A Quick Guide To Metabolism
Metabolism is an often-discussed, mostly misunderstood bodily phenomenon. But knowing what metabolism type you are could be a beginning. In this article we clarify all your doubts around metabolism. We tell you about the whole metabolism process, the types of metabolism, and share tips on how to increase metabolism.Is your metabolism sluggish, or do you have it to thank for your lean frame despite consuming a fair amount of food? One person’s slimming potion could well be another’s nemesis. Here’s how you can best understand your metabolism, and eat accordingly to stay fit.
What is metabolism?
Quite simply put, metabolism refers to the pace at which your body burns calories in order to keep your organs functioning smoothly. Metabolism is also the process which ensures that day-to-day functions such as breathing, digestion, fat production, and carbohydrate-manufacturing are performed properly.
Whether or not you decide to be physically active, your metabolism remains at work, silent and steady.
Here is how you can calculate your metabolic rate:
Metabolic Rate = Basal Metabolic Rate + Rate of Energy Use for Activity + Rate of Heat Energy Produced by the body for processing food through the digestive system.
What affects metabolism?
You might have often heard people saying, “I am putting on weight, my metabolism must be slowing down”. Actually, metabolism is just one of the factors responsible for weight gain. If you want to keep your metabolism firing away:
- Eat regularly, as gaps between meals slow down your metabolism.
- Try and maintain your muscle mass.
- If you choose healthy foods, your metabolism is likely to work well, as opposed to someone who subsists on junk.
- Genetics also play a role in whether your metabolism is high or low.
Factors that can influence a low metabolism are:
Lack of sleepIt’s also been observed that sleeping less than 7 hours a day can change the way your body processes sugar and disrupt your appetite-regulating hormones. A study published in NCBI shows, sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism.
2. Ageing issues
Age is another factor that could cause your metabolism rates to drop, but you should not use it as an excuse for your unhealthy weight. Maintaining a healthy lifestyle could keep your metabolic rate in check in spite of your age. 4. Lack of exercise
Working out helps your body burn calories. When you don’t exercise, fat can accumulate in your body and the body's ability to burn calories can get affected.
3. Medical complications
Apart from these causes of low metabolism, there could be underlying medical reasons conditions that could cause your metabolism to slow down.
Hormone production is part of metabolism, so a low metabolism can result in hormonal effects such as fatigue or low energy, depression, weight gain, or skin problems, along with irregular periods and reproductive issues. Heat and fat production are also a part of metabolism; therefore, a low metabolism can also result in lower body temperature and difficulty in losing fat.
Know your metabolism type
Much like you have a distinct blood type, your metabolism falls into 1 of 3 categories – type A, B, or C. How do you determine which type you are? A quick visit to a nutritionist or even a simple online test (if answered accurately) can help determine your metabolism type. Once you know which category you fall under, you can eat accordingly, so as to maximise its efficiency.
Here are the three types of metabolism:
Experts say that people with type A metabolism tend to be more anxious than others, and are drawn towards fatty foods that are salty, like potato crisps. They are more likely to burn proteins and fats easily, so their diet should be high in protein (eggs, dairy, lean meats, etc.) and they should try and minimise carbohydrates in their diet.
Those with a type B metabolism are typically drawn to sweets, generally have a low appetite, and find it difficult to shed those kilos. Try and up the carbohydrate intake in your diet through the inclusion of whole grains, brown rice, and plenty of fruits and vegetables.
If you don’t fall into the first 2 categories, chances are your metabolism type is C. What this means is that you have a combination metabolism that is neither averse to sugars nor to fats. People with this type of metabolism should have a balanced diet rich in proteins, fats, and carbohydrates in equal quantities.
Here are foods that could help you boost your metabolism
Research also suggests that eating right can impact metabolism in a big way. High levels of omega-3 fatty acids, found in fatty fish such as salmon can help you to build muscle. The more muscle you have, the more calories you will burn. Similarly, if your body lacks calcium, it will increasingly store fat and calories. Other foods like hot peppers, green tea, and even coffee in small doses can boost your inert metabolism.
Looking for more ways to regulate your metabolic rate? Try these tips to boost metabolism naturally.