Ways To "Speed up" metabolism
With a properly functioning metabolism, you aren't vulnerable to health and weight gain issues. You're able to utilize foods and calories to help build muscle and keep the body strong and healthy. With a poorly functioning metabolism, most likely you're overweight/obese and have poor eating and lifestyle habits.
Metabolism is the process by which your body converts what you eat and drink into energy. Calories in food and beverages are combined with oxygen to release the energy your body needs to function.
Metabolism can be affected by diet, exercise, health status, obesity, and age.
"Overall, having a healthy lifestyle that includes a nutritious diet and plenty of physical activity is the best way to support a healthy metabolism."
How To Improve Metabolism
Fuel your metabolism with fresh fruits and vegetables, lean protein, and healthy carbohydrates and fats. Strength train or do other weight-resistance type exercises to build muscles.
Exercising or working out builds muscle. Muscle mass helps with metabolism as it requires food intake or nutrients, so you're constantly providing your muscles with nutrients to stay active and strong and healthy!
"Muscle mass: It takes more energy (calories) to build and maintain muscle than fat."
Fruits and vegetables are healthy for us. Providing us with beneficial nutrients, vitamins, and minerals.
Your metabolism increases whenever you eat, digest, and store food, a process called the thermic effect of food. Protein has a higher thermic effect compared with fats and carbohydrates because it takes longer for your body to burn protein and absorb it.
A diet rich in protein and unprocessed foods help increase energy expenditure, which could help maintain a healthy body weight.
What Affects Metabolism
Typically, it is your activity level, muscle-to-fat ratio, hormone function, and diet/nutrition.
People whom are obese usually have a slow metabolism, resulting in developing stubborn fat, and many other health-related issues.
People whom neglect exercise and have either high body fat or no body fat with no muscle will experience a slow metabolism. You are malnourished.
A slow metabolism burns fewer calories, which means more get stored as fat in the body; that's why some people have difficulty losing weight by just cutting calories.
You need to exercise, to build muscle, and after that process, you're going to feed your body and muscles with the proper nutrients to keep the metabolism going; Your body will require constant attention, food, and exercise, and as you continue to regulate these aspects - you'll have a good performing metabolism.
Food, the types of food, and the quality of the food play a role in metabolism as well. Known as Thermogenesis. For instance, Protein requires more energy, and harder work to digest and utilize those nutrients.
Calculate Your Resting Metabolic Rate
When it comes to gaining weight or losing fat, you need to know how much energy your body needs in order to function, and how much it need when it comes to losing or gaining fat.
If you're eating a lot of calories, you may be in a calorie surplus - meaning you're gaining weight/fat.
If you're in a calorie deficit, you're burning fat because you're not providing your body with enough calories/food in order to sustain weight/fat.
Calculating your RMR - Resting metabolic rate or Basal metabolic rate - is important to understand when it comes to those aspects.
By knowing how many calories your body needs regardless of activity level, and diet; the RMR/BMR is the gold factor of how many calories your body needs in order to maintain this weight.
Here's a Calculator to calculate your BMR
Total Daily Energy Expenditure
TDEE, is also important to understand.
It's basically the same thing as BMR/RMR - Resting metabolic rate. But with TDEE - you include activity levels.
Basal metabolic rate -> Sedentary -> Light/moderate exercise -> Heavy exercise -> Athlete.status
When you include activity levels - it impacts your metabolism.
For example, an athlete will have a higher bmr/rmr and tdee than a person who aren't active or exercise. Because the athlete has more muscle mass and requires more calories/food. And thus will be important to know because this can help with bodybuilding, losing or gaining weight.
Examples:
So my Basal / Resting Metabolic rate is around: 1240~ calories.
My Total daily energy expenditure is around 1,940-2,100 Calories~.
When I'm resting, chilling, or relaxing - my body is requiring around 1,240 calories.
When I'm active - working out - bodybuilding at the gym - my body requires around 1,940-2,100~ calories.
For weight management
You find out your tdee - and subtract 200-500 calories and that'll (should) place you in a calorie deficit.
For weight gain; add around 200-400 calories to your tdee.
Other ways to help your Metabolism
