coffee and Tea
Caffeine can help you increase your metabolic rate by over 11 percent. It gives your body some extra energy to perform daily activities. When combined with catechins in tea, it can improve your metabolism.
The best tea to drink for a metabolism booster is oolong and green tea. The effectiveness of coffee and tea may vary with different people. It depends on individual factors like body type, age, and weight.
Drinking more water can help you boost your metabolism for a short period. It’s essential for your body to perform all sorts of functions. Drinking water before a meal can help you feel full faster and reduce hunger.
Boost Metabolism With Exercise
There is no way to control your metabolic rate. But with more physical activity, you can control how many calories your body burns. Your body uses up more calories when you are more active.
Here are some exercises that you can do to boost your metabolism.
Regular aerobic exercise is the best way to burn calories. This includes physical activities like swimming, cycling, and even walking. Aim to perform at least 30 minutes of aerobic exercise in your routine.
Strength training, like weightlifting, can help you get a fast metabolism. It counteracts muscle loss that experts associate with aging. Building muscle mass can help you burn more calories than your fat tissues.
Other Lifestyle Activities
Experts refer to non-deliberate exercise activities as NEAT. NEAT stands for non-exercise activity thermogenesis. These include daily activities, like walking between rooms and housework. Look for ways to do extra movement in your daily routine.
Optimize Your Metabolism and Slim Down Today!
Metabolism is one of the critical factors for losing weight. If you want to lose weight, try boosting your metabolism with a proper diet and exercise. Of course, metabolism is not the only factor in determining weight loss.
Of course, understanding how metabolism works is only the beginning. You need to further learn how diets and physical activities can aid you. Fortunately, we’ve got more health and fitness posts right here for you to keep learning so don’t hesitate to check them out!