Metabolism is the process of breaking down nutrients, carbohydrates, fats, and proteins to get the energy to your body.
This process will give your body the capacity to repair cells, build muscle, heal tissue or send nerve signals to copy DNA among many others, which is so important to sustain a healthy lifestyle.
There are over 200 neurotransmitters and hormones that control our metabolism and you can make some changes in your lifestyle to improve the function of all those neurotransmitters.
According to a study published in the Harvard School of Public Health, there is a relationship between metabolism and our body’s immune response.
There are two types of metabolic processes: Anabolism, which takes small molecules and put them back together to build new ones. And Catabolism, which breaks the molecules apart.
How does metabolism work?
The rate of your metabolism depends on certain factors like how many calories you take in through food or drink and how many calories you burn through exercise.
Every pound of muscle in your body burns around 35 calories while you are in a sedentary state. In contrast, every pound of fat burns only around 2 calories.
There are three reasons that your metabolic rate would produce metabolic expenditure.
The first reason accounts for up to 80% of your daily energy burn and is called the basal metabolic rate, which is the energy productions that keep your bodily functions working.
The second accounts for up to 15% of your daily energy burn and is physical activity. Finally, the third reason is the breaking down of food ant this accounts for the remaining 5% of your daily energy expenditure.
How can you increase your metabolism?
Whether you are looking to ramp up your fat loss after working out or are looking to just maintain your weight while still eating the foods you enjoy, it all comes down to your metabolic process and how fast or slow it is.
Regardless of whether is fast or slow, our bodies are designed to store excess energy in fat cells. So if you eat and drink more calories (energy “intake”) than your body expends (energy “output”) you will gain weight.
Here are some ways to boost your metabolism:
- Eat plenty of protein in every meal
- Lift weights
- High-intensity workout
- Get a good night sleep
- Stand up more
- Try essential oils
- Use olive oil
- Drink plenty of water
What are some metabolism-boosting foods?
When you lose weight following a low-calorie diet, what you do is messing up your metabolism, so when you go back to eating normally you’ll end up gaining more weight than what you lost previously.
These simple and everyday foods, when implemented in your diet, can give a huge boost to your metabolism.
1. Lean protein
Lean proteins help us boost the muscle in our body and the more muscle we have the faster our metabolism.
Some of the best sources for proteins are chicken breast, salmon, eggs and edamame, quinoa, nuts, broccoli, and even shrimp.
2. Apple cider vinegar
Apple cider vinegar helps burn fat, it helps keeps us full longer and speed up the metabolism.
Homeostasis or proper equilibrium is what your body is always working on to keep everything just right, apple cider vinegar makes it easier for your body to do this.
Drinking unfiltered apple cider vinegar can help lower your blood sugar levels and increase your good cholesterol, so you maintain a healthy heart and cardiovascular system.
Probiotics are great for your overall gut health, which helps with digestion and raising your metabolism.
You can get probiotics from foods such as kefir, sauerkraut, pickles, kimchi, miso or kombucha, for instance.
Celery is low in calories and loaded with fiber and water which makes it a great diuretic, as well as a metabolism booster.
Some more foods you can eat to improve your metabolism are:
- Wild meat
- Bone broth
- Nuts and seeds
- Spices: cayenne, black pepper, etc…
What are some symptoms of a fast metabolism?
Having a fast metabolism means your body burns energy from food at a faster rate.
This also means that you require more energy from food in order to grow and develop.
Some of the symptoms of high metabolism are:
- Muscle weakness
- Irregular heartbeat
- Elevated heart rate
What are the symptoms of a slow metabolism?
When you have slow metabolism your body will burn the energy at a much slower rate.
A study published in a 2010 edition of “The Journal of Clinical Endocrinology and Metabolism” found that low thyroid activity, which corresponds with a slow metabolism, correlates with an increased life expectancy.
“Maybe because the body does not have to work as hard”Dr. Fuhrman.
Some of the symptoms of slow metabolism are:
- Ongoing fatigue
- frequently feeling cold
- Dry skin
- Weight loss resistance
- Brain fog
- Low libido
- Thinning hair
Are fat burner pills effective to boost your metabolism?
Fat burners are designed to have a thermic effect on the body, causing your resting metabolic rate (RMR) to increase.
The idea is having additional calories being burned without additional work. However, it’s unclear whether this effect leads to significant weight loss or reductions in body fat in the long run.
Nevertheless, a meta-analysis published in the journal Appetite 20 involving 563 participants, looked at capsaicin in the potential role for weight management.
The consumption of capsaicinoids increased energy expenditure by approximately 50 kcal/day, and this would produce clinically significant levels of weight loss in 1-2 years’ time.
Some fat burners are:
- Conjugated linoleic acid
- Non-caffeine fat burners
What does it mean ‘metabolism support’?
When people say “Metabolism Support,” they generally mean revving up your metabolic process so you produce energy and more burn calories. A healthy, long term metabolism support requires a combination of lifestyle changes like exercise and healthy eating.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. It is based on personal experience and research. Please consult your doctor or qualified health professional in regard to specific health questions. We don’t take responsibility for the possible health consequences of any person or persons reading the information in this educational content.