Often associated with weight loss and gain, people often look to boosting their sluggish metabolism to facilitate the former. In other words, with a higher metabolic rate, you are able to indulge more without having to worry about extra pounds. But, is it really so? Nutritionist Rashi Chowdhary teaches us what exactly metabolic rate is, whether it really deserves the attention we give it, and ways in which you can boost your metabolism for a healthy lifestyle.
Metabolism is essentially the conversion of food into energy to facilitate basic functions such as breathing during more strenuous activity, Chowdhary explains. If you look at it from a scientific point of view it involves chemical reactions within the body, mainly twoanabolism and catabolism. Anabolic hormones act as builders and promote the synthesis of proteins, lipids, glycogens, and the growth of skeletal muscles. On the other hand, catabolic hormones destroy glycogen stores, and muscle mass, and facilitate increased respiration by extracting energy from nutrients through cellular activities.
This is where misconceptions come in. People often associate a slow metabolism only with difficulty losing weight, but Chowdhary thinks differently. Debunking this myth she says, Think of your metabolism as a delicate orchestra and weight loss is just one instrument. When one factor plays into the wrong tune is when individuals try prolonged low-calorie diets. During this time, they often unintentionally dip below their basal metabolic rate, causing a disruption in metabolic harmony.
According to him, lack of sleep is one of the root causes of slowed metabolic rate because it affects glucose metabolism and appetite hormones. Other factors such as smoking, drinking alcohol, drinking water, eliminating carbs, stress, age, genetics, and medications all play an important role in the way people metabolize. .
Real and holistic ways to boost your metabolism
- Start your day with fat first, coconut oil, ghee, olives, or soaked nuts. These high-quality fats are a dense source of energy for the cellular processes that occur in your mitochondria.
- Stay hydrated. Water is essential for metabolic processes that occur at the cellular level, nutrient transport, and regulating body temperature. Aim to drink at least 2-3L of water every day.
- Eat enough calories, because when you don’t eat enough calories or drop your BMR your body starts conserving energy, meaning your metabolism drops.
- Eat your fibers. Because they are hard to digest, your body has to work harder to process them using more energy.
- Protein is important for metabolic health because it increases the thermic effect of foods, and promotes lean muscle mass and development. 20-25g should be in your diet.
- Some important minerals to look for are iron, magnesium, iodine, selenium, boron, chromium, phosphorus, etc. because all of these are essential for enzyme production that is critical for energy production and overall metabolism. Other than trace minerals, he also recommends B complex vitamins or B12 supplements, CoQ10, Omega 3, and vitamin C to be added along with a healthy lifestyle of course.
- Stress and sleep are known to be common causes when a person has a sluggish metabolism. Aim for 7-8 hours of deep sleep followed by a circadian rhythm that falls asleep and wakes up at the same time.
- It doesn’t matter what type of workout you do from HIIT and strength training to pilates or swimming, movement is important.
- Doing 15 min of deep breathing, listening to guided meditation podcasts, grounding, journaling, and quality time with your partner, family or friends can also help a lot.
7 daily habits that can help boost your metabolism
Your guide to navigating the aisle of supplements and vitamins
5 ways to balance your female hormones from fat first to having the right supplements
#increase #metabolism #Heres #expert
Image Source : www.vogue.in