Metabolism is often blamed for weight gain or inability to lose weight, with people claiming, “I have a slow metabolism.”
Metabolism is the rate at which your body uses calories and expends energy to sustain life and support activity. It indicates the number of calories that calories your body expends on a daily basis. People with a high metabolism use a greater number of calories faster; and those with a low metabolism require fewer calories because they burn them more slowly. This resource will help you to find more details right here.
Metabolism can be assessed by measuring oxygen consumption in a lab, or through mathematical formulas that estimate your caloric intake and activity level. Metabolism is impacted by genetics, and women tend to have a lower metabolic rate than men because they have less muscle mass, which uses calories.
If you find that your metabolism is slow, you should have your doctor assess your thyroid function, which can be regulated via medication. Your physician also may want to rule out any other medical complications.
It seems that most of us want to increase our metabolism so we burn calories faster and therefore are less likely to gain weight. In fact, a fast metabolism combined with a caloric deficit can lead to weight loss. Although there are a variety of pills, powders and more that promise to boost your metabolism, it’s smartest and safest to follow natural methods, including the following:
- Exercise – Moving the body is the most effective way to use calories. While walking the dog and housecleaning are good, you really need to get your heart rate up for 20-60 minutes of vigorous work. Even better, do interval training – you perform a short interval of high-intensity exercise (20-120 seconds), followed by a recovery of 10-120 seconds. Repeat these intervals several times for the duration of your workout, and your body will continue burning a higher amount of calories during and after your session.
- Strength train – Because muscles use calories to function, the more muscle mass you have, the greater your metabolism. Every pound of muscle uses six calories a day to sustain itself, while each pound of fat burns only two calories daily. Building muscle is particularly important as you age and typically lose muscle. So perform exercises for your major muscle groups 2-5 times each week using your body weight, dumbbells, barbells, resistance bands, machines and more to strengthen the muscles.
- Move, move, move – Activity adds up. Even if you’re not sweating it out at the gym, incorporate more movement each day. Stand when making phone calls, take the stairs, walk to a nearby lunch place, take walking breaks away from your desk, park farther from your destination, do calisthenics during commercials, etc.
- Drink up – Metabolism declines if you are dehydrated, so tote a water bottle and use it daily. Also, coffee and green tea can give your metabolism a boost from caffeine and catechin.
- Eat regularly and don’t skip meals – Keep your metabolism higher with consistent meals and healthy snacks. When you skip meals, your body thinks it is starving and slows your metabolism automatically. This especially important for breakfast, after your body has been “fasting” for many hours overnight. Research shows that eating breakfast helps rev your metabolism for the day. ‘
Make sure to eat protein, which takes more calories to digest than carbohydrates or fat, and limit consumption of trans fats. And choose foods high in omega-3 acids, such as tuna, salmon, flaxseed oil and walnuts, as omega-3 has been shown to regulate metabolism. And remember to eat small amounts of food every few hours to keep humming along.