Skip to main content

Metabolism and Weight Loss


Do you know that your metabolism helps you to lose weight? According to the National Library of Medicine, metabolism refers to all the chemical and physical processes that use or convert energy. The word metabolism is also used to describe the basal metabolic rate (BMR), the number of calories you burn when you are at rest. So, if you have a high level of metabolism, you will burn more calories, which leads to weight loss.

Factors that Affect Your Metabolism

There are a variety of factors that affect your metabolism, like your genes, gender, age, and body weight.

  • Genetics: The genes that you inherit from your parents may play a role in regulating your metabolic rate. 
  • Gender: Males have faster metabolism as compared to females because they have larger bones, more muscle mass, and less fat. 
  • Age: As you get older, you lose muscle, which decreases your metabolic rate. 
  • Body weight: If you have a larger body and a significant body weight, you will have a higher metabolic rate. This is because a large body requires more energy to perform activities.
How to Boost Your Metabolism 

Here are the ways to increase your metabolic rate in order to attain a healthy weight:

Add Protein to Your Diet

Adding protein to your diet increases the process of thermogenesis, the burning of calories in your body, than carbohydrates or fats. According to the study published in PubMed Central, people who consumed a higher amount of protein burned more energy than those people who consumed less proportion of protein. Taking protein can also decrease the drop in metabolism that is linked with losing fat because protein helps prevent muscle loss.

Take Enough Calories

Some people think that they can lose weight by skipping their meals. In fact, it negatively affects your body's metabolism. Eating a few calories can slow down your metabolism so that your body can save energy. According to the current Dietary Guidelines for Americans, adult females who are 19 or above of age require 1,600 to 2,400 calories per day, depending on their physical activity, and males need 2,000 to 3,000 calories.

Do Resistance Training

Resistance training builds your muscles and can increase your metabolic rate while resting. If you have more muscle mass, your body will use food for energy more effectively. Strength training exercises involve squats, weight lifting, push-ups, HIIT, and much more. According to Healthline, High-intensity interval training (HIIT) can speed up your metabolism. This training will help you burn energy while resting, which helps you to burn fat and build muscles.

Maintain Your Sleep

According to the research published in PubMed Central, people who sleep less have a lower rate of metabolism. When you sleep less, your body reduces your metabolic rate to conserve energy, and as a result, you will gain weight. The need for sleep varies for every person. But, it is recommended by the Centers for Disease Control and Prevention (CDC) that adults aged 18 to 60 years should sleep for at least 7 hours per night.

Drink Enough Water

Water is necessary for an optimal rate of metabolism, and it also helps you to lose weight. It assists your body to burn fat. Staying hydrated is essential for the proper functioning of your body as well. A study was conducted in 2016 in which the researchers evaluated the metabolic rate of 13 people who consumed 250 or 500 ml of water. They found that fat oxidation was increased after 500 ml when the person was at rest. This resulted in the conclusion that drinking water may have an impact on metabolism.

Spice-up Your Meals

Chillis contain a compound called capsaicin, which can increase your metabolic rate, including the rate at which your body burns fat and consumes energy. A review from 2016 predicted that eating peppers would burn ten additional calories per meal. Alone, adding spices to your food may not have much impact, but combine it with other strategies to boost your metabolism.

Drink Gree Tea

Green tea extracts can promote fat metabolism in your body. Drinking green tea helps you to manage your weight and health. It converts the fats stored in your body into free fatty acids that can indirectly increase your fat burning when you combine it with exercise. According to The National Center for Complementary and Integrative Health, it is safe to drink 8 cups of green tea in a day.

The Well Factor 

A higher metabolic rate helps you to lose weight by burning calories. Even though some natural factors like age, genes, and gender affect your metabolism. There are a number of ways as well by which you can boost your rate of metabolism, such as taking care of your diet, doing exercises, and getting enough sleep. Try these methods to increase your metabolic rate!


Popular posts from this blog

10 Benefits of Including Avocados in Your Diet

The scientific name of the avocado tree is Persea americana Mill and it belongs to the family Lauraceae. Its fruit is botanically classified as a berry consisting of the seed and the pericarp. The pericarp has three parts; the outer layer (exocarp), the flesh part (mesocarp), and the very thin layer next to the seed coat (endocarp) (Seymour, 1993). This blog post is mainly about the nutritional value and benefits of Avocado. Nutritional value and composition of Avocado fruit This fruit is very rich in unsaturated fats and vitamins and its flesh has more energy value than meat of equal weight (Seymour, 1993). One can easily know the composition and nutritional value, of this fruit has, by looking at the table below (Dreher, 2013):   Value per 1 fruit, 1/2 fruit, 68 g 1 serving, 30 g Nutrient/phytochemical 100 g 136 g (NHANES eating occasion) (NLEA serving) Proximates  Water (g) 72.3 98.4 49.2 21.7  Energy (kcal) 167 227 114 50  Energy (kcal

The Best Fitness Apps - They Will Help You Lose Weight

  Now that you’ve decided to get fit and lose the extra weight you gained around Thanksgiving and Christmas...You can have a personal trainer from a fitness app of your choosing. Sometimes it’s difficult to go to the gym after work. So, whether you start in the early morning or late nights, you can get fit within a few months of dedication. There are several apps you can choose from, and they are serious with helping you drop the pounds. Home Workout - No Equipment In just a few minutes a day, you can build muscles and keep fitness at home without having to go to the gym. No equipment or coach needed, all exercises can be performed with just your body weight.The app has workouts for your abs, chest, legs, arms and butt as well as full body workouts. All the workouts are designed by experts. None of them need equipment, so there's no need to go to the gym. This app will have you in shape in just a few months. Workout For Women - Fit at Home You will enjoy workouts for women because

The Ketogenic Diet: Health Benefits

  The ketogenic diet, commonly known as the "keto diet," is a high-fat, low-carbohydrate eating plan that has taken the health and wellness world by storm. The diet has become increasingly popular in recent years due to its numerous health benefits, including significant weight loss.  So, what exactly is the keto diet and how does it work? The ketogenic diet is the consumption of minimal amounts of carbohydrates and an increase in fat intake, enabling the body to use fat as a source of energy. The goal of the keto diet is to get your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This is achieved by drastically reducing carbohydrate intake and increasing fat intake. When you limit your carbohydrate intake, your body is forced to turn to an alternative source of fuel, which is basically the stored fat. The Science Behind Keto Diet The human body normally runs on glucose, a type of sugar, for energy. However, when the body does not have en