Have you ever seen that many people eat a lot but do not gain weight, and some people eat a little but gain weight fast?
Or some people exercise a lot but are not effective in losing weight, some people practice a little, but it is effective.
Part of the reason for this is food absorption, anabolism, and food catabolism during digestion. It is also called the metabolism of the body.
The process is different for everyone: Metabolism.
What is metabolism? Metabolism is metabolism in the body, a chemical engine that helps maintain life.
The rate of metabolism in everyone is different. Fast metabolism people have the ability to burn more calories.
In contrast, slow metabolites have more calories accumulated and stored as excess fat.
You may have guessed why we need to care about metabolism. Now BellyFatZone invites you to find out what Metabolic is right away!
What is metabolism? How to enhance metabolism?
This article will help you figure out why some people have a faster metabolic rate than others and how to boost that metabolism to release more calories.
First of all, we have to understand what Metabolism in English means?
Metabolism means metabolism or metabolism that takes place inside the body.
Read more: How to Lose 6kg In 1 – 2 Weeks?
What is metabolism?
Metabolism or metabolism is all the chemical processes that take place in your body. The faster your metabolism is, the more calories your body needs.
Metabolism is also why some people can eat a lot but are not afraid to gain weight, while others eat less, but fat is straightforward to accumulate.
What is the rate of metabolism?
Metabolic rate is also commonly known as metabolic rate. It is the number of calories you burn in a given period of time, also known as calories consumed.
Metabolic rates are divided into several categories:
- Basal metabolic rate (BMR): Your metabolic rate during sleep or complete rest. This is the minimum metabolic rate needed for the lungs to breathe, the heart still pumping blood, the brain is still active, and the body is still warm.
- Resting metabolic rate (RMR): The minimum metabolic rate needed to keep the body alive and active in the resting state. On average, it accounts for 50-75% of total calorie consumption.
- Thermic effect of food (TEF): The number of calories burned when your body is digesting and metabolizing food. TEF usually accounts for about 10% of total energy costs.
- Thermic effect of exercise (TEE): The increase in calories burned during exercise.
- Non-exercise activity thermogenesis (NEAT): The number of calories needed for activities other than exercise, such as walking, movement, etc.
Thus, increasing the speed or metabolic rate also means increasing the number of calories consumed.
Factors that affect the metabolic rate
Each person’s metabolic rate varies from birth. In other words, some people are naturally born with better metabolism than others. Besides, it is affected by such causes:
- Age: The older you are, the slower the metabolism takes place. This is why people tend to gain weight as they get older.
- Muscle mass: The bigger the muscle mass, the more calories you will burn.
- Body size: The bigger you are, the more calories you consume.
- Ambient temperature: When the body is exposed to a cold environment, it needs to burn more calories to prevent body temperature from dropping.
- Physical activity: All activities of the body require calories. The more active you are, the faster the metabolism increases.
- Hormonal disorders: Cushing’s syndrome and hypothyroidism will slow down the metabolic rate while increasing the risk of obesity.
What is “hunger”?
Starvation mode, also known as starvation or adaptive thermogenesis, also plays an important role in the development of obesity.
Hunger is the body’s response to a lack of calories. When the body doesn’t get the food it needs, it tries to compensate by reducing its metabolic rate and calories burned.
This reduction is more or less depending on each person.
The slowing down of metabolism will be more pronounced in some people, especially those who are obese. The slower the metabolism, the harder it will be to lose weight by dieting or fasting.
The cause of hunger is partly genetic, or it may be because of the weight loss diets you’ve done before.
How to speed up metabolism?
If you are trying to lose weight, eating fewer calories is not enough. An effective weight loss plan also needs to focus on ways to enhance metabolism.
Here are 8 simple methods to help you increase your metabolic rate.
All movement of the body requires calories. The more active you are, the faster the metabolism will take place.
Even very normal activities like getting up, walking around, or doing housework. Do it as a habit; in the long run, you will see a different effect.
This increase in metabolism is called heat generation in non-exercise activities (NEAT).
In severely obese people, NEAT can make up a significant portion of daily calorie expenditure since they must carry a large bodyweight when active.
There are many ways you can increase NEAT:
- Stand up frequently and walk around.
- Take the stairs whenever possible. Read more about the benefits of climbing stairs to gain motivation, and know more notes when doing this exercise.
- Keep your foot in place or tap your finger.
- Chewing gum does not contain calories.
- Use a standing desk to work instead of a regular desk. This will help you increase your calories burned by 16%. One study says standing one afternoon will burn more than sitting 174 calories.
- Even seemingly insignificant activities, like typing, can boost your metabolism by 8% compared to doing nothing.
- Even if you sit still for 20 minutes, you consume 4% more calories than when you lie still.
2. High-intensity interval training (HIIT)
One of the most effective forms of weight loss training is high-intensity interval training (HIIT).
Read what the HIIT exercise article is about understanding this exercise and refer to the exercise schedule and suggested exercises.
HIIT dramatically increases your metabolic rate, even after you finish the workout.
It’s an effect called “the afterburn,” which helps those who need to release large amounts of calories and excess fat.
3. Practice strength exercises
Why do strength exercises positively affect metabolism? Strength exercises such as a gym (weight training) work to promote the growth of muscle mass.
Your muscle mass is directly related to your metabolic rate. It significantly increases the number of calories you release at rest (RMR).
One study found that doing 11-minute strength workouts three times a week increased the average RMR 7.4% after half a year and burned an additional 125 calories per day.
Old age often has a loss of muscle mass, leading to a decrease in metabolism. But exercising regularly can reduce this risk.
Besides, weight loss diets that cut calories often lead to muscle loss and metabolism. Exercise can help you prevent this decline.
A study conducted on overweight women showed that daily strength exercises and an 800-calorie diet prevented muscle mass loss and metabolism, compared to those who did not exercise or aerobics.
4. Protein supplement
Eating enough protein is essential if you want to build or maintain muscle mass. To understand why to read more about what protein is and how it plays a role in muscle.
Besides, a protein-rich diet also brings many other benefits.
All foods that lead to an increase in the metabolic rate are called the thermic effects of food (TEF).
This effect is stronger when you eat protein than when you eat carbs or fat.
In fact, protein can increase your metabolic rate by 20-30%, while carbs and fat only increase 3-10% or less.
Increasing calories consumed can promote weight loss or prevent weight gain again.
TEF is highest in the morning or during the first few hours after you wake up.
Therefore, eating a large percentage of your daily calories at this time can maximize efficiency. Do you understand why dietitians recommend not skipping breakfast?
Proteins can be supplemented by natural protein-rich foods or better quality than Whey Protein milk.
If you are a gym, you should definitely find out what Whey Protein is because it is an important nutrition source if you want to gain muscle.
5. Not fasting
Although you want to lose weight, of course, you have to eat less. But eating too little or fasting can backfire.
The lack of excess calories reduces the metabolic rate called the “starvation mode,” as we learned above.
Research shows that if you continually eat less than 1,000 calories, your metabolism decreases significantly, even after you stop eating.
If you are still thinking that this will help you get sick faster, read the article about the harmful effects of fasting to change your mind and find a more scientific and reasonable method.
6. Drink lots of water
Increasing metabolism is not too complicated; sometimes, it’s as small as drinking a glass of water.
Many studies have shown that drinking water effectively increases the number of calories released, an effect known as water-induced heat generation.
Drinking cold water is thought to be more effective than warm water because the body has to warm it up to body temperature.
However, cold water has many harmful effects on the stomach and digestive system, so it is best not to overdo it.
Drinking water before meals also makes you feel fuller, eat less, and reduce your calorie intake, which is great for dieters.
7. Drink caffeinated drinks
Low-calorie, caffeinated beverages like coffee or green tea will also work in this regard.
Studies have concluded that caffeinated drinks can speed up metabolism by 3-11%.
However, this effect is reduced in obese people and the elderly.
Besides, people who have been drinking coffee for a long time may be able to combat this effect themselves, understood to be “greasy.”
Besides, these fat reducing drinks can be replaced if you do not use coffee.
8. Get enough sleep
Lack of sleep is harmful to general health and negatively affects metabolism, increasing the risk of obesity.
One study found that healthy adults who slept only 4 hours a night for 5 consecutive days had a 2.6% decrease in their metabolic rate.
In addition to getting enough hours of sleep, you also need to pay extra attention to sleep quality.
Another study also demonstrated that prolonged sleep disruption and irregular sleep patterns reduced RMR by 8%.
Low Metabolism state
This is a condition that occurs in most sedentary, obese people trying to lose weight by fasting or eating fewer calories for a long time.
Many scientific researchers have demonstrated that the Low Metabolism state, if held too long, will make the body tired, weak, leading to not much effort to exercise, causing muscle loss and accumulating excess fat.
If you consume too few calories a day or fast for an extended period of time, this can make the condition worse.
Although your body may lose weight at this time due to the amount of energy stored to burn and supply the organs, at the same time, the stomach secretes too much gastric juice, causing gastritis.
On the contrary, keep your metabolism going, you will surely lose weight successfully!
So, you know what metabolism is and its role, especially for weight loss. You can control and increase metabolism in a variety of ways, as suggested above.
Slow Metabolism? 8 Proven Ways to Boost It:
15-minute metabolic workout
Do each exercise for 30 seconds, with a 10-second break in between. Repeat the circuit up to 3 times, depending on your time, fitness level, and goal.
- Duration: 10-20 minutes
- Tools: dumbbells, barbells, practice mats …
- Each movement exercises continuously for 30-60 seconds or 12-15 reps.
- Think in between for 20 seconds, rest between the nest for 30-60 seconds.
1 / Burpees
Squat down and put your hands on the floor. In one explosive motion, jump feet back into a push-up, jump feet back between hands and stand up. Add another jump at the end for even more intensity.
Duration: 30 seconds
2 / Squat With Overhead Press
Start with your feet hip-distance apart and hold the dumbbells over your shoulders. Squat as low as you can and push into your heels to get up while pushing the dumbbells over your head.
Duration: 30 seconds
3 / Mountain Climbers
In a push-up position, bring your knees in and out as quickly as possible, rotating the sides. Touch your toes to the floor after each run or hold them in the air.
Duration: 30 seconds
4 / Squat Jumps
Place your hands behind your head, elbows facing out. Bend your knees in a squat position, knees behind toes and torso leaning forward slightly. Jump as high as possible, land with soft knees into a squatting position.
Duration: 30 seconds
5 / Plyo Lunge
Start in the lunge position, right foot forward, left leg back, knees at a 90-degree angle. Jump up and switch feet in the air, landing in a swinging position with left foot forward, right leg back.
Duration: 30 seconds
6 / Bear Crawls
Squat down on the floor and extend your hands out until you are in the plank position. Do push-ups with your knees or toes, then return your hands to a squatting position and stand up.
Duration: 30 seconds
7 / Pushups With Side Planks
In the push-up position, hands close together, perform triceps push-ups. As you push up, turn left, bring your right arm straight up inside the plank. Turn back for another push, then plank one side on the other side.
Duration: Switch sides after 60 seconds
8 / Turning Lunge With Kettlebell Sweeps
Start with your feet wider than your hips, warm weights, or dumbbells in your right hand.
Rotate and rotate the body to the right and down in a swivel motion. When you push back, turn the dumbbells up and over your head as you swing forward.
Switch hands and turn left, lower and lower dumbbells. Continue rotating the sides while shaking the dumbbells up and over.
Duration: 30 seconds
Don’t overlook Metabolic Conditioning Workout exercises with many of these great benefits in your workout plan, especially during lazy days to the gym or during free times during the day. (According to Verywellfit)
Hopefully, the information above has helped you gain more knowledge about “how to increase metabolism to lose weight” and bring some small value to you. Please share this article if you feel it useful. Thanks!