How to Boost Your Metabolism: Tips and Hacks
Metabolism is a term thrown around a lot in the health and wellness world today, especially when it comes to weight management. But metabolism doesn’t just have to do with weight and how fast you can burn calories (though it does refer to this). In fact, metabolism is used to describe practically every biochemical reaction that occurs within your body.
While metabolism technically refers to every chemical reaction in us, we still will be focusing on how it relates to weight loss and diet since these are the topics typically covered when discussing metabolism. We’ll also discuss how it gives the body energy, as well.
In regard to weight and diet, metabolism usually refers to the rate at which our bodies can burn up calories. When someone has low metabolism, this means that their body burns calories slower than someone with high metabolism. That’s why the discussion about how to boost your metabolism is so popular!
In this blog post, we’ll address how to boost your metabolism and a few other common questions people have when it comes to this important topic.
What is Metabolism and Why Is It Important?
As stated before, metabolism is a term that describes all of the biochemical reactions that happen within the human body. One of the most important of these reactions is the process of converting food into energy.
Our body needs energy for practically everything it does. Whether it’s moving, breathing, digesting, or even thinking; our body needs energy to get these essential tasks done. That’s why metabolism is so important. Without energy, our natural processes that we need to survive don’t happen as well as they should.
The metabolic process is actually pretty complex. It’s mainly composed of two activities: anabolic and catabolic reactions.
Anabolic and Catabolic Reactions
Anabolic reactions occur very shortly after you eat and convert food into carbohydrates, proteins, fats, and more. This process involves the breaking up and organization of smaller molecules that come from food into large ones. Once these new compounds are made, they are absorbed into the bloodstream and travel to cells that need energy.
Once these compounds reach cells, a catabolic reaction begins. This process involves them releasing energy. Catabolism is also called destructive metabolism. This energy is used to help our cells and, in turn, our body function at their optimal level.
When most people discuss metabolism, it is usually in reference to how fast their body can break down food and nutrients. This rate is called the basal metabolic rate (or BMR) and determines how fast food can be broken down into energy when the body is at rest. It also describes how much energy our body uses for basic functions.
Having a slower (or lower) rate of metabolism can lead to potential health problems down the road. But what determines your metabolism?
What Affects Metabolism?
So, now that we understand the fundamentals of metabolism, we can look at some of the factors that affect our metabolism. These include:
– Weight and diet
– Muscle mass
Once we understand how these affect our metabolism, we can then go into some tricks and tips that can help boost your metabolism.
Genetics and family history play a big part in determining your metabolism. Even in general, genetics play a major role in your health and wellness. A University of Cambridge study found that those who were thinner than others had a genetic advantage. Still, it is possible for those who don’t have genes on their side to boost their metabolism and maintain their weight. So, don’t give up on regulating your metabolism because of your family history!
Weight and Diet
These two factors can certainly affect your metabolism. But unlike genetics, you are capable of controlling these factors. This is because unhealthy foods can take longer to convert to energy and slow down the metabolic process. One study found those who dieted experienced a significant decline in body mass after only 6 weeks. Extra weight also means that you have more cells that need energy, another reason why maintaining weight is so important.
On the other hand, muscle has the ability to increase your metabolism. Doctors believe that for every pound of muscle you have, your body burns 6 more calories per day. Not only should you focus on gaining muscle, but you should also aim to replace fat with muscle. That means that your body will naturally be able to burn even more calories on a daily basis.
As we get older, our bodies are less capable of losing fat and gaining muscle. This is likely due to the fact that our metabolism slows as we get older. Obviously, there isn’t too much you can do about this (except if you find the fountain of youth), so it’s important to focus on boosting your metabolism especially as you grow older.
So, what are some good tips and tricks to boost your metabolism?
Tips and Hacks to Boost Your Metabolism
Now that we know what metabolism is and what affects it, you can learn some tricks on how to boost your metabolism. Some great ways include:
– Replace sugary drinks
– Exercise and weight training
– Eat healthier
– Get more sleep
– Drink coffee
Replace Sugary Drinks
Drinks with a lot of sugar, like Coca-Cola or energy drinks, can contain a lot of calories. Because the more calories you take in makes it harder for your body to burn them off, it’s a good idea to replace these drinks with water. Water is also capable of temporarily increasing your metabolism. Not only is water good for your metabolism, but it’s also great for your skin, energy, and overall health.
Tea is also a great alternative for these kinds of drinks, especially green tea and oolong tea. Research has indicated that these teas can increase metabolism by up to 4 or 5 percent. Regardless of what you replace it with, be sure to stop drinking as much of those sugary drinks!
Exercise and Weight Training
Because weight plays a role in your metabolic rate, you should commit to a consistent and effective exercise routine. Weight training in specific is good since muscle is more metabolically active than fat tissue, so you’ll naturally be able to burn more calories even when your body is at rest. Cardio is also good because it helps you burn fat and calories. One great tip is to increase the intensity of your workout for a short period then return to normal. This is because you’ll take in more oxygen and help burn more energy. For example, when running on a treadmill, increase your speed for 30 seconds then turn it down to the level it was at before.
This is a great way to boost your metabolism and improve your overall health and wellness. You should try to avoid fattening food as it has more calories and will be harder for your body to burn off. Instead, replace these foods with organic foods made up of fruits and veggies. Another good tip is to use coconut oil for cooking instead of cooking with fattening oils. One study found that coconut oil and similar foods were able to increase metabolism by 12 percent.
Believe it or not, but spicy foods are actually good for metabolism, too! This is due to the fact that capsaicin, a substance found in peppers, is able to help the body convert food into energy, although not at a significant rate. Regardless, incorporating spices into your diet can give your metabolism a little extra boost.
One last top about eating; try to eat smaller meals throughout the day. This will keep the metabolic processes going consistently to keep generating energy!
Get More Sleep
Sleep has been called the foundation of our health and wellness. That’s why it is really important to get around 8 hours of sleep every night. People who are sleep deprived are more at risk for obesity. This is likely due to the fact that the metabolic processes aren’t able to work as efficiently when your mind and body are tired. Those who don’t get enough sleep are also not able to have as much energy or focus than those who get a good night’s rest.
For many people, falling asleep can be a difficult task. Luckily at HealthyLine, we offer heated mats, bedding and pillows that can make sleep an easy and relaxing process. Our mats or chairs use far infrared heat and negative ions to calm the body and mind while easing you to rest. Some even have PEMF therapy mats to heal your body while you get some shuteye. So, if you are one of the many who experience sleeping problems, be sure to check out our mats, bedding and pillows!
This tip is probably something you would never think of, but coffee is able to boost your metabolism! In fact, the caffeine in coffee was found to “significantly” increase metabolism for 3 hours after ingestion. Just be sure to avoid drinking too much coffee as this can irritate your stomach and digestive system!
Final Thoughts About Metabolism
While metabolism technically refers to every biochemical reaction inside of your body, most people think of it in regard to their weight and diet. Figuring out how to boost your metabolism can be tricky business; hopefully this blog post has given you some tips and tricks on how to do this.
Metabolism plays a big role in your overall health and wellness, so be sure to enhance your metabolism with these great tips!