First things first,
what is metabolism?
Metabolism involves all the chemical reactions in the body. These reactions bring you to life and to your activities, and the more they are, the more calories your body burns and the easier it is to lose weight. In fact, the higher our metabolism, the more energy and better we will have.
Factors Affecting Metabolism Boosting metabolism is very important for those who want to lose weight and diet. But how fast the body burns calories depends on several factors. Some people have an inherited high metabolism. Men burn more calories than women, even at rest. Many people have a slow metabolism after the age of 40. Age and genetics are two very important and influential factors on the body’s metabolism.
Age and it,s relation with metabolism
Age is one of the important factors in metabolism and speed of metabolism. Aging slows down the metabolism of cells and causes us to lose weight at a slower rate. In the following, we will examine the speed of metabolism in different ages.
1-1-Metabolic rate at age 20:
In late adolescence or early nineteen, most women have the highest basal metabolic rate. Basal metabolism is the amount of calories you burn to stay alive. Some women reach this level a little earlier and some later. This ratio has a lot to do with genetics, but the level of physical activity plays a bigger role. The more active you are and the more you exercise, the more muscle you build; As a result, your metabolism speeds up. In addition, you are building bone by the age of 25, and this process increases calorie burning.
1-2-Metabolic rate at age 30:
At this age, the weight gain cycle continues. As muscle tissue shrinks, so does the body’s ability to burn calories naturally. As a result, you add fat, and fats replace muscle. Accumulation of these fats in the body causes weight gain and metabolic problems.
By the age of 30, you no longer produce as much growth hormone as you used to, which is a stepping stone for metabolism. However, strength training can build muscle and increase growth hormone production. Both of these help keep your metabolism level the same as it was in your 20s.
1-3-Speed of metabolism during pregnancy and lactation:
If you are planning to have a baby, we must say that pregnancy can also affect the speed of your metabolism.
You need to eat for yourself and your child, but remember that this eating should not be too much. Contrary to your expectations, you do not need to increase your calorie intake during pregnancy. You burn 200 more calories a day during pregnancy.
Women who were normal weight before pregnancy should gain 11 to 15 kg in these 9 months. Unfortunately, statistics show that most women gain weight during this period. You can burn a lot of calories by breastfeeding. A normal woman who is breastfeeding full time can burn 500 to 1000 calories a day.
Unfortunately, by weaning your baby, your metabolic rate goes back to before pregnancy. Be sure to read: Calculating the calories your body needs; How Many Calories Do Men and Women Need?
1-4-Metabolic rate at age 40:
From the age of 40 onwards, the body’s pregnancy hormones gradually cease to function and the levels of estrogen, progesterone and growth hormone decrease.
This means that your metabolic rate slows down, and at age 40 you need to reduce your calorie intake to maintain your weight.
If you have good physical activity, it is enough to consume 150 fewer calories a day. But if you do not exercise and sit most of the day, you need to cut more calories from your diet to maintain your weight.
1-5-Speed of metabolism during muscle building:
Muscle building is important at any age, but from the age of 40 onwards, muscle building decreases. Strength training is essential to prevent muscle wasting and to maintain a stable metabolic rate. Those who do strength training are less likely to develop belly fat in old age.
In addition to such exercises, you should also consume enough protein. Something like 100 to 120 calories a day. If a woman is sedentary in her 20s and 30s, she can still hope to increase her metabolism by exercising and changing her diet at 40.
You must have seen many people who, despite eating pizza and hamburgers, still have a fit body. Sometimes these are related to genetics. If your body is endomorphic, mesomorph or ectomorph (different body shape states), your body shape is the same as most of its homogenates. Sometimes genetics are good for us and sometimes they are not what we want them to be.
Those in the ectomorph category are usually thin and bony and are overweight. In addition to gaining weight slowly, these people also have to wait longer to gain body mass or muscle. While having a high-speed metabolism may seem like a good thing, it can be a problem for those trying to gain weight or build muscle.
It does not matter if genetics are in your favor or not, you can still do things to influence your metabolism. Unfortunately, we do not have a world full of ectomorphs and we have to work on ourselves to increase metabolism.
Here are 10 simple scientific solutions to increase the body’s metabolism and lose more weight:
Eat enough protein at every meal
Eating boosts the body’s metabolism for several hours. This is called the food heat effect (TEF). Under these conditions, the increase in metabolism is the extra calories needed to digest food and absorb nutrients.
Protein causes the largest increase in TEF and increases metabolic rate by 15 to 30%. Carbohydrates increase metabolism by 5 to 10 percent and fats by 0 to 3 percent. Protein intake also enhances the feeling of satiety and reduces appetite.
Research has shown that if 30% of protein is in a person’s daily diet, their appetite will be reduced by about 441 calories. Decreased metabolism often occurs with fat loss. Consuming more protein can also reduce metabolism because protein prevents muscle wasting, which is a side effect of the diet.
Summary: Protein intake can increase metabolism and lead to more calories burned and weight loss.
Drink more cold water
People who drink water instead of sugary drinks lose weight better. Because sugary drinks contain calories. So replacing water naturally reduces calorie intake. Drinking cold water may also temporarily increase your metabolism.
Studies have shown that drinking half a liter of water increases resting metabolism by 10 to 30 percent in about an hour. Drinking cold water may increase the body’s calorie burning, as energy is used to bring the water temperature to body temperature.
Drinking water also helps to fill the stomach. Studies have shown that drinking water half an hour before a meal reduces appetite. A study of overweight adults found that those who drank half a liter of water before a meal lost 44 percent more weight than others.
Summary: Water boosts metabolism and helps with weight loss by filling the stomach before a meal.
Do intense and strength training
High Intensity Interval Training (HIIT) helps you burn more fat by increasing your metabolic rate. This fat burning happens even after exercise and it seems to happen more for HIIT than other sports.
A study of overweight men showed that intense exercise for 12 weeks reduced fat mass by 2 kg and abdominal fat by 17%.
Summary: Combining exercise and adding HIIT workouts can boost your metabolism and help you burn fat.
Muscle is more metabolically active than fat, and muscle building can help increase metabolism. This will allow you to burn more calories daily, even at rest.
Weightlifting helps maintain muscle mass and fights the loss of metabolism that can occur during weight loss.
In one study, 48 overweight women were given three types of 800-calorie diets: without exercise, with aerobic exercise, and with endurance exercise.
After the diet, the fat mass, metabolism, and strength of women who did endurance exercise were maintained. The rest of the women lost weight, but their muscles also melted and their metabolism decreased.
Summary: Weightlifting is important for building and maintaining muscle. The more muscles there are in the body, the higher the metabolism.
Sitting too much is bad for your health. Some commentators have even equated it with smoking. Because sitting for long periods of time reduces calorie burning and causes weight gain. In fact, one afternoon of standing at work can burn 174 more calories than one sitting. If you work at a desk, take short breaks while working to shorten your sitting time. You can even set up a desk where you can work standing up.
Summary: Prolonged sitting is harmful to health. Try to stand at regular intervals or set up a standing desk.
Drink green tea or oolong tea
The results show that green tea and oolong tea increase metabolism by 4 to 5%. These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10 to 17%.
These teas are low in calories and therefore useful for weight loss or preventing obesity. It seems that its effects on increasing metabolism can help to stabilize or stop weight loss because it reduces calorie burning as metabolism decreases.
Some studies have concluded that these teas do not affect metabolism, so they may have little or no effect on some people.
Summary: Drinking green tea or oolong tea may increase your metabolism and possibly help you lose weight.
Eat spicy foods
Peppers contain capsaicin (a chemical) that can increase metabolism. Of course, many people can not consume the effective dose of pepper for various reasons.
A study on capsaicin, in acceptable doses, predicts that eating peppers will burn about 10 more calories per serving. Now, if you consider a man of average weight, this amount of burning calories after six and a half years, will reduce his weight by half a kilogram.
Adding spicy foods to food may have few effects. However, taking it with other methods of increasing metabolism may be beneficial.
Summary: Spicy foods can help boost your metabolism and help you maintain a healthy weight.
Sleep well at night
Insomnia greatly increases the risk of overweight. This may be due in part to the negative effect of insomnia on metabolism. Lack of sleep also causes insulin resistance and high blood sugar levels, both of which increase the risk of developing type 2 diabetes.
Insomnia also increases the hunger hormone, ghrelin, and decreases the satiety hormone, leptin. And this may explain why many sleep-deprived people feel hungry and are trying to lose weight.
Summary: Lack of sleep can reduce calorie burning, alter the body’s sugar absorption process, and disrupt appetite-regulating hormones.
Studies have shown that caffeine in coffee increases metabolism by 3 to 11 percent and, like green tea, causes fat burning. However, coffee seems to have a greater effect on lean people. In one study, obese women lost 29 percent more fat by consuming coffee, but only 10 percent in obese women.
The effects of coffee on increasing metabolism and fat burning, help to lose weight and maintain an ideal weight.
Summary: Drinking coffee can significantly increase your metabolism and help you lose weight.
Replace coconut oil with other cooking oils
Unlike other saturated fats, coconut oil is relatively high in medium chain fatty acids. Medium-chain fats increase your metabolism more than long-chain fats found in foods such as butter.
Researchers have found that medium-chain fats increase metabolism by 12 percent and long-chain fats by only 4 percent. Due to the unique fatty acid properties of coconut oil, replacing it with some cooking oils may have little effect on weight loss.
Summary: Replacing coconut oil with other cooking oils may slightly increase your metabolism.
Making small lifestyle changes and applying these strategies to your daily routine can help increase your metabolism.
Increasing metabolism both helps you lose weight and gives you more energy.