We have all heard that a fast metabolism is better than a slow one...
But why? What does our metabolism actually do in our body? Let's take a look.
Metabolism is the set of life-sustaining chemical reactions in our body. The three main functions of our metabolism are:
- The conversion of food to energy for cellular processes
- The conversion of food/fuel to building blocks for proteins, lipids, nucleic acids and some carbs
- The elimination of metabolic waste
Sounds pretty important!
Thousands of chemical reactions take place in our bodies to keep our cells healthy and functioning. For this to happen, it requires essential nutrients, which is derived from the energy that comes from both the food and drinks we consume. The amount of energy your body burns at any given time is directly affected by your metabolism.
Your metabolic rate refers to the rate that your body uses energy to function. There are many factors that play into your metabolism. Body size, gender and age can all affect your metabolism. Having a high metabolism can also increase overall energy levels and make body systems function more efficiently!
Amping up this process can be summarized into three of my favorite topics: fitness, hydration and food!
FITNESS
HIIT workouts are a method of training in which quick bursts of exercise are followed by short recovery times between high-intensity movements. This kind of physical activity triggers a reaction in the body that keeps burning fat even after a workout session is over! In short, a more rigorous exercise routine means longer recovery time, and this repair process eats up additional calories. Mixing HIIT into your fitness program will keep your metabolism working at a speedy pace!
Also, since muscle is more metabolically active than fat, exercises that focus on building muscle can help to increase your body's calorie-crushing capacity. Incorporating weights into regular workouts will improve your resting metabolic rate by developing muscle mass that burns calories more efficiently.
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HYDRATION
Drinking several glasses of cold water a day can increase your resting metabolism - this boost may result from the amount of energy required for your system to heat chilled liquid to body temperature, and water is the best option for this process since it contains zero calories! Although the calories burned by drinking a single cup of cool water doesn't amount to very much in a day, making it a habit every day can add up to weight loss with minimal effort!
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Drinking green or oolong tea may also help out your metabolic rate, since these teas can convert fat stored in the body to fatty acids which amp up overall fat-loss functions.
FOOD
Eating a meal can increase your metabolism for a few hours, which is why it's so important to have food at regular intervals throughout the day! Extra calories are required to digest, absorb, and process dietary nutrients - protein stimulates the largest rise in this process and can increase your metabolic rate by 15% to 30%!
Getting enough protein will inhibit a drop in metabolism associated with losing fat due to its muscle-building potential, and as we just learned, more muscle means better metabolic rate!
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Now, lets take a look at 5 foods that boost your metabolism!
Protein Boost Your Metabolism
Your organs, tissues, muscles, and hormones are all made from proteins. Food-based protein is used by every part of the body in order for cells to develop, grow, and function properly. Consuming protein is critical because every body function depends upon this cellular building block! Adequate consumption of this nutrient is vital for avoiding deficiency and all of the negative consequences that ensue.
This nutrient is essential for fitness. Anyone who engages in a consistent exercise routine is going to need to increase the amount of protein in their diet: when we exercise, muscle fibers are being torn and broken apart, and protein is the fundamental component of tissue repair.
It’s important to combine protein with carbohydrates because the body absorbs protein more readily this way, leading to increased muscle mass and sustained post-workout energy.
Maintenance, repair, and growth of lean muscle mass all depend on protein. Individual protein requirements are determined by body size and type/amount of physical activity. For example, heavy resistance exercise increases the rates of both protein synthesis and breakdown in muscle for at least 24 hours after a workout. Unless protein is consumed during recovery, breakdown will exceed synthesis (the biological process by which individual cells build their specific protein), resulting in the loss of muscle mass.
Avocados Boost Your Metabolism
Avocados contain all 9 essential amino acids, plus heart-healthy omega-3 fatty acids!!! Even though most of the calories in avocados come from fat, don't be alarmed! These are healthy fats. Yes, there is such a thing! These fats help keep you full. When you consume these fats your brain receives a signal to turn off your appetite which then slows the breakdown of carbohydrates and helps keep your sugar levels in the blood at a stable level.
Fats are essential to the cells in our bodies. Healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients.
Asparagus Boost Your Metabolism
Asparagus is low in calories and packed with essential vitamins, minerals and antioxidants. Just half a cup of asparagus contains 1.8 grams of fiber, which is 7% of your daily needs!! Asparagus is particularly high in insoluble fiber and also contains a small amount of soluble fiber.
Increasing your intake of dietary fiber is great for your metabolism. Fiber helps regulates your digestive system. Which, if you ain't poopin, you ain't loosin! Your body needs to get rid of waste and fiber is necessary for eliminating body toxins and waste. Without proper functioning of the digestive system, in the colon, the body can actually reabsorbed the waste and toxins into the bloodstream!
Lentils Boost Your Metabolism
Lentils are both a great source of protein and fiber. It is also a resistant starch! What the heck is a resistant starch?? It is a healthy carb that burns fat and boosts metabolism.
These starches are not digested in the small intestine, which means it enters the large intestine whole where it ferments. Because of this, the process creates fatty acids that block the body's ability to burn carbs, so it uses stored body fat and recently consume fat as fuel instead.
Get more resistant starch in your diet by consuming foods high in the nutrient or by cooking other starchy foods and letting them cool before eating them.
Chickpeas Boost Your Metabolism
Also known as garbanzo beans, chickpeas are part of the legume family. They are a great source of vitamins, minerals and fiber. Chickpeas improve digestion and can also aid in weight management. They are high in protein and can make a good meat replacement for vegetarian and vegans.
Because they are packed with protein and fiber, chickpeas can help keep your appetite under control. They are a filling food which will help reduce your caloric intake at meals. They are nutrient dense meaning they have low calories but high nutrients.
Chickpeas also help manage your blood sugar levels! They have a low glycemic index, which is how rapidly your blood sugar rises after eating food. The fiber in chickpeas slows carb absorption, which promotes a steady rise in levels rather than a spike. A sugary energy drink would cause a spike in your blood sugar levels.
Having a healthy metabolism is crucial for a healthy life. It does so much for us in our bodies! These foods will help you stay on track with your nutrition and keep your metabolism strong. Let's not forget about the 20% fitness. Join the monthly challenge now to get started with crushing your workouts!
See you on the next LIVE workout!
xoxo Rebecca
Afsaneh
June 04, 2021I love working with u, you give me inspiration and motivation