Your metabolism is the chemical engine that keeps you alive. The speed at which he works varies from person to person. Those with a slow metabolism tend to have more energy (in the form of calories) left, which then turns out to be fat and stored.
However, people with a fast metabolism burn more calories and are less prone to accumulating a large amount of fat. These people can also lose weight faster. This article gives an overview of why some people have a fast metabolism and how you can stimulate your own metabolism to burn more calories with Forskolin one of the Best Supplements to help boost metabolism.
What is metabolism?
Metabolism is a term that encompasses and denotes the entire chemical processes of your body. The faster your metabolism is, the more calories (for energy) your body needs. This is also the reason that some people can eat a lot more without gaining weight while others are already far less needed to accumulate fat. The “rate of metabolism” is usually called metabolic rate or metabolism rate. It’s the number of calories you burn for a certain amount of time. Also known simply as calorie consumption. We want to increase this calorie consumption by stimulating our metabolism.
The metabolic rate can be divided into several categories:
- Basal Metabolic Rate (BMR): This is your metabolic rate when you are sleeping or resting. It’s the minimum amount of energy needed to sustain your body heat, breathing, heart function, and brain function.
- The metabolic rate at rest (RMR – resting metabolic rate): In this is equivalent to the basal metabolic rate. It’s the minimum amount of calories to keep you alive and maintain the body’s functions while you’re resting. On average, this is 50-70% of total calorie consumption.
- The thermal effect of food (TEF): This is the energy needed to metabolize the food. So the number of calories burned while your body digests and processes food. The increase in metabolic rate after meals is usually around 10% of total energy expenditure.
- The Thermal Effect of Exercise (TEE): This is the number of calories you need and burn during exercise or exercise during conscious exercise.
- Non-exercise activity thermogenesis (NEAT): This is the number of calories burned for all unconscious movements and non-exercise activities. This includes things like fidgeting, changing position, standing and walking.
Metabolism rate or metabolic rate is also known as calorie consumption. It’s the number of calories burned by the body in a given amount of time. There are some methods to boost your metabolism. We will discuss these in detail in this article.
Which factors influence the metabolic rate?
To name a few, here is a list of things that affect your metabolism:
- Age: The older you get, the slower your metabolic rate will be. This is sometimes a reason why people tend to accumulate more weight as they get older.
- Muscle mass: The more muscle you have, the more calories you burn.
- Body size: The bigger you are, the more calories you burn.
- Ambient temperature: While your body is exposed to the cold, it must burn calories to prevent a fall in body temperature.
- Body activity: Any physical activity needs calories. The more active you are, the more calories you will burn. Accordingly, your metabolism will accelerate.
- Hormone Disorders: Cushing’s syndrome (an excessive concentration of cortisol in the blood) and hypothyroidism slow down the metabolic rate and increase the risk of gaining weight.
Several factors affect the metabolic rate or the number of calories burned. These include age, muscle size, height and physical activity.
Are some people born with a fast metabolism?
The metabolic rate varies from person to person, even among newborns. This means that some people are born with a faster metabolism than others. Although genetics can contribute to these differences, scientists are uncertain about the extent to which they affect metabolic rate, weight gain, and obesity. Interestingly, most studies show that at rest, obese people have higher total sales and a higher metabolic rate than normal-weight people.
Researchers have found that this is because obese people have a greater percentage of muscle helping to carry the extra weight. However, studies indicate that obese people have a higher metabolic rate, no matter how high their percentage of muscle mass is.
On the other hand, there are other studies showing that, on average, formerly obese people have a 3-8% slower metabolic rate than others who have never been obese. One thing is clear – not all are the same in terms of metabolic rate. Most of these deviations are due to people’s age as well as their environment and behavior. However, the role of genetics in these individual differences must be further studied.
The metabolic rate varies from person to person, even among newborns. However, it is unclear how much of this deviation is due to genetics.
The metabolic adaptation when losing weight
Metabolic adaptation, or adaptive thermogenesis or starvation mode, may also play an important role in obesity. The “starvation mode” is the body’s reaction to a calorie deficiency. If your body does not get enough food, it tries to compensate for it by reducing the metabolic rate and the number of calories it burns.
The area where metabolic rate is reduced during calorie reduction and weight loss also varies from person to person.
This weakening of the metabolism is more pronounced in some people than in others. Especially for those who are overweight. The stronger the slowdown, the harder it is to lose weight through fasting or dieting. I’ll give you a few tips on how you can stimulate your metabolism and burn more calories.
The hunger metabolism is probably partly affected by genetics, but also a previous attempt to lose weight or physical fitness may play a role.
The metabolic adjustment or “starvation mode” means a slowing down of the metabolic rate, during a calorie-restricted diet or fasting. It varies among people and tends to be more pronounced in overweight people.
So you increase your metabolism to lose weight
Weight loss is not just about eating fewer calories. Effective weight loss programs also include strategies to speed up your metabolism and burn more fat. Fortunately, there are several ways you can do this. In the following part of the article, you will find eight simple ways to stimulate your metabolism.
Any physical exercise burns calories. The more active you are, the better your metabolism can be stimulated, and your metabolic rate is correspondingly higher. Even the simplest activities, such as getting up regularly, walking around or doing household chores, make a significant difference in the long term. To accelerate the metabolism is theoretically also known as what you have already known as NEAT (the sport-independent calorie burning). In significantly overweight individuals, NEAT can provide a significant portion of daily calorie expenditure. This is due to the extra weight they carry around.
There are different ways you can boost your NEAT and metabolism. If you spend a lot of your time sitting, here are a few strategies:
- Get up regularly and walk around
- Take the stairs whenever you can
- Do household chores
- Fidgeting, like rocking your leg or tapping your fingers
- Chew calorie-free chewing gum
- Use a standing desk
If you have an office job, you can stimulate your metabolism by using a standing desk. Standing will increase the number of calories you burn by 16%. Another study showed that you burn an extra 174 calories on an afternoon you sit upright instead of sitting. Even seemingly insignificant movements – like typing on a computer – can stimulate your metabolism. Unlike idleness, it is 8% faster. A study showed that people who sat motionless for 20 minutes increased their calorie consumption by 4% for a short time, compared to those who lay motionless. In contrast, fidgeting while sitting increased calorie consumption by as much as 54%. Exercising regularly is recommended for anyone who wants to lose weight or improve their health. Even light activities such as running around, working in the home or fidgeting can give you an edge in the long run.
The more you move your body, the better your metabolic rate will be. If you have an office job, you can boost your metabolism by running around regularly, chewing gum, or use a standing desk.
2. Do High-Intensity Interval Training (HIIT)
One of the most effective forms of exercise is high-intensity workouts, also known as high-intensity interval training (HIIT). HIIT is a training that includes fast and intense periods of exercises such as sprints or quick push-ups. Perfect to boost your metabolism. This will allow you to stimulate your metabolism even after you have finished your workout – an effect called “afterburn effect.”
High-Intensity Interval Training (HIIT) is one of the best and most effective ways to speed up your metabolism and burn more calories.
3rd strength training
Another way to speed up your metabolism is strength training. As a supplement to the immediate effect of the training itself, the strength training promotes the development of muscle mass.
The amount of muscle you have is directly related to your metabolic rate. Unlike fat, muscle mass increases calories that burn during the rest period significantly. One study found that eleven-minute weight training, three times a week, after one year, caused an average 7.4% increase in resting metabolic rate. Transmitted to the calories burned during the day, this adds up to 125 calories burned.
Higher age is usually associated with loss of muscle and/or muscle mass and a decrease in metabolic rate, but regular strength training can help partially counteract this undesirable effect. Likewise, a low-calorie diet designed for weight loss often results in the loss of muscle mass and the reduction in metabolic rate. Here, too, strength training can counteract these effects and boost your metabolism. It also helps against ailments such as sciatic pain.
Indeed, a study on overweight women showed that weight training, on a low-calorie diet of 800 calories a day, counteracted the decline in muscle mass and metabolic rate compared to those who did not exercise or only did aerobic exercise (cardio/endurance training).
Strength training can stimulate the metabolism by promoting the growth of muscle mass. It can even prevent a reduction in metabolic rate, which is due to age and low-calorie diets.
4. Eat more protein
Eating enough protein or proteins is essential if you want to build or maintain your muscle mass. But dietary proteins also have other important properties to think about if you want to stimulate your metabolism.
Any food leads to a temporary increase in metabolic rate. This is the thermal effect of food (TEF). However, this effect is much stronger after taking protein than after eating carbs or fat. Protein can even stimulate the metabolism by 20-30%, whereas carbohydrates and fat provide only an acceleration of 3-10% or even less.
This increase in calorie consumption can help promote weight loss or prevent the weight from regaining after a diet. The TEF is greatest in the morning or during the first few hours after getting up. Therefore, this effect can be maximized by taking a larger portion of your daily calories early. Eating a large amount of protein can also help prevent the loss of muscle mass and reduce the metabolic rate associated with weight loss. It also has many advantages if you have a well- filled spice rack. There are many spices and herbs that rev up your fat metabolism. Cinnamon, ginger, and chili are optimal helpers and support your fat burning.
Eating enough protein is essential to build or maintain muscle mass and speed up your metabolism.
5. Do not starve
While the key to weight loss is a reduction in calories, in the long run, it is counterproductive to overeat. That’s because calorie restriction causes your metabolic rate or the calories you burn to also decrease. This effect is part of the “hunger metabolism” (the conversion of the metabolism in case of lack of food – the basal metabolism is lowered and the metabolism slows down). In doing so, the body seeks to ward off the potential danger of starvation and death and to continue to maintain key bodily functions.
Research shows that a constant intake of fewer than 1000 calories a day leads to a significant reduction in metabolic rate, which persists even after the diet is over. Overweight studies indicate that starvation can significantly reduce the number of calories burned. For example, one study shows that this slowing metabolic rate saves up to 504 calories a day that is not burned. Interestingly, intermediate fasting seems to minimize this effect.
A sustained calorie reduction slows your metabolic rate. This effect is achieved in the so-called “hunger metabolism”. So you should avoid hunger if you want to increase your metabolism.
6. Drink water
It does not have to be complicated to speed up your metabolism in the short term. It’s as easy as taking a walk or drinking a glass of cold water. Many studies show that drinking water leads to an increase in the number of calories burned. This effect is called water-induced thermogenesis.
Drinking cold water even has a stronger effect than drinking warm water, as it forces the body to heat the cold water to body temperature. Studies on this phenomenon have yielded varying results. Around 16 ounces (about half a liter) of cold water, the number of calories burned can increase between 5-30% for 60-90 minutes afterward.
Also for your waist, a higher water consumption seems to be an advantage. Several studies show that drinking 1-1.5 liters of water daily can lead to significant weight loss over time. You can increase this effectiveness by drinking water before meals. As a result, you are already saturated and reduce the calorie intake.
You can boost your metabolism by drinking more water. Over time, this can even lead to weight loss. Cold water is the most effective.
7. Drink caffeinated drinks
Even if mere water is already good for you, caffeinated, low-calorie drinks – such as coffee or green tea – are just as helpful. Controlled studies show that drinking caffeine-containing beverages can temporarily increase your metabolic rate by 3-11% However, this effect is lower in both obese and older people. In addition, it is possible that seasoned coffee drinkers have built up a resistance to this effect. To lose weight, sugar-free drinks such as black coffee are best. Like water, cold coffee can be even more beneficial than warm.
In the short term, drinking caffeinated drinks can boost your metabolism. Especially cold water, according to a study increases your metabolism proven. Drinking water helps you lose weight and stimulates your fat metabolism.
8. Ensure adequate sleep
Insufficient sleep is not only bad for your overall health, it can also slow down your metabolic rate and increase your risk of gaining weight. One study showed that the metabolic rate dropped by 2.6% when healthy adults only had four hours of sleep per night on five consecutive days. Another five-week study found that continuous sleep disorder, along with irregular sleep times, slowed the metabolic rate by 8% on average. Accordingly, a lack of sleep is associated with an increased risk of weight gain and obesity.
Lack of sleep and poor sleep quality can hinder your metabolism. So for a healthy metabolism, you should get enough good sleep.
While your base metabolic rate is largely beyond your control, there are several ways to increase this with metabolism boosting supplements such as forskolin. The strategies in this article that you can use to boost your metabolism can be a big advantage in your fight against your stomach and excess weight. If the article has helped you, please have a further look into our shop where we have among the best supplements To help boost metabolism available. 🙂