Metabolism includes all the physical and chemical changes that happen in the human body, they provide energy for life processes and the synthesis of new materials. It enables the body to grow and function. Metabolism uses nutrients to create its three basic units, which are amino acids, glucose and fatty acids. There are two phases of metabolism, anabolism and catabolism, and also several main metabolic processes, such as digestion of food and nutrients, blood circulation, elimination of waste products and regulation of body heat.
The speed at which body burns calories and turns fuel into energy greatly affects weight gain or loss, and also determines risk factor for diabetes. Even though metabolic rate is conditioned by age, gender, genetics and body size, it is possible to speed it up with the help of some lifestyle changes.
1. Eat Foods that Boost Metabolism
Metabolic rate can be increased by consuming lean meats, nuts, chili peppers, milk, whole grains and lentils, which are packed with proteins and can increase calorie burn significantly. Drinks such as water, coffee and green tea can also boost metabolism. When you are dehydrated, your metabolism slows down, so you should drink plenty of water.
Basically, any type of physical activity can be beneficial for the metabolic rate. A 30 minute walk will do you just right. But, the most effective kind of exercise is strength training, as it activates brown fat. This is the case because when you increase muscle mass, you also increase the amount of energy your body spends while resting.
3. Make Lifestyle Changes
It is extremely important to adapt your lifestyle in a way which is beneficial for your metabolism. That includes eating regularly, getting enough sleep and trying to be as active as possible. By eating smaller meals frequently, you allow your body to process food properly; less sleep slows down metabolism, and moving burns calories.
4. Avoid Stress
As a response to a stressful situation the body activates cortisol, which is a hormone that is known to inhibit metabolism. It can cause obesity over a long period of time. Besides that, some people have the habit of eating fatty foods after suffering stress. The combination of the two can definitely result in weight gain.
What can affect Metabolism
Metabolism can be affected by factors such as body size, muscle mass, gender, age, sex, genetics, physical activity, drugs, diet. Additionally, it can be affected by some hormonal and environmental factors, as well as by a procedure called tumescent liposcuplture. Plastic surgeries are very popular these days and there is evidence that hunger can increase after this kind of procedures, but not as a direct result of the procedure, it is actually an indirect effect on the metabolism following a removal of a large amount of fat. This metabolic change can be considered as an advantage, as patients are often referred to a nutritionist or an anti-aging physician where they receive dietary plans and a list of supplements they should consume.
A myriad of health conditions, such as heart condition, high blood pressure and obesity can be a result of a slow metabolism. So, in order to maintain a good quality of life, it is vital that your metabolism is fast and effective.