What is Metabolism and Why is it Essential in Weight Loss?
You have heard the word metabolism in your science class since your school days. But you haven’t seriously thought about it until you decided to lose some weight. This combination of biochemical processes in the body is responsible for converting food into energy. The methods included here are breathing, eating and digesting food. It also involves the delivery of essential nutrients to the cells, energy use by the cells, nerves, and muscles. And finally, through metabolism, waste products are eliminated from the body.
Metabolism and Weight Loss
When dieters start looking into metabolism for weight loss, they start seeing it beyond the usual biochemical processes. In weight loss, metabolism is the word that describes the rate at which the body burns calories like what happens when you take fat burners. At this rate, the body starts converting food into energy and uses this energy to perform daily functions. It is what most people refer to as the metabolic rate.
A person’s metabolic rate can vary depending on their daily activity, but the basal metabolic rate stays at a steady phase. When you say basal metabolic rate, it refers to the number of calories that are needed to fuel the body’s vital functions such as breathing and blood circulation. In essence, your basal metabolic rate is the most significant part of your overall metabolic rate.
Determining Your Metabolic Rate
Metabolic rate is first determined by calculating the basal metabolic rate or BMR. One of the most accurate ways to do this is by undergoing a test in a laboratory. However, there are also health clubs and gyms that offer metabolic testing. Likewise, you can also find a BMR calculator from different weight loss and health sites online.
Once you have your BMR determined, you can proceed to check your metabolic rate. The total metabolism or metabolic rate is the combination of basal metabolic rate and other variable processes such as eating, physical exercise, and other daily routines. Using a fitness tracker can help dieters in computing the number of these processes and the calories they burn each day. For instance, you may burn around 800 calories from exercising, and your basal metabolic rate is 1000, then your total metabolic rate is 1900 calories per day.
Is Your Metabolism Slow?
Everyone has a different metabolic rate. You may wonder why some people have a fast metabolism, and others have a slower metabolism. Many factors affect a person’s metabolic rate. Here are the things that affect your metabolism:
- Age – Metabolism slows down as a person grows older
- Gender – Males generally have higher metabolism rate compared with women
- Body Temperature – Metabolism rate increase when a person is exposed to extreme temperatures.
- Body Size – Bigger bodies need to burn more calories
- Stimulant or Caffeine – the body’s metabolic rate may increase when a person takes stimulants like Caffeine
- Hormonal Changes – depending on the activity of your thyroid, the body’s metabolism rate may increase or decrease with the hormone production level.
- Pregnancy in Women – pregnant women have a faster metabolism than those who are not
- Food Consumption – contrary to what others think about weight loss, the body’s metabolic rate slow down when you don’t consume enough food
- Body Composition – bodies with leaner muscle mass uses more calories than fat, even when the body is at rest.
- Activity Level – the body burns more calories when you move more through exercise and other daily movements like walking.
Can I Increase My Metabolism For Weight Loss?
Many things can be changed to increase your metabolism, and there are also some things that you can no longer change. For instance, gender and age are non-variables in metabolic rate. On the other hand, these things can be adjusted to boost your metabolism and support your weight loss journey.
Exercise and physical activity burn more calories. Easy workouts can increase metabolism, and harder workouts can help you burn more calories for weight loss.
If you do not have extra time for exercise, try to move more during the day. Increasing your regular movement is one of the best ways to boost your metabolism and help you burn calories. Daily actions include housework like cleaning, gardening, climbing the stairs and walking. The harder your body works, the more calories you burn.
Improving your body’s composition and building more muscles will help you burn more calories. When hitting the gym, go for strength training workouts to build muscles and burn calories even when at rest.
Consume the right amount of calories
Eating too many calories can lead to weight gain, but having too little will also lead to a slower metabolism. Thus, always make sure that you are consuming the right amount of calories for a healthy and active metabolism.
A person’s metabolism changes slightly from day to day. But if you will learn how to handle it and maintain a healthy metabolism, it will help you lose weight sooner and easier.
Tips for Boosting Your Metabolic Rate
There are various ways to help you boost your metabolism and support your weight loss journey. However, some methods work more effectively than others. For instance, there are metabolism diets that may lead to weight gain instead of helping you lose weight. So, if this is the case, how will you know if the strategies you are following will boost your metabolism and help you slim down? The best way to start is to learn the things that you should not do when you are on a weight loss journey.
Knowing Your Diet Numbers
Once you set your heart and mind to follow a diet and lose weight, you become more aware of your unique numbers. Your diet numbers are not the same with other dieters. You have an individual schedule and good history. Thus, if you intend to boost your body’s metabolism, you have to rely on your this unique numbers.
The most important figures that you have to keep in mind is the number of calories that you usually need to keep your current weight. You can use an online calculator to get this number and your estimated caloric needs. Likewise, there are several methods that you can try for you to get a better estimate. However, the best way to figure out your caloric needs is to come up with a food journal of the things you eat for a week. This method may be time-consuming, but it will take your unique schedule and lifestyle into account. Therefore, it is the best way to get your unique numbers for metabolism-boosting results.
By tracking your food intake, you can use a notebook or a mobile app to record the food you eat. During your week of recording, avoid any abrupt changes. Take note of your calorie intake. Once you have the data to start with, you can begin planning your next steps towards your weight loss journey.
Increase Your Daily Movements
After getting the numbers about your calorie intake each day, you have to work on boosting your metabolic rate. You will not increase your metabolism by consuming more than what you are already eating. Likewise, your metabolism will not be raised when you sip on special teas or energy drinks. You can increase your metabolism by increasing your daily movement and exercise.
The key here is to start gradually. First, you can add more non-exercise movements in your daily routine. Go for more walks, take the stairs, and carry your groceries. You can also start adding some light exercise sessions. Likewise, you may utilize activity trackers to increase your step count and monitor the total calories you burned in a day.
After a couple of weeks, your body will be well-adjusted to your new and active lifestyle. It is time for you to start adding workouts to boost your metabolism. If you do not have any health problems, you are fit to do vigorous exercises a couple of times per week. You can slowly add another one or two workouts and up to three types of strength training to increase metabolism by building more muscle mass.
Learn to Reward Without Food
With your increased daily movement and exercise, your cravings for food may likewise increase. It is normal. However, the last part of your metabolism program should be learning to manage your hunger and your food intake.
Consider your current daily calorie intake from the first step. Make sure that you are not consuming more calories now that your regular metabolism has also increased. More so, you should start replacing your starchy white food with small amounts of whole grains will provide more fiber and make you feel fuller. Also, make sure to get more proteins to help you build muscles and get more nutrition from vegetables and fruits. It is also best to avoid empty calorie foods like soda, candy, and chips. These changes will provide you with a well-balanced meal that will boost your metabolism without increasing your calorie consumption.
Lastly, you should learn to reward your small successes without food. Although you may be tempted to check out delicious meals after a busy day or a workout, learn to comfort your body in some other ways. Go for a walk, relax in a spa, or watch a movie.
With these simple, yet smart methods, you can effectively boost your metabolism and support your weight loss journey. Among various ways of slimming down, being more aware of your calorie consumption and knowing how to boost your metabolism is the most effective means to your weight loss success.
Burniva contains Green Tea Extract, Citrus Aurantium (Synephrine) and Caffeine Anhydrous, formulated in the right dosage and ratio to provide a powerful and effective synergistic effect. This formula is backed by scientific research and has been proven to enhance fat burning, reduce appetite and boost mental and physical energy. When taken before workouts Burniva will help you perform more intense and longer workouts. Burniva proven formula, combined with an adequate meal plan, can help you reach your weight loss goals faster.
As a dietary supplement, take 1 tablet in the morning and 1 tablet in mid-afternoon with 250ml of water.
Burniva is not a medical product and should not replace a well balanced diet and healthy lifestyle. Not for use by individuals under 18 years of age. Do not use if pregnant or nursing. Consult a physician or licensed qualified health care professional before using this product if you have a family history of heart disease, thyroid disease, diabetes, high blood pressure, depression or other psychiatric conditions, glaucoma, difficulty in urinating, prostate enlargement and seizure disorder. Discontinue use or consult a doctor if adverse reactions occur.
Caution This product contains caffeine and should not be used by those willing to eliminate caffeine from their diet. Keep out of reach of children. Store in a cool, dry place away from moisture and direct sunlight.