Metabolism is the combination of enzymes and hormones in your body. They are responsible for turning food into fuel, but they also dictate how that fuel is used. This means that not everyone will burn the same amount of calories even though they are doing the same things. Someone else’s metabolism may be faster than yours, and this has to do with genetics and lifestyle. For example, people who sit a lot will have a slower metabolism than those who lead an active lifestyle.
They will burn more calories throughout the day without much effort. The good news is that you don’t have to blame your genes for a slow metabolism, because you can change things. There are foods, supplements, and activities that can help you achieve your goal. Of course, it is desirable to monitor your metabolism at all times, and we will reveal to you how to do this.
What is metabolism?
It’s your resting metabolic rate, and it counts all the calories you burn while in that state. Whether you’re sitting, lying down, or sleeping, calories are burned. They are used to perform all functions in the body such as absorption, blood circulation, etc. However, the higher the metabolism, the faster the body will burn calories. If you speed it up over time, you will be able to eat more than before, and the weight will remain the same. We have to mention that metabolism is influenced by numerous factors. The most important factors are age, gender and genetics. As you age, it slows down, and if you don’t take care of your eating habits and exercise, you’ll probably just gain more weight. With a higher body weight, the metabolism also slows down, because the body needs much more energy to perform basic functions.
How to improve your metabolism?
You cannot control some factors, such as genetics and age. However, there are factors that you can control. It all depends on your lifestyle. Think about your daily habits, morning and evening routines, activities and other obligations. Are you doing something wrong? If you notice that some things are simply out of your control, find a solution as soon as possible. Make a plan and write down which factors you can modify. There are more ways how to track your metabolism and you can learn more if you need help. Diet and training are two of the most important things to consider. Additionally, try to de-stress with healthy techniques like meditation or walking in nature.
It is advisable to train with weights regularly, because such training raises the metabolic rate by more than 10%. In order to really achieve these results, you need to take full advantage of resistance training. This means you will focus on the major skeletal muscle groups with the movements. Use your joints more, increase the number of sets and keep the rep range up to 20. When choosing an exercise, opt for a high-intensity one. Next, think about intervals. Food intake is an extremely important item. Eat enough proteins, because they stimulate growth and repair muscles. When you’re working on it, it’s equally important to eat frequently throughout the day. For example, spread your protein intake in equal amounts over several meals. Finally, stop dieting. They have a negative impact on your body, because the body starts saving energy. In such circumstances, the number of calories you burn during the day also decreases.
Do dietary supplements boost metabolism?
There are supplements that will help you achieve your goal faster. For example, consume green tea regularly. It contains caffeine and antioxidants that are proven to speed up metabolism. Do not forget to use spicy spices in the process of food preparation, because pepper, chili, paprika and others also stimulate the body. Some research shows that grapefruit is another food that helps you reach your goal. In addition, consider a key vitamin – vitamin B12. Just one teaspoon of cinnamon a day can help. Add the spice to your morning coffee or breakfast. Stinging nettle promotes better functioning of the liver, lowers the level of fat in the blood and facilitates the digestion of fatty foods. Kelp algae, rich in iodine, encourage better functioning of the nervous system and help preserve muscle strength and tone.
How do I calculate basal metabolic rate?
Each person has a different basal metabolic rate, which measures how many calories your body needs to function. The best way to check it is under laboratory conditions. Then you will get accurate data and a detailed report, but it is a process that requires a lot of time and effort. There is an easier way to measure your BMR. You need to know your weight in kilograms and height. Then, apply the well-known formula. If you want more accurate results, use the metabolic tracker. This is a really big thing in fitness tech lately.
What are calories and what is calorie counting?
You take in calories through drinks and food. They are the unit for energy that you get from their processing in the body. If you want to lose weight, you should burn more calories than you take in. This means you are in a caloric deficit. The opposite is a caloric surplus. Everything you eat during the day has a specific caloric and nutritional value. Therefore, choose your food carefully if you want to stay healthy all the time while achieving your goal. When calculating the number of calories your body needs, take into account gender, height, weight, age, physical activity and lifestyle.
So, tracking your metabolism has many benefits. In this way, you will have a better insight into your diet, and you will choose the best for you. Remember that the food we eat is not a final product but a complex composition of ingredients. Therefore, adopt healthy lifestyle habits and work on improving your body every day. Fortunately, there are smart devices that will monitor its condition every day. If you take advantage of them, you will get a lot more information with which to create a better exercise routine, diet, and so on.