What is Metabolic
metabolic rate governs how much energy your body uses and therefore governs how
much food you need to consume. If the quantity of food that you consume is
greater than your metabolic requirement, your body will convert the extra food
to fat and store it. If there is a deficit, your body will use the stored fat to
create the requisite energy. Essentially, most diet advice comes down to reduce
your intake and/or up your activity.
the viewpoint of diet and weight loss, metabolism is the process whereby the
body converts food into energy (or uses it for bodily repairs) or stores
it as fat for future use. In simple terms, if we have a faster metabolism we
burn calories more efficiently and store less fat. If we have a slower
metabolism we burn calories less efficiently and therefore store more calories
There are four components of metabolic rate.
Food, activity or drugs can affect these and some of them can be permanently
changed. The most significant component of your metabolic rate is called basal
metabolism. This is the basic rate of calorie burn that it takes for your
body to keep alive. It usually accounts for approximately 60-70% of the total.
However, the amount of energy that your body burns even at a resting rate is
affected by the amount of muscle mass that you carry. So if you can increase the
amount of muscle on your body, you will increase your metabolism.
What Determines Our Metabolic Rate
things determine our metabolic rate including:
people have a naturally faster metabolism
we age, our calorie needs decrease. On average it drops 2% each decade.
Muscle-to-Fat Ratio; Muscle
cells are about 8 times more metabolically demanding than fat cells. So the
greater the proportion of muscle to fat, the faster our metabolic rate.
Activity Level; Exercise
burns calories. Even after we stop exercising, the effect continues. So we
burn calories at a faster rate for several hours afterwards.
Often We Eat; Our
metabolic rate increases during digestion of food, a process known as the
Thermal Effect of food. In simple terms, if we go too long without food (5
hours for men; 3 hours for women) our body thinks there is a food shortage
and our metabolism tends to slow down.
Health & Nutrition; Metabolism
is governed by thousands of separate chemical reactions. To perform this
process efficiently, our body needs a constant supply of nutrients. Without
these nutrients (like vitamins and minerals, especially vitamins B2, B3, B5,
B6 & vitamin C) metabolism can become inefficient and sluggish. The best
way to ensure good dietary nutrition is to follow a balanced diet.
Fat-burners, Pills & supplements
are many so-called ‘fat-burning’ pills and supplements, which claim to speed
up metabolism and weight loss. Be warned! This method of raising your metabolism
is not considered safe. Nor has it been proved to assist long term weight loss.
Practical Ways to Raise Metabolism
should be aerobic exercise that makes you breathe more heavily. Exercises that
build muscle are also useful.
Breakfast and Eat Regularly
benefit from the Thermal Effect of food and ensure that your body burns calories
willingly, eat breakfast and then eat regularly throughout the day.
a Balanced Diet
helps to maintain a good supply of nutrients, which in turn keeps your
metabolism working smoothly.
For the sake of your health and weight, avoid
all supplements that claim to offer fat-burning and weight loss benefits.
Foods and Drinks that Raise Metabolic Rate
foods and drinks appear to increase metabolism or metabolic rate, although their
over-consumption for weight loss is NOT recommended.
a higher-than-average thermogenic effect: up to 25 percent of calories may be
burned off during ‘digestion’, as opposed to the usual 10 percent.
(Unfortunately, high-protein diets are linked to loss of bone calcium, kidney
stress and may encourage consumption of foods high in saturated fat and
chili and other hot spices
also appears to raise metabolism, as it leads to an increased heart rate for up
to three hours afterwards.
also increase heart rate and metabolism, while green tea raises
metabolism without also increasing heart rate.
However, as stated, the
over-consumption of these metabolic-booster type foods in order to lose weight
is NOT recommended. The side effects are unpredictable and may damage your
to Burn Calories and Lose Weight
Avoid Fat-Burners, Fat-Burning Pills
you want to burn calories and lose weight, do it naturally! Avoid all
amphetamine or metabolic boosters – these diet-supplements won’t help you to
burn calories or lose weight for long and they can be unhealthy. Instead,
partake in physical exercise!
Best Exercise to Burn Calories and Lose
best exercise for burning calories is cardio-aerobic. Jogging, cycling,
power-walking, swimming, aerobic dancing or general aerobic workouts. However,
strength-training can be just as important as it increases the muscle-fat ratio.
To Lose 1 Pound Weight – Burn 3,500
does burn calories but it takes a while to lose 1 pound of weight! However,
exercise is essential to maintain weight loss and maintain your body at peak
Burn Calories to Reduce Fat-Muscle Ratio and
calories by exercising helps to reduce your fat-muscle ratio, which helps to
increase the rate at which your body burns calories (your metabolic rate). Point
is, muscle requires a lot more calories to maintain, so the more muscle you
have, the more calories you burn.
Exercise and Burn Calories to Boost
Motivation to Lose Weight
and burning calories is a wonderful way to boost your motivation to lose weight.
All studies show that dieters who exercise lose more weight and keep it off when
they burn calories by regular exercise.