Let’s go over some basic truths about metabolism and then get to some good ways we might help you at the end of this article. Always make sure you know and apply the basics first. You likely know most of this information but you might pick up something. I hope it might remind you to keep trying!
Metabolism is a term we all hear when we talk about why someone is heavy or thin. We meet people that can eat like a horse and never gain a pound and those that walk down the snack aisle in the supermarket and weigh more at the far end. It appears there are those that can eat anything and be fit and healthy and then there are the rest of us.
By definition Metabolism is “The chemical processes that occur in a living organism in order to maintain life.” In practice it is how your body converts what you eat and drink into energy. Metabolism includes what your body does with the energy or calories you do not burn or need.
Even when you are at rest your body is using energy for breathing, circulating blood, growing cells, maintaining temperature etc. This is called your basal metabolic rate.
Many factors influence an individual's basal metabolism including body size and composition. Muscular people continuously burn more calories. Men generally have larger muscle structure than women and so burn more calories at rest or in motion. Age is a factor and as you slow down and do less your muscles decrease as does your calorie requirements.
Hormones are a major factor in metabolism especially thyroid, cortisol and sex hormones.
Research shows that low-thyroid effects one in five women and one in 10 men. Many of these people are undiagnosed and may require testing and a doctors prescription. A common cause of hypothyroidism is gluten intolerance. Other factors could include exposures to pesticides and heavy metals. Cleanses and detox actions can help with this. Shop BodyHealth for specific products. Make sure you get tested for hormone levels as you age and follow the advice of your health practitioners on what supplements may solve the issue.
Scientifically ingesting specific types of food affect your metabolic rate. This is called the thermic effect of food or TEF. It is caused by the calories required to digest, absorb and process the nutrients in your meal. Studies show that eating protein will increase metabolism by 15-30% while carbs only raise it by 5-10% and fat only 0-3%. Much of the population is very protein deficient. Living on mostly carbohydrates and fats is terrible for how much energy is used in the metabolic process of digestion. Also, a recent study showed that people who ingested at least 30% of their daily intake of calories in protein chose to consume an average of 441 calories less per day. Protein maintains muscle mass which helps keep metabolism up. Of course, we have PerfectAmino Power Meal at BodyHealth that provides all eight amino acids that are equivalent to 47 grams of protein from whey, soy, or nuts in one serving. It replaces a meal with only 180 calories. This will help you win the protein/low-calorie war.
Drinking cold water can speed up your metabolism. By drinking 16 ounces of water the resting metabolic rate goes up 10-30% for an hour. The calorie burning effect is slightly increased due to your body needing to heat up the cold water to process it. The fact is if you drink water half an hour before you eat you will also consume less food and allows your lower calorie intake to get weight results. A study showed that those that drank 16 ounces of water just a bit before their meal lost 44% more weight than those that did not.
We all know that the body needs to burn as many calories as you put in it. The perfect ratio is one to one if you are already at a healthy weight. There is no way around the fact that if you weigh more than you want to you have to take in less than you put out in the way of calories.
If you are in good enough health to do it High-intensity interval training is most effective at getting the body into a high metabolic rate. HIIT is basically short bursts of intense exercise alternated with low-intensity recovery periods. Examples are treadmill sprint and walk alternates or on a cycle, go as fast as possible with resistance then slow and easy until you can go again.
It is arguably the most efficient form of exercise. If you have a limited time HIIT will get your heart rate up and keep it up. The muscles create a huge demand under intense effort and this is what spikes your metabolic rate.
Hours after you exercise the metabolic rate is higher. Getting the heart rate up and intensely using some major muscle groups are going to do more for speeding metabolism than anything else. However if like me, you work in an office and sit on your behind for 8 hours a day you better get up and jump up and down a few times a day. The fact is if you have a desk that can convert to standing and you stand for one half of the day you will burn an extra 174 calories. Hmm, may need to insist I get one of those.
Teas and coffee can kick up the metabolism for a while. Learn to like it without dumping cream in it unless you are on KETO. There is no justification for a White Chocolate Mocha Venti Breve with 620 calories from Starbucks. Ever… just saying.
None of this is earth-shattering news. All of these things are stuff we all know. Reminding ourselves of the basics can lead us to remind ourselves of the decisions to make good habits.
It’s the new year and the resolutions may already need to be remembered. If weight loss is your goal there is one more secret weapon, Thermogenic supplements. BodyHealth has the Healthy-Thin product that can help you speed up your metabolic rate, properly handle blood sugar levels and reduce appetite. Order them directly from our website. They work amazingly well and the reviews show it. They can be that extra weapon that will help you win the battle of the bulge.
Only your decisions about exercise and food choices will get you to your goals, we are just here to help you where we can.
Good luck with your metabolic goals!
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So, we’re going to dig into a big one: macros – aka macronutrients.
Now you’ve probably heard about macronutrients, especially in relation to a paleo or ketogenic diet.
So, what’s the big deal? What’s actually important? What’s fluff? And what’s worth paying attention to?