Metabolism is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism. Metabolism can be conveniently divided into two categories:
- Catabolism – the breakdown of molecules to obtain energy
- Anabolism – the synthesis of all compounds needed by the cells
Even when you’re sleeping, your body requires energy for performing basic body functions.The number of calories you need to perform such basic functions is called your resting metabolic rate (RMR),and it can affect everything from your looks to your energy level.
Nutrition And Metabolism
Nutrition is the key to metabolism. The pathways of metabolism rely upon nutrients that they breakdown in order to produce energy. This energy in turn is required by the body to synthesize new proteins, nucleic acids (DNA, RNA) etc.
Food provides a variety of substances that are essential for the building, upkeep, and repair of body tissues, and for the efficient functioning of the body.
Diet And Low Metabolism
Everyone makes mistake when quit on food intake. Whenever you cut calories, your metabolism slows down, often more than you expect. Studies have found that formerly obese people have a 3 to 5 percent lower RMR than people who’ve never had to lose weight.
Other research has shown that regular exercise can counteract the effect.Gradual weight loss strategy can help keep your metabolism on a level that burns calories.
Recommendation: Reduce caloric intake by no more than 500 calories a day, and torch roughly the same number through exercise. A 1,000-calorie daily deficit should help you lose about 2 pounds a week.
The diet needs essential nutrients like:carbon, hydrogen, oxygen, nitrogen, phosphorus, sulfur, and around 20 other inorganic elements. The major elements are supplied in carbohydrates, lipids, and protein. In addition, vitamins, minerals and water are necessary.
Stress Vs Dieting
Are you stressed and gaining weight? Research suggests that when you’re under stress, your metabolism stagnate. The reason for this is that chronic stress stimulates the production of betatrophin, a protein that inhibits an enzyme needed to break down fat, per a University of Florida study.
Stress causes more food intake without control which lead to higher insulin levels, which contributes to fat storage.These effects could lead to a gain of 11 pounds a year.
Occasional Fasting May Help
For the most part, experts have advised against cleanses and other trendy fasts. But research now shows that occasional fasting (eating without restriction one day),then consuming about 500 calories the next,can trigger weight loss without messing up your metabolism.
After the first few days, the alternate-day fasting, you may not be feeling hungry. But be careful if you want to do it for a longer period of time.If you’re tempted to try it-then do, but under a doctor’s supervision only.
Exercise The Right Way
Strength training is a good way to combat obesity and the drop in metabolism that comes with age. But new research suggests that when you’re lifting weights, the ideal strategy is to go slowly.
Resting for two to three minutes between sets may actually promote more muscle growth than a shorter rest interval, according to a U.K. study published this year. The most important thing is to just do it, two or three times a week. To reap the most benefits, add your strength training to a boot camp class.
Protein In Losing Weight
The more muscle you have, the more calories you will burn. Protein is essential for muscle growth-it helps prevent the breakdown of muscle tissue that happens as you get older and when you cut calories.
But the trick is to divide your intake evenly throughout the day.You can utilize only 4 to 6 ounces of protein at a time. If you consume more than that at one sitting, it will get stored as fat.
As for the best sources of the nutrient it is suggested to eat lean meats, seafood, legumes, eggs, dairy and nuts.
Burn Calories All Day
- Work out. You can melt up to 20 percent more body fat by exercising in the morning on an empty stomach.
- Have the right smoothie. Swiss research found that folks who consumed whey protein at breakfast burned more calories throughout the morning than folks who ate a high-carb meal.
- Drink water. In a German study, drinking 17 ounces of H2O increased metabolic rate by about 30 percent for more than an hour.
- Add some sweet red peppers to your salad to speed up your metabolism.
- Go for a walk. Small bursts of activity like this can burn up to 300 calories a day
- Turn down the heat. Sleeping in colder temps ramps up your body’s production of brown fat, a type that burns calories.
Health Problems Affecting Fat Loss
An overactive thyroid (hyperthyroidism) can cause your metabolism to speed into overdrive, while an under-active thyroid (hypothyroidism) can make it slow to a crawl. Fortunately, both conditions can be controlled with medication.
This condition elevates insulin levels, which inhibits fat metabolism.But changing lifestyle such as exercise and a low-glycemic diet- can help repair the metabolism.
Osteoarthritis And Rheumatoid Arthritis
Both can make exercise painful and not exercising enough can lead to muscle loss and a drop in metabolism.
Polycystic Ovarian Syndrome
Women with this hormonal imbalance are at higher risk of developing insulin resistance, which can in turn impact metabolism. Possible treatments include birth control pills to regulate hormone levels and diabetes.
It is good to know your body well.Surely,you can consult a dietitian what diet works best for you.But still – consume everything in moderate way,increase intake of fruits, veggies and healthy trail mix.
By exercising, spend all your calories ingested and you will be on a good way of loosing pounds,having more energy and lower stress levels within.