The term metabolism describes all the chemical reactions involved in maintaining the living state of the cells and the organism. Metabolism is closely linked to nutrition and the availability of nutrients. Energy formation is one of the vital components of metabolism. Metabolism can be conveniently divided into two categories:
- Catabolism- the process of breaking down molecules to obtain energy
- Anabolism-the synthesis of all compounds needed by the cells
There‘s a big connection between metabolism and losing weight. There’re some people for example who eat a decent quantities of food but yet can’t add some weight. You would say for them that they have a fast metabolism. So, for all of you who are trying to lose some weight make sure that you boost your metabolism. How metabolism can be boosted? Well, we’re going to give you a few examples of how you can speed up your metabolism and achieve your desired weight goals.
- High-Intensity Interval Training
-You absolutely have to incorporate this type of training if you want to speed up your metabolism. Training of this type will push your body out of your comfort zone. Your body will need more time to get back to homeostasis and it will burn more calories. In addition to this, the oxygen debt (difference between oxygen supply and oxygen demand) is greater, thus your body is burning more calories long after the workout is done.
- Smaller, more frequent meals
-Eating more consistently, for example every 2-3 hours will avoid huge drops in sugar blood levels. It’ll keep your blood glucose stable. Eating fewer but larger meals will eventually lead to weight gain. A lot of times people think that they have to eat less to lose weight. Eventually they end up feeling like crap all day and lose their muscle mass, which is something that you absolutely must avoid. You must avoid the feeling of hungriness and by eating 5-6 meals per day you will achieve that.
- The power of whole grains
-Whole grains belong in the category of complex carbohydrates. These carbohydrates have low GI (glycemic index), meaning longer time needed for them to be digested and absorbed. Longer time needed for digestion and absorption means burning more calories via the thermogenic effect from food consumption. The thermogenic effect from food consumption is part of BMR (Basal Metabolic Rate), and accounts for 10 percent of it (sometimes more when more food is consumed).
-Protein is the most satiate macronutrient of all. This is due to amino acids content in it. Eating food that’s high in protein takes a longer time to digest. So, you’ll end up burning more calories while you digest your food. The amino acids according to some studies will make you more satisfied. The feeling of satisfaction comes from the hypothalamus located in the upper stem of the brain.
– Studies show that a cup of coffee in the morning can give your metabolism a serious kick in the pants, says NYC-based dietician Leah Kaufman, R.D. That’s because caffeine raises your heart rate and puts your body on high alert, so your metabolism starts burning calories to meet those energy demands. Cool, huh? And sipping on any source of caffeine an hour before your workout has been shown to help you burn about 15 percent more calories post-sweat session than you would otherwise.
-there is no doubt that water is essential for our body. It has very important effect on many processes within the body at every level. When it comes to metabolism, drinking water can boost your body’s ability to burn fat. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water (about 17oz) increases metabolic rate by 30 percent in healthy men and women. The boost occurred within 10 minutes but reached a maximum 30-40 minutes after drinking.
-Many times neglected but getting enough hours of quality sleep is very important. Just one night of bad sleep can slow down your metabolism the next morning, reducing the energy you expend for tasks like breathing or digestion by up to 20 percent, according to a study in the American Journal of Clinical Nutrition. On top of that, disturbed shuteye can seriously throw off hunger hormones leptin and ghrelin, which means you’ll be hankering for that junk food you know and love.