Metabolism is the process by which the body converts what one eats and drinks into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy the body needs to function. Even when a person is at rest, body needs energy for all its functionings, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.
The number of calories the body uses to carry out these basic functions is known as your basal metabolic rate , what we might call as metabolism. Several factors determine our individual basal metabolic rate:
Body size and composition:
The bodies of people who are larger or have more muscle burn more calories, even at rest.
Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
As person gets older, the amount of muscle tends to decrease and fat accounts for more of the weight, slowing down calorie burning.
Energy needs for the body's basic functions stay fairly consistent and aren't easily changed. The basal metabolic rate accounts for about 60 to 75 percent of the calories we burn every day.
In addition to our basal metabolic rate, two other factors determine how many calories our body burns each day:
Food processing (thermogenesis):
Digesting, absorbing, transporting and storing the food we consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, our body's energy requirement to process food stays relatively steady and isn't easily changed.
Physical activity and exercise such as playing , walking , running ,skipping and any other movement , account for the rest of the calories our body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories our body burns each day.
Boosting metabolism doesn¿t mean intense workouts or a super-strict diet.Boosting metabolism means more than just exercising. Everything has a role, from what we are eating to how much sleep we get.
The following are some of the simple ways to tune up the metabolism :
Commit to Working Out:
Brisk walking followed by a slower pace boosts metabolism.
A healthy metabolism requires regular movement, so don't sit for more than two hours without getting up.Stretch every hour, even if it's at your desk.Instead of taking the elevator and take the stairs.
For going close distances walk do not use your vehicle.
Start the day right and increase the metabolic rate by eating a balanced breakfast.By starting the day with a balance of carbohydrates and lean protein, we boost calorie-burning in three ways:
1) Our body burns calories through the digestion, absorption, and processing of food.
2) Eating breakfast can boost our energy level, which helps increase calories burned throughout the day.
3) Providing our body with healthy fuel after nighttime "fasting" keeps our body from using calorie-burning muscle for energy during physical activity.
The following are some of the breakfast tips:
-- Include protein-rich foods like eggs or nuts on the breakfast menu. Consuming protein is critical to jumpstarting our metabolism for the day and preventing overeating later on.
-- Avoid sugar-heavy cereals and pastries, which can spike and then dip the blood sugar levels, causing us to get hungry later in the morning.
Get Plenty of Sleep:
Sleep deprivation revs up appetite-stimulating hormones and leads to a sluggish metabolism. It also zaps energy,It is neccesary to get seven to eight hours of sleep.
Do Strength Training:
Exercise revs up metabolism and builds lean body mass (muscle). While all workouts can lower blood pressure, cholesterol, and stress levels, strength training jump-starts the metabolism.The more muscle a person has, the faster the metabolism.About 20-30 percent of the calories we burn are determined by the amount of muscle mass we have.
Relax with a hot cup of freshly brewed tea. Not only can it boost the metabolism, but it has heart-health benefits as well.Drinking tea may boost your metabolism and help keep you slim, according to a report in the Journal of Nutrition."Green tea is the only indulgence I know of that can boost your immunity, reduce your cardiovascular risk, and bump up your metabolism for zero calories," says Ann Kulze, M.D.
Heart-healthy bonus: One study at Boston University School of Medicine showed that flavonoids in black tea inhibit the formation of plaque in artery walls. Another study in Greece indicated that drinking green tea significantly increased artery dilation within 30 minutes.
Add Spice to the Meals:
Heat up the menu to boost the metabolism. Spicy foods have been shown to increase metabolism for hours after finishing a meal.Spices also boost the mood.
De-Stress Your Life:
Stress can elevate cardiovascular risk and decrease metabolism. Mark Hyman, M.D., says that under stress the body stores calories and conserves weight. Even without eating more or decreasing our exercise, stress can cause us to gain weight.Reducing the stress level can help keep the metabolism running its best.Stress level can be reduced by;
Performing ablution cleanses and relaxes and performing namaz is also a full body exercise. Breathing deeply,Zikrullah(Remembrance of Allah) is very important part of our life. Since oxygen is tranported to all parts of the body through blood performing zikrullah purifies human body of all impurities.
Drink Plenty of Water:
A 2003 study in The Journal of Clinical Endocrinology and Metabolism showed that drinking water can increase the rate at which people burn calories. According to the findings, after drinking 17 ounces of water (slightly less than the size of a purchased bottle of water), the subjects' metabolic rates briefly increased by 30 percent.
Drinking water and eating water-based foods also can make us feel full, preventing us from overeating at mealtime.
Eat Foods With Omega-3s:
Adding omega-3 fatty acids, a type of polyunsaturated fat, to the diet keeps heart healthy and a boosts metabolism.
"Omega-3 fats play a crucial role in fat-burning," Anne Kluze, M.D., says. Kulze recommends adding omega-3 rich foods as oily fish (think salmon or tuna), walnuts, dark leafy greens, or whole soy foods to the diet.
"Omega-3 fats are essential for your cells to run properly," says Mark Hyman, M.D. "They help balance your blood sugar and speed up your metabolism."
Not only do omega-3s help our metabolism, but omega-3s have been shown to:
Lower blood pressure,lower triglycerides, combat atherosclerosis,
reduce the prevalence of some dangerous arrhythmias
Heart-healthy bonus: Several clinical trials have shown omega-3 reduces the risk of heart attack by 19-45 percent.
Pick Good-For-You Carbs:
"White flour products, white rice, white potatoes, and sugar lead to rapid surges in blood glucose," Anne Kluze, M.D. says. These foods spike and then dip your blood sugar levels, which can make us feel hungry.
We can replace "bad" carbs with fruits, veggies, whole grains, and legumes. Other easy substitutions include choosing:
Sweet potatoes over starchy white potatoes.
Heart-health tip: "Bad" carbs can elevate our blood pressure and triglycerides and lower your HDL (good) cholesterol.
Eat Beans with Meals:
Beans are a cheap and convenient way to give a metabolism boost to our daily menu. "Beans have a lot of protein and fill you up," Anne Kulze, M.D., says. When we feel full on these low-calorie foods, we'll eat less later. Beans are also a good source of B vitamins, a nutrient that has been shown to be important in keeping our metabolism going.
Not only do beans provide a metabolism boost, they're heart-healthy as well. "Beans are loaded with soluble fiber, which lowers cholesterol, and they're filled with B vitamins, which are important for heart health," Kulze says.
Choose Healthy Cooking Oils and Fats:
Choose monounsaturated fats such as olive oil, avocados, nuts, and canola oil to keep your system running smoothly, Anne Kulze, M.D., says.
Avoid saturated fats or trans fats -- they tend to slow down your system. These not-so-good-for-you fats are found in foods such as fatty red meat, butter, whole dairy products, hydrogenated oils, and shortening. White meat such as fish and chicken contains good fats and should be part of our diet.
Everyone's metabolism works differently.But because metabolism is a natural process, our body generally balances it to meet our individual needs. That's why if we try so-called starvation diets, our body compensates by slowing down these bodily processes and conserving calories for survival.
Unfortunately, there is no miracle pill or food, that when taken by itself, will boost the metabolism of a person.