Raising Your Metabolism - Secret To The Metabolism
Admit it. You've blamed weight issues on your metabolism. You can't lose weight because you have a slow metabolism. That skinny person you know eats whatever she wants because she has a fast metabolism. But do any of us really know what it means?
Metabolism is a scientific term for all of the catabolic (breaking down) and anabolic (building up) reactions that occur in the human body. Or, in simpler terms, it's the series of chemical reactions in your body that convert food into energy.
Part of the confusion over what metabolism is comes from the distinction between your overall metabolism and your basal metabolic rate, or BMR. Also known as the resting metabolic rate, the BMR is how many calories the body burns at rest. Your BMR will tell you how many calories you need to eat to keep your heart pumping and your brain and body functioning.
BMR usually accounts for about half of your calories you burn during the day. So what about the other half? That's part of your overall metabolism. It's the energy you expend doing physical activity, which includes everything from walking up the stairs to working out at the gym.
It's a pretty simple equation that runs your metabolism. The calories you take in from food must be equal to the calories you expend to maintain a stable weight. If there's an imbalance in calories in and calories out, then you store those excess calories, primarily as fat.
What's your metabolism?
How can you get a handle on your metabolism? First of all, metabolism is unique to every person. There are, however, a number of factors that will influence your metabolism, making you either more or less efficient at burning the calories you take in. Those factors include:
Age: Kids tend to have higher metabolic rates than adults, because of growth hormones. That's usually why you find you can't eat the way you could as a kid. What's worse, as we age, our metabolism tends to slow down even more - approximately two percent per decade.
Gender: Wonder why your boyfriend can always seem to eat more than you without packing on the pounds? Well, it's because metabolism is one area where women get the short end of the stick. Men tend to have higher metabolic rates thanks to testosterone.
Body composition: Having a higher percentage of muscle than body fat also determines a person's metabolism. Muscle burns more calories even while at rest, so people with a higher muscle mass will have a higher metabolism.
Given that all those things will influence your metabolism, how can you find out your own metabolic rate? An easy way to find out is just by knowing how many calories it would take to maintain a stable body weight. Keep a food journal for two weeks detailing everything you eat and drink in that time period. Total up the amount of calories you eat every day, and, if you maintain a stable weight, that's roughly how many calories your metabolism burns in a day.
Making the change
The good news is that you're not stuck with your metabolism: it is possible to change your metabolic rate. While you can't change factors like your age, your gender or your BMR, you can alter your lifestyle to boost your metabolism. It's as simple as two key things: exercise and diet.
First and foremost, you need to do some resistance, strength or weight training. Lean muscle increases your metabolism and helps you burn more fat even while you're sleeping. Also, don't forget the cardio. By increasing your heart rate and getting your muscles spending energy, you will burn calories during the activity, as well as post-exercise.
Diet, too, is a critical factor in boosting your metabolism. Try eating small meals throughout the day to boost your metabolism. If you eat five to six meals at approximately 250 calories each, you'll increase your metabolism. You'll also stabilize your blood sugar and avoid binge eating. Choose a variety of foods for each meal, including whole grains, fruits, veggies and proteins, to keep your engine running smoothly all day.
But while exercise and diet are positive ways you can change your metabolism, don't forget to avoid those things that can negatively affect your metabolic rate. Most importantly, never, ever, try to starve yourself in an effort to lose weight. Sure, it sounds like a logical idea: if, to lose weight, you have to burn more calories than you take in, you should lose weight even faster if you take in no calories. But that isn't what happens. You end up putting your body in an energy deficit, and your body's survival instinct kicks in and slows down your metabolism so you won't burn up any of its precious fat stores.
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The process of metabolism is important and converts food into energy or fuel. Then the body uses these for day to day activities. It also involves the process of storage of fat, which is later converted to energy.So what is the secret to the metabolism and raising your metabolism? There are basically two kinds of people. One is people who have a fast metabolism. These people have no problem in burning calories and store less fat. On the other hand there are people who have a slow metabolism. These people have a problem burning calories and store more fat than is necessary. For people who have a slow metabolism, raising your metabolism is important for weight loss. There are some who have been diagnosed with metabolic disorders and aging comes into play when we are raising your metabolism.Factors for Raising Your MetabolismIn raising your metabolism correctly and effectively, you must understand the body's metabolic needs and how many calories it uses. The metabolic needs are the amount of energy required for the body to function daily.
Calories on the other hand, are the amount of calories burned during these bodily functions, such as moving, running thinking and more.Raising your metabolism or increasing your metabolism has a lot to do with your metabolic rate. How well does your body do at performing your normal metabolic tasks. When increasing metabolism, you need to determine your "resting or basal metabolic rate." This will vary from one person to the next. This metabolic rate is the amount of calories you burn that your body needs to keep tissues and organs working properly. A good rule is the bigger you are the more calories you need to perform these processes.Raising your metabolism is not that easy. There are different factors that determine a person's metabolic rate, so you have to use different approaches to increase your metabolism.Genes have an important part in this equation. Some people are born with fast metabolisms and other have a slow metabolism. Age is another factor when trying to figure out how to speed up metabolism.
As people get older the amount of calories needed decreases.Another factor to raising your metabolism is what are your physical activity and your muscle development. An effective way in raising your metabolism is exercise. This will promote your body to metabolize faster. This faster metabolism even occurs after you have completed the exercise. People who have good muscle development will increase their metabolism faster than people who don't'. The reason for this is more muscles burn more calories effectively.Nutrition is another great way of speeding up your metabolism. This involves the proper supply of different nutrients, regular exercise and possibly a lifestyle change.Raising your metabolism works like this. Lose some weight, you will want to treat metabolic disorders. Try to stop the signs of aging by keeping your metabolism at normal levels.