I bet you've heard the word 'metabolism' before? Do you know what it actually is and have you ever used a tool to calculate this (e.g. TDEE Calculator)?
I prefer to keep things simple and straightforward rather than delving into scientific details that will likely bore you, so here's the basic fact...essentially, your metabolism is the number of calories your body naturally burns in a day to keep you alive, even when at rest. Our baseline metabolism is largely inherited, and influenced by factors such as our gender and age, among other things. Men generally burn more calories than women for example.
Did you know that generally the larger/heavier you are, the more calories/energy your body needs to burn to keep you going? You actually will likely need fewer calories when you lose weight because you'll need less calories to keep you going (assuming everything else remains the same).
Metabolism tends to slow down with age, but we can take steps to help support it throughout our lifespan, with the good news being that there are ways to enhance your metabolism.
Here are some suggestions:
1. Support Metabolism with Exercise: Building muscle and engaging in physical activity are excellent ways to increase metabolism. Each pound of muscle burns an extra six calories daily. While this may seem minimal, adding five pounds of muscle can translate to 30 extra calories burned daily. Also exercise can be an excellent social activity!
2. Stay Hydrated: Drinking more water can accelerate metabolism and aid in flushing out toxins from the body. Research suggests that increasing daily water intake by 1.5 liters could burn an additional 17,400 calories over a year, potentially leading to a weight loss of around five pounds.
3. Eat Regularly: There are conflicting opinions on whether eating every four-six hours affects metabolism and weight loss. However, maintaining a consistent eating schedule of good quality, balanced meals, without regular snacking in between, can help regulate blood sugar levels and prevent energy fluctuations throughout the day.
4. Prioritise Protein: Protein takes longer to digest than carbohydrates, which can help sustain metabolism. Opting for protein-rich foods over high-calorie alternatives can be beneficial for both calorie intake and metabolism. Just make sure you're not overeating protein though. Food tracking can help you work out if you're getting enough, or getting too much.
5. Get Sufficient Sleep: Adequate sleep can actually boost metabolism and support healthy eating habits. Studies show that the right amount of sleep can help regulate hunger hormones and improve metabolic function.
Remember, it's crucial not to drastically reduce your calorie intake as this can trigger 'Starvation Mode,' causing your metabolism to slow down and potentially lead to muscle loss. So, ensure you nourish your body adequately to maintain a healthy metabolism.
Additionally, it's important to understand that while genetics play a role in determining our baseline metabolism, lifestyle factors can significantly impact its efficiency. Factors such as stress levels, environmental influences, and overall health can all affect how effectively our bodies burn calories.
Furthermore, if you're already used to exercise, you could consider incorporating high-intensity interval training (HIIT) into your exercise routine, which can be a helpful tool for some in supporting metabolism. HIIT workouts involve short bursts of intense activity followed by brief rest periods, which have been shown to increase calorie burn even after the workout is completed.
Managing stress levels through practices like meditation, yoga, or mindfulness can also positively impact metabolism. Chronic stress can lead to hormonal imbalances that may hinder metabolic function, so finding ways to relax and unwind is essential for overall health.
Overall, by making small, sustainable changes to your lifestyle, such as incorporating regular exercise, staying hydrated, eating a balanced diet, prioritising sleep, and managing stress, you can support a healthy metabolism and overall well-being. Remember, it's all about finding a balance that works for you and listening to your body's needs.
Please note:Â This article is intended to be for educational purposes only, and does not constitute medical advice or replace professional assessment or personalised advice.
I do not hold responsibility for the information on any links to external websites within this article and information within these links/websites may change at any time or no longer be accessible. Any website pages/links added are also for education purposes only.
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