You’ve probably heard of metabolism and maybe even have a vague idea of what it is. But there are many myths related to the impact of metabolism on health, especially in terms of weight loss.
Simply put, metabolism is the internal process by which your body expends energy and burns calories. It works 24/7 to keep your body moving, even when you’re resting or sleeping, by converting the foods and nutrients you eat into the energy your body needs to breathe, circulate blood , growing and repairing cells, and everything else. this is the case for survival.
This process works at different intensities depending on people. The speed at which your metabolism works is primarily determined by your genes.
People can have a fast, slow, or average metabolism, regardless of their size and body composition.
Age also affects metabolism, as it can slow down over the years, even if you start out with a fast metabolism. Differences in metabolism speed are evident in how easy or difficult it is for people to gain or lose weight. A slow metabolism burns fewer calories, which means more is stored as fat in the body; This is why some people have difficulty losing weight by simply reducing their calories. A fast metabolism burns calories more quickly, which is why some people can eat a lot and not gain extra pounds.
But weight gain can’t be blamed entirely on a slow metabolism. The reality is that metabolism often plays a minor role. The most important factors as we age are often poor diet and inactivity.
Rev up your engine
Is it possible to speed up a naturally slow metabolism, or restart a metabolism that has become slow over time? You can manipulate your metabolism to a certain extent. It’s often a small change that can help you burn more calories. This, along with eating a healthier diet and making sure you get enough exercise, can give people the extra boost they need to lose and maintain their weight. For example:
Pick up the pace. Add high-intensity interval training to your regular routine. After a period of interval training, your metabolism can remain active for an entire day. For example, when walking or jogging on a treadmill or outside, speed up for 30 to 60 seconds, then slow down to your usual pace; repeat the cycle for eight to 12 minutes.
Eat protein and work out. Your metabolism increases every time you eat, digest and store food, a process called the thermic effect of food. Protein has a higher thermic effect than fats and carbohydrates because it takes your body longer to burn protein and absorb it.
It’s unclear exactly what effect protein has on metabolism, but studies suggest the best approach is to combine adequate protein intake with weight training, which increases muscle mass – and it can also boost metabolism . Use this online calculator to determine your exact daily protein amount: /dri.
Drink green tea. Studies have shown that green tea contains a compound called epigallocatechin gallate, which may increase the calories and fat you burn. A meta-analysis published in Obesity reviews found that consuming about 250 milligrams of epigallocatechin gallate (the amount in about three cups of green tea) helped boost metabolism enough to burn an average of 100 extra calories per day.
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