One of my most FAQ is about metabolism and how to increase it I hope by the end of reading the article you will have a clearer understanding of how your metabolism works and by using the 7 simple steps how it can improve. Enjoy !!
The term, ‘Metabolism,’ refers to the entire range of biochemical processes that happen within a person or living organism. Metabolism is something that consists of both,’ Catabolism,’ and, ‘Anabolism;’ which are the build up and break down of substances. Metabolism is a term used to refer particularly to the breakdown of food and its subsequent transformation into energy the person’s body needs. In the field of Biology, Metabolism refers to all of the body’s chemical processes, the digestion of food, and the elimination of waste.
Every living cell in a person’s body has a metabolism, referred to as, Cell Metabolism.
Multi cellular organisms such as animals and plants do as well. People have an overall metabolism that differs from the metabolism of individual cells. There are metabolic pathways which form a two-part process; the first part is the one mentioned called, ‘Catabolism,’ during which the body processes food to use for energy. The other part is called, ‘Anabolism,’ where the person’s body uses food in order to either repair or build cells. The metabolic process ceases only when a person dies.
The term, ‘Catabolism,’ comes from the Greek word, ‘Cata,’ which means, ‘down.’ Catabolism is a process consisting of all of the reactions during which larger molecules are broken down into smaller ones, releasing energy. An example of this process is the digestion of protein which is then broken down into amino acids that a person’s body can absorb and use through the metabolic process, storing glycogen in their liver for energy. Chemically, this process is known as an, ‘Oxidation Reaction.’
The term, ‘Anabolism,’ comes from the Greek word, ‘Ana,’ which means, ‘up.’ Anabolism is a process consisting of all of the reactions during which the assembly of small molecules are created into larger ones and then stored as energy in newly formed chemical bonds. An example of this is the assembly of amino acids into larger proteins and the subsequent synthesis of fat and glycogen for the person to use as energy. Chemically, this synthetic process is known as a, ‘Reduction Reaction.’
Defining Metabolic Rate
The term, ‘Metabolic Rate,’ refers to the amount of chemical energy a person frees from their body per unit time. Chemical energy is something that is measured in calories, or the amount of energy that will heat one gram of water by one degree Celsius. It is easier to measure calories by kilocalories, or, ‘kcal’s’. One kcal is 1,000 calories; something that both food labels and Dieticians refer to as a calorie with a capital, ‘C. A person’s metabolic rate is commonly expressed in terms of kcal’s per hour or day. One way to measure someone’s metabolic rate is through the use of a, ‘Spiro meter,’ which is a device that measures their rate of oxygen consumption. For every litre of oxygen a person breathes, they use about 4.82 kcal’s of energy from glycogen or fat.
A person’s metabolic rate is dependent on certain variables such as whether or not they have been fasting, their hormone levels, physical activity, their mental state, and their thyroid hormone in particular. A person’s Total Metabolic Rate (TMR) involves their Basic Metabolic Rate (discussed below) in addition to their energy expenditures for other activities. A person’s metabolic rate rises due to physical activity, anxiety, eating, pregnancy, fever or other factors. There are factors that can reduce a person’s total metabolic rate as well, such as depression, or prolonged starvation.
Children have a higher TMR than adults. As people near middle-age they gain weight many times, even though they may not change their eating habits. People who pursue diets can become frustrated in part because initial weight lost is from water that is rapidly regained, but also because their TMR declines over time. As their diet process progresses, they burn fewer calories and begin to synthesize more fat, even with a stable intake of calories.
Defining Basal Metabolic Rate
A person’s Basal Metabolic Rate (BMR) is the minimum calorie requirement they need in order to sustain life while resting. A person’s BMR may be responsible for burning up to seventy-percent of their total calories they expend, although this figure varies according to various factors. Processes such as pumping blood, respiration, and maintaining body temperature burn calories. A person’s BMR is the biggest factor in determining their overall metabolic rate, as well as how many calories they need in order to maintain, lose, or gain weight. A person’s BMR is determined by a combination of environmental and genetic factors. These factors include:
A persons BMR decreases as they age; after twenty years, their BMR drops by approximately two-percent each decade.
Body Fat Percentage:
Persons with a lower body fat percentage have a higher BMR.
Body Surface Area:
The greater a person’s body surface area is, the higher their BMR is. People who are tall and thin have higher BMR’s.
For each increase of 0.5C in a person’s internal body temperature, their BMR increases by approximately seven-percent. Chemical reactions in a person’s body occur more rapidly at higher temperatures. A person with a fever experiences an increase in their BMR.
Some persons are born with either slower or faster metabolisms.
‘Thyroxin,’ is a BMR regulator produced by the thyroid gland that speeds up a person’s metabolic activity. The more thyroxin a person’s thyroid gland produces, the higher that person’s BMR will be. If the person’s thyroid gland produces too much thyroxin, a condition referred to as, ‘thrytoxicosis,’ their BMR may double. Too little thyroxin production is referred to as, ‘myxoedema,’ and can cause the person’s BMR to diminish to 30-40 percent below normal. Adrenaline may also increase a person’s BMR, but to a lesser extent.
7 Simple Steps to Increase Metabolism
Exercises, body temperature, hormones and digestion will increase the speed of our metabolism and is not the same with every person. Few people will have high metabolic rate from their childhood itself. Experiments prove that Men will have higher metabolism rate compared to women and they tend to burn out more calories than anyone else. As our age increases, our metabolic rate will decrease gradually and after 40 years of our age, the metabolic rate will decrease by 5% for every ten years. This will lead to various weight and health problems, You can avoid this by following these below 7 simple steps to increase metabolism.
Muscle Building for Metabolism
Our body will burn out the calories not only while workouts, but also while we are rest. People who have good muscle power will burn out their calories while relaxing, as this is due to the high metabolic rate in their body. Regular workouts and natural protein rich foods will help you to gain a good muscle power by keeping your body fit and healthy.
Foods for Metabolism
Even if we are planning for weight loss, it should be done in a healthy way. In order to lose weight most of them will consume very little amount of food and some may even skip their meals. But this will not do them any good result and in fact can decrease their metabolic rate. People who consume less than 1000 calories per day will have a low metabolic rate, and people who lose weight by consuming extremely small amounts of food will lose their muscle power. This is because our body will not get the sufficient amount of energy its requires from our muscles. This is an unhealthy approach for weight loss and may also cause various health issues in future. So, in order to lose weight it is always better to consume foods which will increase your metabolism and this helps in burning off more calories in a healthy way.
Aerobic Exercises for Metabolism
Aerobics is one of the most fun workouts to help our body to stay active and burn more calories. Aerobics will not increase our muscle power, but it helps in increasing our metabolism. Regular practice of aerobic exercises will keep us healthy, and people who are not comfortable with aerobics can try other activities like swimming, walking, jogging, dancing and etc.
Water for Metabolism
Drinking more water will help you to reduce your weight quickly. Consume at least one to one & a half litres of water, which will hydrated your body and help you to burn more calories. The water will help you to increase your metabolic rate, and burn fat with a slow and steady process. Remember that our body requires sufficient amount of water or, else the chances of decreasing your metabolic rate is very high.
Coffee for Metabolism
. We all enjoy our cup of coffee due to its flavour and taste. Most of us do not know that fact that, after consuming coffee our metabolic rate increases. But over consumption of coffee will again have its own effects on our body.
Small Meals for Metabolism
Everyone loves food and when we see our favourite food in front of us, we can’t resist to eat it. People who eat larger meals will not feel hungry for a longer period. Due to this their metabolic rates decreases. So, even if we like to eat something it should be consumed in a minimal amount. Instead of eating larger meals it is always better to eat small meals for every two hours. In this way we can burn more calories throughout the day.
Proteins for Metabolism
Our body will burn more calories while digesting proteins. So, instead of eating a lot of carbohydrates and other junk foods, it is always better to eat healthy natural foods like nuts, fish, eggs, dairy products etc. have higher amounts of protein in them. This will not only increase our metabolic rate, but also helps in muscle building.