The diet and weight-loss industry often exploit metabolic, a complex biological system within the human body. It’s actually a billion-dollar industry that is growing every year as people seek ways to increase their bodies’ natural ability to burn fat.
There is no proven method to boost metabolism that can do the job so many are looking for. However, there are natural ways to increase metabolism without spending a lot of money, time or effort. The sum of all the small things creates a healthy and efficient body that burns more calories.
It is important to first understand the basics of your metabolism and how you can control it. Metabolic means how your body uses food and drinks to produce energy and use it for daily activities.
Many factors that affect a person’s metabolism cannot be altered, including age, gender, height, chronic conditions, and genetics. A 25-year old male who is 6 feet tall and has no other medical conditions will likely have a faster metabolism than an older woman of 50 who is 5 feet tall and has hypothyroidism. These biological factors can have a negative impact on their metabolism. They can however do things that will improve their metabolism and positively impact their overall health.
We now know the basics of metabolism. It’s time to learn how your body burns calories. There are three main methods:
- Staying alive. Basal metabolic rate refers to the amount of calories you need to keep your heart beating, your lungs expanding and all other body systems working. This accounts for between 60-75% of daily calories burned.
- Thermic effects of eating. Digesting food or drink requires energy. Around 10% of calories are derived from what you eat.
- Activity. This refers to the energy you burn from movement and exercise. This is between 15-30% of your daily caloric intake, depending on how active and energetic you are during the day.
You have the greatest control over how you burn calories. Movement is crucial to maintain a healthy metabolism. The U.S. Department of Health and Human Services recommends that adults of average intensity exercise 150 minutes per week or vigorous activity 75 minutes per week. Or an equivalent combination of both. You can increase your cardio rotation’s intensity by adding high-intensity intertraining (HIIT) and gradually increasing the weight through muscle strengthening activities to boost the workout. These two can increase the calories burned during a workout.
You can also optimize your lifestyle to increase your body’s metabolic efficiency.
- Food and beverages consumed:A healthy metabolism is possible by eating a balanced diet that includes whole foods. Experts recommend that the average person consumes 0.8 grams of protein for every kilogram of bodyweight (to convert pounds into kilograms, divide pounds by 2.2). Protein is a source of energy and helps to maintain muscle mass, which burns more calories than fat mass. It also keeps you fuller for longer periods. The Institute of Medicine recommends that women consume approximately 9 cups of fluid daily and men should drink 13 cups. This amount should be increased if they are exercising or working in high heat environments. Water, like protein, can help you feel fuller and prevent overeating. It also aids in digestion and other bodily functions that facilitate metabolism.
- NEAT movement. Exercise is very important. However, it is also the movement that can help you burn more calories and increase your metabolism. NEAT movement can be defined as activities like walking your dog, cleaning up the house, or playing with your children.
- Stop worrying and start sleeping. Chronic stress can cause disruptions in many body systems, including metabolism. Your metabolism can slow down if your body is under stress and you are not getting enough sleep. You may also lose the motivation or energy to exercise if you are under stress or exhausted. This can lead to fewer calories being burned per day. You can manage stress and sleep by making time for rest, self-care and meditation.
Although metabolism is complex and individual, there are simple habits that can help you burn more calories and make your life easier. To boost your metabolism, you can try one or more of these lifestyle habits.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of Youth Sports Training, one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!