Without
going into complex bio-chemical functions that our bodies constantly perform,
the easiest way to define metabolism is by describing it as a process of
converting foods we consume into energy.
We often
hear that slow metabolism is responsible for our weight gain but is it true?
Not necessarily...
According
to some experts, slow metabolism rarely is the cause of excess weight. Even
though it does decrease with age at a rate of about 3% per decade, it is mainly
due to the lack of exercise. Yes, hormonal changes also contribute but if we
maintain the exercise routine we can prevent the muscle loss and we can even
slow down the process of hormonal changes.
Basal
metabolic rate is the number of calories your body uses to execute its basic
functions and it's also referred to as metabolism. This rate depends on several
elements:
*Age -
calories burn slower with age due to the loss of muscle tissue and gain of fat
tissue
*Sex -
man have more muscles and less fat than women - that's the way the nature has
created us; and thus they (men) burn more calories on the average.
*Body size
- larger bodies require larger energy expenditure so they burn more calories.
In addition to metabolism, physical activity and food digestion/processing also
contribute to the overall calorie-burning mechanism. The more exercise and the
more vigorous and strenuous, the more calories you burn.
Food
processing by our bodies is quite an activity in itself. While metabolism
amounts to about 65 to 75 percent of the calories you burn each and every day,
food processing by can amount to 10 percent all by itself. The rest is
attributable to the physical activity.
Here are
the 10 elements that can boost your metabolism.
1) Strength
training - when you build your muscles you increase your metabolic rate by
anywhere from 10 to 40 and more calories per day. There is some disagreement
between scientists on exactly how many calories a pound of muscle can burn but
even the conservative estimate might help us lose some weight. You would be
surprised how these small amounts add up quickly. Just put on some pounds of
lean muscle and you will see.
2) Interval
and fartlek training - these two exercises can really help you increase
your metabolism. The first one (interval training) is based on alternating
short, intense workout periods with those of low intensity. An example is
running; in the first, intensive period you sprint for about a minute or so and
then you run at much slower pace for about two minutes. It is not limited to
running, however. You can do interval training with most aerobic exercises.
Fartlek is similar. The main difference between fartlek and interval training
concerns the time periods. You do not use a specific time, you might sprint for
3 minutes and then run at a slower pace for 7 minutes and do another sprint for
2 minutes followed by a 5-minute slower run.
3) Have
adequate amount of sleep - according to a study conducted by American
Journal of Clinical Nutrition, sleepless night causes 5% decrease in metabolic
rate. In addition, skimping sleep causes significant decrease of calories
burned that the body uses to break down and digest food. This decrease could
amount to as much as 20% compared to the times you get regular amount of
restful sleep.
4) Eat five
to seven small meals per day - when your brain doesn't get enough sugar to
function normally, your body releases cortisol, hormone that breaks down
tissue, such as your muscle, to turn it to glucose in order to feed your brain
- glucose is its primary fuel source. It happens when you don't provide enough
glucose to your body by either starving yourself or by simply skimping on
meals. Smaller meals prevent glucose depletion by providing and maintaining
more even sugar levels.
5) Have a
pre-bed snack - it's a common myth that you should not eat before going to
bed. On the contrary, bed-time snack can help you keep your metabolism going by
burning calories even when you are sleeping. Your blood sugar fluctuates based
on a 2 to 3 hour schedule. If you go to bed at 11:00PM your body is sugar
deprived at about 2:00AM and your metabolism slows down. There was a reason
that Hilary Swank's trainer was supposedly waking her up throughout the night
and forcing her to drink shakes every two or three hours during the making of Million
Dollar Baby - to keep her metabolism up.
6) Do not
starve yourself - eat 1,200 calories per day at minimum. If you consume
fewer than that amount your body goes into a starvation mode, which, in turn,
causes stress and this is followed by more belly fat. It also slows down your
metabolism significantly, which means less efficient calorie-burning actions of
your body. You should cut your calories gradually. Do not go from consuming 3,000
calories per day to 700. It does your body no good and your weight loss will
not be as effective.
7) Get your
daily vitamins - studies show that vitamin C and D can help you burn and
lose more fat. The omega-3 fatty acids contained in fish oil have similar
beneficial effects on the body. In addition, they are used in treating high
triglyceride levels and in prevention of heart disease.
8) Spice up
your life - some spices are known to increase metabolism by as much as
25%, some say that you can speed up your metabolism even more. Cpsaicin
(compound that gives red chili pepper its powerful kick), black pepper, ginger,
green and black tea and caffeine have the potential to produce significant
effects on metabolic targets such as satiety, thermogenesis (food processing),
and fat oxidation. Canadian study showed that men, who were served hot sauce
before meal, consumed fewer calories throughout the day as compared to those
who did not have any food with capsaicin. Be careful, though. Spicy foods are
not good for those who have ulcers.
9) Drink
plenty of water - University of Utah study shows when you keep your body
well hydrated and you drink 8 to 12 glasses of water you will burn more
calories than when you consume only 4 glasses.
10) Eat
more proteins for breakfast, instead of carbohydrates - In addition,
follow each carb meal with some proteins. It will decrease the chance of
carbohydrates being stored as fat. Since proteins are more difficult to process,
their digestion increases your metabolism.