What is Metabolism -Metabolic Rate, weight gain, weight loss, BMR, and others
No doubt, we all have heard of metabolism and some might even have a vague idea of what it is. However, many of us are unaware of the exact meaning of metabolism and its impact on our health, especially in terms of weight loss. Some people blame a slow metabolism for their weight gain. So, is metabolism really responsible for body weight? And if so, are there any ways to expedite it to burn more calories? Here, in this post, we’ll describe in detail all about metabolism, Basal metabolic rate (BMR), metabolism for weight loss/gain, and the foods to rev up a slow metabolism.
Let’s start with the very common question.
What is Metabolism?
In scientific language, metabolism is a term that is mainly used to describe all sets of life-sustaining chemical reactions involved in maintaining the cells and the organism. In more simple terms, it is an internal process by which our body uses energy and burns calories. It actually works 24/7 to make us breathe, move, think, work, rest or even sleep by changing the food we consume into the energy our body needs to grow, circulate blood, repair cells, and everything else to keep us alive. This process functions at different speeds in different people.
What is Basal Metabolic Rate (BMR)
Basal Metabolic Rate is the number of calories your body needs to carry out various basic functions at rest. BMR is mainly called your body’s metabolism; hence, any rise to your metabolic weight, such as a workout, will increase your basal metabolic rate. There are a few factors that determine your body’s basal metabolic rate:
Body Size and Composition- People who are heavy or have more muscles burn more calories, even at rest.
Age: the number of muscles tends to decrease as you get older and fat is responsible for weight gain; it further slows down the calorie-burning process.
Sex: women usually have more body fat and less muscle than do men of the same weight and age, which means women burn lesser calories than men.
Genes: Genes also influence the intensity of the body’s metabolism. Some people use calories more efficiently than others. Some need more calories to fuel the body, so left fewer calories to accumulate as fat.
Can you rev up a slow Metabolism?
According to a few doctors, you can manipulate it to a specific limit. Adopting a nutritious diet and making a regular exercise habit may give people an extra push they need to maintain or lose weight.
Here are certain foods and drinks that can fortify a slow metabolism:
Eggs: Eggs are highly rich in Vitamin D and protein
Whole Grains: Oatmeal and brown rice contain a good amount of fiber. This helps to burn more fat and speed up the metabolism.
Meat and Lentils: An iron deficiency leads to slow metabolism.
Green Tea: You can also have green tea to rev up metabolism as it contains a natural compound that increases the BMR.
Its connection with body Weight
Weight gain is a complex process. Hormonal or genetic reasons, diet composition, or even the impact of the environment on the lifestyle, such as insufficient sleep, no physical activity or stress, may contribute to an imbalance in the energy distribution. Generally, a person gains weight when he eats more calories than he burns or burns fewer calories than he consumes.
Impact of Physical activities
Exercise impacts the way metabolism works. Although you cannot control your basal metabolism’s speed, you can manage the number of calories you burn through your level of workout. The more active you are, the more calories you burn. It has been seen that active people have fast metabolism rates. So, to burn more calories, you should include walking, swimming, bicycling, or aerobics in your daily routine. It is wise to do exercise daily for at least 30 minutes.
Experts also suggest strength training workouts, such as weight lifting, at least two days a week. This type of exercise helps build muscle, and it is found that muscle tissue burns more calories than fat tissue does.
Also, avoid taking any dietary supplements for losing weight or burning calories. The products that claim to rev up your metabolism may cause unwanted or even detrimental side effects.