How Does Metabolism Work?
Metabolism is the process which your body converts what you eat into energy. It is a complicated biochemical process in which calories are combined with oxygen to release the energy that you need to operate.
Even when you are not active, your body requires energy for basic life functions which includes breathing and the circulation of the blood.
The number of calories that your body needs to perform these basic functions is called your basal metabolic rate. This is another word for metabolism. There are some variables that determine your metabolic rate. These include:
- Body size and composition – The size of your body and the amount of muscle mass that you have help determine how many calories you burn. This is the case even when you are at rest.
- Sex – Men usually burn more calories because they have more muscle mass.
- Age – As you get older, your muscle mass tends to decrease. Since fat accounts for more of your mass, your metabolism slows.
In addition to your basal metabolic rate, there are two other variables that determine the number of calories that you will burn every day:
- Food processing – The processing of the food you eat takes calories to perform. This accounts for 100 to 800 calories a day.
- Physical activity – Physical activity and exercise account for the rest of the calories burned each day.
Metabolism and Weight
It is rare that a metabolic problem actually causes weight gain. Conditions that do include Cushing’s syndrome and underactive thyroid. However, if you can speed up your metabolism, then obviously you will be burning more calories. Below is a list of foods that can increase metabolism.
1. Hot Peppers
Jalapeno, habanero, and other kinds of spicy peppers can boost your metabolism and circulation. In addition to speeding up your metabolism, peppers can reduce cravings. This is a result of a substance called capsaicin. It is a compound that stimulates the body’s pain receptors. In turn, this increases metabolism. Studies have shown that eating hot peppers can boost metabolism by up to 25% for three hours.
2. Whole Grains
Whole grains boost metabolism by stabilizing insulin levels. Carbs that release slowly into the bloodstream, such as brown rice, keep insulin levels low. This is important because insulin spikes tell the body that it needs to start storing fat.
One study on soup showed that it provided liquids and solids that reduced intake of excess foods. This both speeds metabolism and burns fat.
4. Green Tea
There have been many scientific studies that show that green tea extract can greatly boost metabolism. Green tea is very tasty and provides antioxidants as well.
5. Apples and Pears
Studies show that these two fruits boost metabolism and speed weight loss.
Many spices, such as cinnamon, help keep your metabolism high. Particularly good for this purpose are the pungent spices, such as black pepper and ginger.
7. Citrus Fruits
Fruits such as grapefruit can assist us in burning fat and keeping our metabolism high. This might be a result of the amount of vitamin C that they contain. This reduces insulin spikes.
8. Foods High in Calcium
To boost your metabolism, eat a lot of foods rich in calcium. One study showed that people who consumed 1,200-1,300 milligrams of calcium a day lost almost double the amount of weight as those who were not consuming so much calcium.
9. Foods High in Omega-3s
These foods contain acids that reduce the production of a hormone called leptin. This chemical reduces your metabolism.
To sum things up, we have discussed the answers to the questions “How does metabolism work?” and “What foods will boost your metabolism?” In addition to increasing your metabolism through diet, you can increase it by getting a healthy regular dose of exercise. This is particularly the case with weight training because having more muscle mass will increase your metabolism.