Understanding your metabolism and how to make it work for you is essential.
What does metabolism mean?
According to Mayo Clinic, metabolism is how your body converts food to energy. The energy you use for digestion, breathing, and circulation is also used to repair and grow your muscles and tissues. You can also use it to exercise or clean your house.
You need a certain amount to maintain the essential functions of your body. The Basal Metabolic rate, or BMR, is the energy your body needs to maintain its basic functions. Your BMR is how many calories you need to keep your life. Your BMR is affected by many factors, including your Age, weight, muscle mass, and gender. It is essential to know your BMR because you need to consume enough calories to maintain your essential functions. If these calorie requirements are unmet, severe conditions such as anorexia may develop.
To maintain weight, your metabolism will need to be faster the more you weigh. It is the same for muscle tissue. The increase in muscle tissue speeds up the metabolism. Men have a faster metabolism because they have more muscle mass. The alternation of your metabolism is also affected by Age. Your metabolism slows down as you age.
Does Metabolism Change?
According to the American Council on Exercise ACE, your BMR can drop between 1 and 2 percent every ten years. There are several reasons why this happens. As you age, the muscle mass in your body decreases, which slows your metabolism. Your metabolism will slow down as a result of your body fat increasing. Body fat doesn’t need as much energy as muscle to maintain. Combine these changes with decreased physical exercise, and your metabolism will suffer.
You’re not the only one still curious about how low metabolic activity can contribute to weight gain. Researchers are constantly trying to understand this aspect. Dr. Len Kravitz is an Associate Professor of Exercise Science and Nutrition at the University of New Mexico. He reminds us that metabolism combines hormones, genetics, Age, and diet. You can change some of these factors to increase metabolism, like your level of activity and eating habits. Some elements, like Age, gender, and genetics, cannot be changed. You can still improve your health by working within your limits.
How to Improve Metabolism
Strength-training exercises are essential to your weekly schedule, as the metabolism is affected by muscle tissue. You don’t have to become a bodybuilder or join a gym. Free weights can be used for arm curls, shoulder presses, deadlifts, arm extensions, bench presses, and arm extensions. Machines can be used for leg presses or leg extensions. Bench presses, back-pull-downs, arm curls, and leg extensions are also effective. Your muscles will respond to resistance and not a specific weight or machine.
Start with simple exercises like squats. Push-ups, pull-ups, and sit-ups. Your muscles are strengthened by using your body weight. You can also exercise anywhere, anytime, as your body is always near you. Perform one to three sets with 10 to 12 reps twice or thrice a week to boost your metabolism. Rest a full day between each workout to allow your muscles time to grow and repair.
What Is High Metabolism?
Fast metabolism converts into energy. It works faster the more active you are. You can also speed up the process by doing cardiovascular and endurance exercises. You can perform these large, rhythmic movements continuously. Walking, swimming, cycling, or rowing are all cardio exercises.
At least 30 minutes daily of cardiovascular exercise is the goal. If you need to, you can perform this exercise in 10-minute intervals until your endurance allows for 30 minutes. This activity not only boosts your metabolism but also helps you burn fat. It can also help you maintain or lose weight.
Foods that Boost Metabolism
Speak to your doctor if you suspect your metabolism may affect your weight. This will help rule out metabolic disorders like hypothyroidism. Make sure you are eating only what your body can use. The balance between incoming and outgoing calories is crucial to maintaining weight. The body stores any excess calories.
Top Trainer recommends these foods to boost your metabolism.
- Strawberries/ Raspberries.
- Red Beans
- Green Tea
- Whole Grain.
Berries can reduce your chances of fat cells growing and also prevent some fat absorption. Both qualities boost your metabolism. Red beans can increase your intake of B vitamins, giving you more energy to exercise. Beans also boost testosterone which increases movement and calorie burning. Green Tea contains caffeine, boosting your metabolism and giving you more power. Caffeine should only be consumed in 400mg doses per day. The fiber in broccoli and whole grains like barley, oats, and rye can make you feel more satisfied for longer. This will reduce your overall caloric intake. Garlic boosts the immune system and helps you to increase your metabolism.
When to Eat
It is important to note that a diet designed to increase metabolic activity involves more than just the foods you consume. According to Dr., About 10 percent of the energy you use daily is used in digestion and eating. You can maintain a higher metabolism by eating more often.
When you skip meals, the body goes into starvation mode. When you skip meals, your body still determines when it will get the next meal. It begins to store calories as fat. It is an excellent survival method if you ever find yourself in the wilderness. However, if you do not have to search for food that burns calories, it can cause weight gain.
Eat small meals about every two to three hours to speed up your metabolism. Select foods that will keep you energetic and active. It is essential to stay as active as you can.
As you Age
You can reduce the aging effects on your metabolism even though you cannot stop time. Keep active by including strength training and cardio exercises in your weekly routine. Eat a well-balanced diet with smaller meals more frequently to keep your metabolism in action.