Understanding Metabolism

Metabolism is a hot topic when it comes to health and weight management. But what exactly is metabolism, and how can you boost it to support your weight loss goals? Let's dive into the science behind metabolism and explore practical ways to rev up your body's calorie-burning engine.

What is metabolism?

Metabolism refers to the complex series of chemical processes that convert the food and drinks you consume into energy. This energy fuels everything from breathing and cell repair to physical activity and heat production. Your metabolism is constantly at work, even when you're resting.

Basal metabolic rate: The foundation of your metabolism

A crucial component of metabolism is your basal metabolic rate (BMR). This is the number of calories your body burns at rest to maintain basic life functions. Your BMR accounts for 60-70% of the total calories you burn each day.

Factors influencing your BMR include:

• Muscle mass
• Body composition
• Age

BMR is the main part of your energy expenditure, but it's not all. Your total energy expenditure (TEE) is also made up of your physical activity and the calories your body burns to digest and utilize food.

8 ways to boost your metabolism for weight loss

Eat plenty of protein

Protein has a high thermic effect, meaning your body burns more calories digesting it compared to carbs or fats. Aim to include protein in every meal to keep your metabolism humming.

Add high-intensity interval training (HIIT) or resistance training

Intensive training, like resistance exercises or HIIT workouts, can boost your metabolism long after you've finished exercising. This "afterburn effect" helps you continue burning calories at a higher rate.

Lift weights

Building muscle through strength training can increase your BMR. Muscle tissue burns more calories than fat tissue, even at rest. But especially during physical activity.

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Stand up more

Sitting for long periods can slow down your metabolism as it requires less energy than standing or walking. Try to stand up and move around regularly throughout the day.

Prioritize sleep

Lack of sleep can disrupt hormones that regulate metabolism and sensations of hunger and fullness, potentially leading to weight gain. Aim for 7-9 hours of quality sleep each night.

Enjoy your coffee

Caffeine can help slightly increase fat burning and boost your metabolic rate. Just be mindful of added sugars and creamers that can add unnecessary calories.

Dos and don'ts of boosting your metabolism

Here are some dos and don'ts for boosting your metabolism.

Frequently asked questions (FAQ)

Here are some of the most frequently asked questions about boosting your metabolism.

Final thoughts

Boosting your metabolism is just one piece of the weight loss puzzle. Remember that sustainable weight management involves a holistic approach that includes a balanced diet, regular exercise, and healthy lifestyle habits.

With the right strategies and support, you can harness the power of your metabolism to achieve your health and fitness goals. Want to learn more about how personalized nutrition can support your metabolic health? Take our health quiz today and discover your tailored supplement plan.

Sources and references

• Physiology, Metabolism - StatPearls - NCBI Bookshelf
• Best Fitting Prediction Equations for Basal Metabolic Rate: Informing Obesity Interventions in Diverse Populations
• A high-protein diet for reducing body fat: mechanisms and possible caveats - PMC
• EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women - PMC
• Sleep and metabolism: an overview