Metabolism is the rate at which calories in the body are burnt and has a direct bearing on how rapidly you gain or lose weight. A person's metabolic rate indicates the number of calories the person is burning. Factors such as age, gender, heredity, physique, level of activity, diet and nutrition and the general health of a person affect the metabolic rate. When you reach your mid-twenties, the body metabolism rate comes down by 5% and from then on for every decade you complete there is a similar level of drop in metabolism. Women who hit their 40s notice a considerable slowdown in the metabolic rate.
Rev up your metabolism
Graze often: Instead of eating three heavy meals a day, eat 5-6 small portions of meal per day. This will provide energy throughout the day and will also help burn calories instead of storing them up.
Skip but not your meals: Skipping meals reduces the total caloric intake thus reducing the metabolism level in the body. When calorie intake is less than 1000 calories/day, the body automatically enters starvation mode and then makes up for the low calories thereby drastically bringing down the metabolic rate. In this condition, the body burns the lean muscle and retains the fat.
Balance is the key: Eating a balanced diet is equally important as eating regularly. Ensure your diet constitutes enough proteins, carbohydrates and everything that a balanced meal requires thus taking good care of your body. Choose natural foods and shun processed food.
Include lots of protein and fiber: Less protein in the diet reduces the muscles in the body. Recommended level is at least one and a half gram of protein per pound of body weight. Sufficient protein helps build muscle mass. Sufficient fiber intake helps maintain insulin levels thereby improving metabolism and energy levels in the body. Consume ample green leafy vegetables, whole grains, wheat breads, fruits and a variety of beans.
Workout regularly: Stored fat can be replaced with muscle mass as you exercise regularly. Muscle tissues will help boost metabolism in the body as muscles burn up 90% more calories than fat, thus extra muscles help burn extra calories. Effective muscle mass can be built by lifting weights, resistance exercises and regular walks.
Sleep it out: Good sleep helps in keeping you beautiful and active. Reduced sleep leads to glucose intolerance thereby reducing body metabolism. Lack of sleep reduces body energy level as well leaves you feeling tired throughout the day.
Bring on the Spice: Consuming spicy meals helps boost metabolism in the body. Chilies are said to increase metabolism by 50% and this is retained up to three hours after consumption of the meal.
Water helps: Water helps wash out the toxins off the body and helps the kidney function well and allows the liver to metabolize fat stores.
Factors affecting metabolic rate?
Metabolic rate of the body is calculated as: Basic metabolic rate (BMR), Energy used during physical activity and Thermic effect of food.
Age: With age, the metabolic rate of the body slows down due to loss in muscle tissue, hormonal and neurological changes in the body.
Gender: Men have better metabolism rates when compared to women because of their reduced body fat and better muscle structure.
Body surface area: Having a large body surface area means better metabolic rate. Tall and thin persons have better metabolic rate when compared to shorter and stout adults.
Muscle tissue: The amount of lean muscle tissue in the body determines the metabolic level in the body. More lean muscles contribute to a better rate of metabolism in the body.
Hormonal and nervous disorders: Hormonal and nervous disorders can lead to low metabolic rate in the body. Glands that malfunction due to hormonal disorders too can affect the body metabolic rate.
Drugs: Few types of drugs and substances such as nicotine and caffeine affect the metabolic rate.
Steer clear of sugar
Cutting back on sugars and fats leads to a healthier eating plan. The result in a slimmer, fitter and healthier You! Foods today are largely pre-packaged and chemically created. Eating foods that are high in sugar and fat gives your body a pleasurable high but it is short-lived. The sugar places a strain on the regulatory system as it is quickly absorbed into the bloodstream.
Switch to healthier options. A Cream Bun will give you a quick energy boost but complex Carbs or fruits are likely to give you more sustained glucose release into your bloodstream. It is not practical to eat perfectly all the time - but remember to make smarter choices.
Use yogurt, soy milk, almond milk for a smoothie base. Use a banana and any other fresh fruit with it. You can flavor it with ground almonds, coconut milk powder or honey. Other healthier sweet options are Fruit leather or dried fruit bars, baked apples or stewed fruit with cinnamon and nutmeg. You can serve them with low-fat yogurt.
Kick start your low metabolic rate
Lower metabolic rate leads to low energy levels of the body and will keep you tired throughout the day. Follow these simple steps to overcome low metabolic rate of the body: