Quick Guide For How To Boost Your Metabolism

What is Metabolism and how does it work?

Metabolism is the process by which our body converts what we eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy which our body needs to function. In scientific terms it is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism.

Even when we are at rest, our body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. The number of calories our body uses to carry out these basic functions is known as basal metabolic rate (BMR) — called as metabolism.

Metabolism is usually divided into two categories:

• Catabolism - a series of chemical reactions that break down complex molecules into smaller units to release energy.
• Anabolism - powered by catabolism, where large molecules are broken down into smaller parts and then used up in cellular respiration. Examples of anabolic processes include the growth and mineralization of bone and increases in muscle mass.

Several factors determine your individual basal metabolism, including:

• Body Size and Composition. People who are larger or have more muscle burn more calories, even at rest.
• Sex. Men usually have less body fat and more muscle than do women of the same age and weight, which means men burn more calories.
• Age. As we get older, the amount of muscle tends to decrease and fat accounts for more of our weight, slowing down calorie burning.

In addition to basal metabolic rate (BMR), two other factors determine how many calories our body burns each day:

• Food processing (thermogenesis). Digesting, absorbing, transporting and storing the food we consume also takes calories. About 10 percent of the calories from the carbohydrates and protein are used during the digestion and absorption of the food and nutrients.
• Physical activity. Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories we burn each day.

Metabolism is closely linked to nutrition and the availability of nutrients. The pathways of metabolism rely upon nutrients that they breakdown in order to produce energy. Energy formation is one of the vital components of metabolism.

Myths and facts of Metabolism: 

Can I speed up my metabolism to lose weight?

Yes, but with long-term strategies like increasing muscle mass and adapting healthy active lifestyle may eventually have an effect.

Facts on metabolism and body weight

Body weight is a result of catabolism minus anabolism - the amount of energy we release into our bodies (catabolism) minus the amount of energy our bodies use up (anabolism). The excess energy is stored either as fat or glycogen in the muscles and liver. Glycogen is the main storage form of glucose in the body. Although becoming overweight is a result of the body storing excess energy as fat, sometimes, hormonal problems or an underlying medical condition may affect metabolism.

How can I lose weight?

After determining calorie requirements and confirming that there is no underlying condition contributing to weight gain, focusing on three crucial factors are:

• Getting enough sleep - Lack of sleep can contribute to a disturbance in neuroendocrine control of appetite. This may lead to overeating, altered insulin resistance, and an increased risk of developing type 2 diabetes - all of which can lead to weight gain.

• Getting enough exercise - Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine.

• Improving diet and nutrition - The best way to improve diet and nutrition is to eat plenty of fruits and vegetables. Managing the number of calories consumed each day is an important factor in weight control, especially if attempting to lose weight.

However, severe calorie restriction has been shown to be ineffective for long-term success. A severe drop in calories may trigger the body to alter its metabolism so that much less energy is burned, while at the same time storing any energy it can find. Very low-calorie diets commonly undermine motivation, resulting in overeating when the diet is abandoned.

Unless the very low-calorie diet is being supervised by a well-qualified dietitian, nutritionist, or doctor, there is a significant risk of malnutrition, which is not only detrimental to health, but may also affect metabolism in a way that makes it more difficult to achieve weight loss.