Metabolism is a buzz word when it comes to weight loss.
Metabolism is the process by which your body converts what you eat and drink into energy. Even when you’re at rest your body needs energy for all its basic functions such as your breathing, circulation of your blood, regulating your hormone levels and growing and repairing cells. This is known as your basal metabolic rate and is determined by your sex, age, and body size and composition. The number of calories your body uses stays fairly consistent and accounts for approximately 60 to 75 percent of the calories you burn every day.
Besides your basal metabolic rate, your body’s energy requirement to process food accounts for about 10 percent of the calories used each day and stays relatively steady. It’s your physical activity that uses up the rest of the calories your body burns each day.
When it comes to weight gain, we often blame it on a slow metabolism. While it is true that many factors concerning your metabolism can’t be changed, there are some things you can do.
The most effective way to maximize your metabolism is through consistent exercise, particularly aerobic/cardio exercise and strength/resistance exercises. Think of your muscles as the engine that burns the calories you eat and drink. You want them working at peak efficiency.
Walk, jog or cycle at least 30 minutes each day to start and increase the time when you can or increase the intensity by doing a route with some hills. The key is to do activity that elevates your heart rate and the more you do, the greater the benefits. But even extra movement helps burn calories like taking the stairs, not using the drive-thru to get your morning coffee or tea, and housework.
Strength/resistance exercises help to counteract muscle loss related to aging and is important to weight loss since muscle tissue burns more calories than fat tissue does whether you are active or resting (therefore, improving your metabolism). You don’t need to make a big deal out of it. A simple routine at home to start can garter results — push ups, lunges and planks.
In addition to physical activity, what and how much you eat and drink have a big effect. Keep track of your daily caloric intake utilizing any one of the free programs offered on the internet. It is the only way to know for sure that you are not consuming excess calories. Also your body is not designed to process large amounts of food at once, and when you overeat, your metabolism slows down. Try to eat smaller meals spread throughout the day as well as foods higher in protein which require more energy to break them down. However, if you wait too long to eat, your metabolism will slow down, believing that food is scarce and that energy must be conserved. Staying adequately hydrated can also keep your metabolism at a consistently higher level.
It just comes down to physical activity and your eating habits to improve your metabolism. But if you’re worried about your metabolism, talk to your doctor.
Until Next Time, Keep Fit & Have Fun.