A buzzword among weight watchers is metabolism. Slender women who seem to eat anything without gaining excess weight credit such good fortune to a good metabolism. Overweight individuals aim to increase their metabolism in their efforts to shed unwanted pounds. Metabolism refers to your body's ability to convert food and other substances that it consumes into nutrients to sustain your body.
Rates of metabolism differ among individuals due to the combined effect of each person's age, diet, sex, physical activity, emotional state and genes. Younger people have better metabolism than older people, while men have higher metabolic rates than women. Heredity also plays an important role as metabolic rates may be inherited from one or both parents.
While not much can be done about the genes that influence your metabolism, you may still gain some control over your body's ability to burn calories by choosing the right kinds of food, increasing your physical activities and getting enough sleep.
The following tips can help you to maximise your metabolism:
Exercise
Moving your body through regular exercise and physical activities increases energy expenditure, which in turn boosts your metabolism. Resistance training and aerobic workouts, such as running, biking, swimming and dancing for thirty minutes, burn more calories than when your body is at rest. Weight training for 10 to 15 minutes can build muscle mass, which also boosts metabolism in the long run. Muscle is known to burn more calories than fat even while it is at rest. When you develop more of your body's muscles, your body will also burn more calories to sustain itself.
Source: Commutavie.com
Eat small meals
Your body needs food to fuel its metabolism. This is why prolonged fasting and very low calorie intake are bad for your health. It is better for your body to feed on small portions of food regularly rather than to eat three heavy meals per day. When you eat small snacks at shorter intervals during the day, you keep your metabolic rate up at most times. Snacking also keeps you from eating much during your regular meals leading to reduced calorie intake. For those who are weight conscious, an increased metabolic rate coupled with a lower daily calorie intake can result in weight loss.
Choose foods that promote metabolism
Generally, any kind of food can increase your metabolism. But certain foods are known to require more energy to digest and thus increase metabolism more than other foods. A high-protein diet and spicy foods, such as chilli peppers and red capsicum, boost metabolic rates within thirty minutes of consuming a meal. Including foods rich in omega-3 fatty acids in your daily diet can also improve your body's efficiency in performing its metabolic functions. You can burn as much as 400 calories per day by eating fatty fish like salmon, sardines and mackerel.
Green tea extract and caffeinated drinks are also believed to increase metabolism especially when taken with meals. Avoid high glycaemic index (GI) foods, such as white bread and rice, starchy vegetables like potatoes, and those with high sugar content like cakes and cookies, as these can be broken down easily and cause blood sugar levels to shoot up. Opt for low GI foods such as leafy greens and fruits like oranges, watermelon and strawberries.
Get enough sleep
Not getting enough sleep may affect the way your body metabolises carbohydrates so that you feel increased hunger while your metabolism slows down. Inadequate sleep also leaves you feeling tired and your low energy levels may prevent you from engaging in your regular fitness routine. Less physical activity slows down your metabolism even further. Try and get at least 8 hours of sleep each night and take regular breaks throughout the day to recharge your batteries and give your metabolism the boost it needs to work efficiently.
Maintain a healthy and balanced diet
Vitamin and mineral deficiency can also slow down your metabolism. Your body needs adequate amounts of certain vitamins and minerals to function well. Iron, for example, is needed for transporting oxygen to your body's tissues. Not getting enough iron may result in anaemia, a health condition characterised by pale looking skin and low energy levels. It is best to get essential vitamins and minerals from balanced quantities of lean meats, nuts, low fat dairy products, fruits and vegetables. Scientists have also found that foods high in prebiotics can help in balancing your intestinal microbes and achieving a healthy weight. This is great news for people who are struggling with weight management, especially when they find it difficult to eat right due to pressure at work or school. Milk is high in prebiotics, so drink as much as you can to offer yourself the best chance of keeping lean and healthy.
Drink water often
Drinking water not only quenches your thirst, but it also helps you maintain a healthy metabolism. A glass of water can speed up your metabolism by 25% to 30% for an hour. Drinking cold water more frequently is recommended by health experts since it boosts your body's daily energy expenditure when heated to body temperature.
A nutritionist, dietitian, fitness instructor or physician can help you learn more about how to boost your metabolism. The more you know about your body's metabolic process, the better you'll be able to control it to your benefit.
Originally published on Jul 03, 2009
