We have seen people who eat a lot with no weight gain and then there are some who eat little and still gain weight. In the latter it seems the eaten food is straight away directed towards increasing the weighing scale reading. Metabolism is the reason for both the mentioned conditions.
It is defined as a series of chemical reactions in each cell in the body that leads to production of energy through fat breakdown. The energy produced is used by most of the body organs to keep it alive.
The speed with which it burns the calories is called metabolic rate. Metabolic rate is affected by numerous factors such as body size, age, muscles mass, hormone disorder, environmental factors, physical activities etc. Metabolic rate is of following types-
1.Basal metabolic rate- It is the energy required for you to breathe, for heart to beat etc while you are asleep or in deep rest.
2.Resting metabolic rate – It is the minimum rate of metabolism required for the body to function while at rest.
3.Thermic effect of food– It is the calories burned during digestion.
4.Non-exercise activity thermogenesis (NEAT)- The body movements other than exercise or physical workout requires calories. Thus, calories burned for standing, changing posture etc is NEAT.
5.Thermic effect of physical work out – Calories burned while exercising is thermal effect of physical work out.
Metabolic rate partially depends upon the genes and much upon the outer environment such as food habits and lifestyle. Lucky are those who can enjoy all food without any weight gain. However not all are blessed with a perfect metabolism.
The better the metabolism, better is the energy production hence more calories burnt. A slow metabolism indicates accumulation of calories stored as body fats. Metabolism thus determines how fast the calories burn and this explains why some bodies are resistant to weight gain and some may gain it so easily.
Ways through which energy burns
The energy is used by the body by following three ways:
1.When the body is at rest
2.For breakdown of food
According to the studies major part of energy used is in rest and food breakdown. The breakdown of food has a thermic effect and so the choice of food you make determines your weight and fitness.
How to calculate the basal metabolic rate
One can use the Harris-Benedict equation to calculate the basal metabolic rate or get yourself tested in a laboratory. Knowing your BMR will help you achieve an ideal BMI and maintain a healthy weight. It helps you calculate your calorie intake.
Metabolism and obesity relation
Everyone is not blessed with the inherited quality of a good metabolism. The increase in number of obese people is a worldwide concern and genes should not be a sole reason for it. The food we eat and the lifestyle we follow play a much bigger role than the genes we carry.
Obesity is all about how much calories you consume and how much you burn and this determines your weight gain and weight loss. A sedentary lifestyle with intake of calorie rich food will definitely lead to adding body fat mass. The metabolism gets habitual in being slow and with a slow metabolism the fats keep on depositing which becomes tough to kick off.
Metabolism becomes slow with advancing age and also there is an increase in weight as age increases. An aged body burns less fat than the body of a youth while at rest.
Can metabolism be same in two people
No, it can never be the same and varies from person to person. Each individual has a unique metabolism. Some of the factors such as age, gender, genetics, lean muscles and fat tissues might be a reason for different metabolism in each individual.
Does increasing metabolism helps in managing obesity
We have heard a lot about different products in the market that increases the metabolic rate and favors weight loss. There are certain foods that help in increasing the metabolic rate while the body is at rest. Such food can help reduce weight by burning calories without working out much.
How does dieting affects metabolism
The body that is adapted to high calorie food during dieting is deprived of it. During the time of dieting the body slows the metabolism and less calories are burned. The metabolism significantly decreases in obese people thus the more the metabolism slows, tougher it is to lose weight through dieting.
How to boost metabolism and reduce obesity
Improving metabolism indicates burning more calories and this makes a person lose weight and maintain an ideal weight. Enhanced metabolism keeps you active and energetic. With the following ways metabolism can be improved-
1.Consume a lot of proteins- Proteins require more energy to get digested and absorbed. It causes a rise in thermic effect and thus requires more calories to burn, leading to higher metabolic rate. A diet high in protein keeps you full for a longer time and prevents overeating.
2.Replace your sugar added drinks with water- Firstly water has zero calories and secondly it is said to enhance the basal metabolic rate.
3.Keep moving – Sitting in one place for long makes you add extra fat thus a person who frequently moves or is physically active has high metabolism and more calories are burnt.
4.Sip a cup of green tea- Green tea improves the metabolism. It enhances the fat burning process. Its low calorie and metabolism boosting quality helps reduce obesity.
5.Get a good sleep- Lack of sleep has a negative impact on metabolism and may lead to metabolic syndrome such as diabetes, hypertension and obesity.
6.Use healthy cooking oils- Healthy cooking oil such as coconut oil has medium chain fats that enhances the metabolism and helps in weight loss.
Knowing your metabolism will help you keep obesity away and maintain an ideal healthy weight. Enhancing the body’s metabolism or changing the basal metabolic rate needs most importantly a proper balanced diet. A visit to a healthcare provider will help you achieve your weight goals with more accurate results.