Metabolism Mysteries Explained

By: Getdown2it Click author's name for more of his/her articles

When it comes to weight loss and exercise, we hear a lot of conflicting 'facts' about metabolism - the mysterious rate at which our bodies use up energy. Your metabolism is genetically determined, but there are ways to speed it up to help burn fat faster.

'Metabolism' is used to describe all the processes in the body that break down the carbohydrates, proteins and fats we eat, to create and use energy.

Your age, weight and exercise habits affect your metabolism. In fact, from the age of 30, your body's energy needs decrease by 5% each decade. At the same time, muscle bulk and strength start to decrease at about the same time. This means that our metabolism is slowing as we age. Add the fact that we are likely to be less active from our 30's onwards, busy with careers and families rather than exercise and you can see where this is heading!

The theory behind restricted-calorie diets is that, by reducing your calorie intake, your body will look elsewhere for the energy it needs to maintain itself - and burn fat. Our bodies are pretty smart though, and if we reduce the calories too much, our bodies think we are being starved, and go into survival mode. Our metabolism slows down so that the energy we do have stored lasts us longer. Very handy if you're stranded on a deserted island, not so great if you're trying to lose weight.

There are certain foods that claim to increase your metabolism - usually because they take more energy to digest. They include:

Vegetables: spinach, broccoli, carrots, asparagus, cabbage and beans
Fruit: apples, citrus fruit, melons, tomatoes and blueberries
Protein: skinless poultry, eggs and fish
Fats: nuts and peanut butter
Whole grains: brown rice, cereal, barley and oats

Exercise increases your metabolism too - one of many reasons most weight loss programs recommend an increase in physical activity. While you're doing the exercise you obviously use more energy. In addition, you build muscle, which raises your metabolism - even when you're asleep. That's because your body uses more energy to maintain muscle than it does fat.

There are a few other simple things you can do to boost your metabolism.

1. Eat breakfast

Your metabolism automatically slows down when you sleep. Breakfast gives it the jumpstart it needs to get going again.

2. Eat smaller meals more often

If you eat every 6 to 7 hours (three meals a day), your metabolism swings up and down all day. 5 or 6 smaller meals, about 3 hours apart, keeps your metabolism up throughout the day.

3. Eat more protein

Between 10 and 35% of your total daily calorie intake should be lean protein.

4. Get a good night's sleep

Studies suggest that 8 hours are better than 4 when it comes to keeping your metabolism on the go.

5. The Spice of Life

An ingredient in jalapeno and cayenne peppers prompts your body to temporarily release stress hormones that speed up your metabolism.

Of course the best result of boosting your metabolism - other than helping lose weight - is that you'll have more energy - throughout the day.

Article Source: ABC Article Directory

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