Understanding Metabolism and Its Role in Weight Loss - How to Increase Metabolism?

Ever felt like you are eating enough but not getting energy out of it? That your calorie intake is quite impressive and yet your energy quite saddening? Well, one big reason behind it could be your choice of food. That you are choosing bad food. 

But did you know that your body’s metabolism could also be playing hugely with your energy? 

Right metabolism not only peaks energy levels but it also helps one lose weight, brilliantly and effortlessly. However, to outclass the metabolism game, one needs the right knowledge. This is the whole purpose of this article. 

Today, you’ll be learning everything from A to Z to M of metabolism and weight loss, so that you don’t have to sigh before any mirror the next time. 

Understanding Metabolism – Simple Science

So, what is metabolism after all? 

Consider metabolism as a machine that takes in food and produces energy. The more efficient it is, the more Bruce Lee like you feel. When at work, our bodies go through lots of chemical processes to keep us alive and functioning. It goes anywhere from breaking down food (catabolism) to obtaining energy, making and repairing cells (anabolism), eliminating waste, and much more. The more efficient these chemical processes are, the better our energies.

There are two terms that hover around the word ‘metabolism’ –

• Basal Metabolic Rate: BMR simply means the minimum calories your body needs to perform the basic functions such as breathing, digestion, cell production, blood circulation, etc. while at a complete resting state. It is calculated by taking inputs around age, gender, muscle mass, height, weight, etc. But, we do not rest all the time (unless super lazy). This is where the metabolic rate comes in.
• Metabolic Rate: It means the amount of calories you need to perform the functions you desire. For example, if you are super athletic and swim for 1 hour each day, your metabolic rate will be higher. 

Here is an example of how to differentiate between BMR and metabolic rate.

A 25-year-old male who weighs 150 pounds and has a moderate amount of muscle mass has a BMR of about 1,700 calories per day. This means that his body burns 1,700 calories per day even if he is completely at rest.

No, if the man goes for a run for 30 minutes, he will burn an additional 300 calories. This will take his metabolic rate on that day is 2,000 calories (1,700 + 300).

All is good till the definitions are understood, but how do we better our metabolic rate? And what is the relation between metabolism and weight loss?

Why Does Metabolism Matter for Weight Loss?

Weight loss occurs when we eat less calories than we actually need. But there are other factors that come into play too. For example, Everyone’s metabolism is unique. While some people naturally have faster metabolisms, making weight management more straightforward, others find it quite troublesome. 

Understanding your body’s metabolism makes it easier to lose weight by making the right decisions. 

Here are the factors that influence metabolism and weight loss:

• Age – Our metabolism slows down as we age. One reason why it can be more difficult to lose weight as we get older.
• Sex – Men typically have a higher metabolism than women. Nothing evolutionary partiality, it is just that men have more muscle mass than women.
• Muscle mass – Muscle burns more calories than fat, even at rest. If you have more muscles, you’ll have a higher metabolism.
• Body composition – Got a higher body fat percentage? The metabolism will be comparatively lower metabolism. It is because fat means rest, rest means lower metabolism and lower metabolism means more fat.
• Activity level – Physical activity modulates your metabolism. 
• Genetics – Some people are born with a genetic predisposition to have a faster metabolism. Blessed! They may naturally burn calories more efficiently and find it easier to maintain a healthy weight. 

Don’t be disheartened if you find your metabolism rate to be lower. There always is a ray of hope, always ways that can enhance it. 

Now, we’ll look at the ways that can enhance metabolism and weight loss. Let’s get the engine running.

Eight Ways to Enhance Metabolism and Lose Weight

To start our journey with, here is a fact about metabolism that not many know –

Did you know that metabolism can vary throughout the day? It generally tends to be faster in the morning and slower at night. This variation is due to your circadian rhythm, your body’s internal clock that regulates various biological processes. 

Where mornings will give you better calorie burning, nights will be sluggish and lead to fat gain. This is why breakfast is often considered an essential meal for kickstarting your metabolism. 

The takeaway? Eat a nutritious breakfast. 

Now, here are eight ways to boost your metabolism:

1. Eat metabolism-boosting foods

Foods play a huge role in how our bodies convert them to energy. Where certain foods contain bad calories (which can make you put on weight), other foods can enhance it. Here are some better food choices you can make:

1. Love lentils – Rich in protein and fibre, lentils will add a few stars to your metabolism by increasing the thermic effect of food (TEF). Where proteins have the highest TEF, carbs have a lower, and fats have the lowest. 
2. Whole Grains – Complex carbs are much better than simple carbs. Brown rice, oats, peas, beans, veggies, all these foods are complex carbohydrates. Eat and get sustained energy that keeps the metabolism active.
3. Lean Protein Sources – Foods like chicken, fish, tofu, and lean cuts of meat are high in protein. And high protein means an increased TEF and muscle growth (but you surely need to work out).
4. High protein foods – Nuts, seeds, paneer, tofu, soya chunks, etc. contain brilliant amounts of protein. Protein not only supports metabolism but satiety as well. This means no overeating. 
5. Probiotic foods – Probiotic-rich yogurt, curd, kefir, kimchi, etc. These foods aid digestion by enhancing the growth of good gut bacteria. Consequently, you get an improved metabolism.
6. Leafy Greens – Spinach, kale, and broccoli are low in calories and high in nutrients. All these support a healthy metabolism.

2. Walk and Workout 

Exercise enhances metabolism. It is a proven fact. This enables our bodies to provide energy for muscle activity and essential bodily functions. However, the type, intensity, and duration of exercise determine the mechanisms for energy production. Not only this, hormonal regulation plays a crucial role too. ^[1]

Try to be regular at your exercise. This will bring about both acute and chronic changes. The impact? Your exercise capacity and energy metabolism will be enhanced. 

Not only this. Exercise will also add another benefit to your body – an improved muscle insulin sensitivity. Pure money when it comes to managing metabolic disorders such as insulin resistance.

Here are a few routines to embrace:

• Yoga and pranayama
• A brisk walk for 30 minutes a day
• Martial arts
• Dancing or Zumba classes
• Swimming
• Running

All these things will help, but only when you are willing to leap the bounds of that laziness.

3. Help through hydration

One study found that drinking only 500 ml a day increased metabolism by 30% in both men and women. A pretty easy and quenching way to get enhanced energy levels. ^[2]

When you’re well-hydrated, your body loves it and can efficiently regulate its temperature. This is essential during exercise because an overheated body can’t perform optimally. 

Also, digestion, absorption, transportation of nutrients throughout the body, etc. all these functions slow down without proper hydration. It results in poor metabolism.

So, how much to aim for? 

Try having at least 8 glasses or 2 litres of water a day. “But hey! We live in a brutally hot region. We need more water.” Surely. Your water intake will increase depending on your age, activity level, and the environment you live in.

Here are some other nutritious drinks that can enhance metabolism and weight loss:

• Coconut water
• Herbal teas
• Coffee
• Buttermilk
• Aam Panna
• Water infused with detoxifying ingredients such as mint, lemon, cucumber, etc.
• Sattu drink

4. Sleep and stress

People often get excited when we speak about sleep helping in metabolism. When we speak about sleep, we speak about adequate sleep and its quality. 

A stressed body doesn’t function well. It doesn’t know how to behave and when to behave. This often leads to either terrible weight gain or weight loss. Either of these is unhealthy. One big reason behind stress these days is poor sleep quality. It is on the papers and proven through studies. ^[3]

Indians have the worst sleep quality in the world after Japan.

Quality sleep and metabolism share an intricate relationship. When you sleep well, your body efficiently regulates hormones like insulin and cortisol, crucial for metabolism. Just get your numbers right. An adult should aim for 7-9 hours of quality sleep in a day. 

To deal with stress, you may perform several stress-reducing techniques such as:

• Yoga and meditation
• Mindfulness
• Do some deep breathing
• Write gratitude journal

All these things work gradually over time.

5. Small and frequent meals

Frequent meals and weight loss? Sounds like a joke right? Well, it is not!

Eating smaller and balanced meals throughout the day actually enhances metabolism. How? These meals maintain a steady supply of nutrients and thus keep your metabolism active. Also, because eating increases the TEF, eating frequent meals keeps it high throughout the day. But, you also must eat healthy foods, not any food, that helps in metabolism. 

Go for some delicious Indian snacks such as sprouts chaat, roasted chickpeas, or a serving of Greek yogurt with fruits. By this, you’ll get sustained energy and a stoked metabolic fire. Just don’t overeat.

6. Spice up your metabolism

India is a land of spices. The very East India Company had initially invaded this land for its very spices. We all think that spices are meant to add flavour to our life. Surely. But their sole purpose is actually to enhance certain body functions. 

Here are some spices that can actually enhance your body’s metabolism and weight loss:

• Peppers
• Ginger
• Cumin
• Turmeric
• Cinnamon
• Fenugreek seeds

Just know your tolerance levels. Not all people can handle spices the same way. If you find them to be heating your body like a volcano, tune it down. 

7. Meal timing

Now, let’s chat about something we Indians inherently understand – meal timing and portion control. Imagine this – a wholesome breakfast to greet the day, a little mid-morning snack to keep you going, a balanced lunch, a tea-time treat, and a light dinner. It’s a rhythm that dances well with our metabolism.

And portion control? It is something we get taught well from our early childhoods. However, we forget all as we age.

Here are some portion control tips:

• Use smaller plates and bowls
• Eat slowly and savour your food
• Stop eating when you are comfortably full and avoid overeating.
• Share meals with friends and family to reduce your portion size.
• Avoid eating in front of the TV or computer.

Now, some tips about timing through three simple points:

• Eat breakfast within an hour of waking up
• Eat every 3-4 hours throughout the day, good and nutritious meal, small in portion size
• Avoid eating large meals late at night

Brilliant!

8. Supplements and Ayurvedic Approaches 

Sometimes, things might take time and might not even work out the way we desire. This means taking refuge in supplements.

From time-tested herbs like guggul to modern favourites like green tea extract, supplements can lend a hand. But, but, always consult a healthcare pro before diving in.

And then, there’s Ayurveda. Think spices like turmeric, ashwagandha for balance, and triphala. These ancient methods can digestion and thus enhance metabolism and weight loss at last.

Conclusion

When it comes to weight loss, metabolism plays a much more important and hidden role. It is the hidden engine behind energy production. The better it is, the better our bodies function. Although various factors like age, sex, muscle mass, and genetics shape this metabolic masterpiece, there are ways we can enhance it.

To turbocharge metabolism, embrace some strategies – prioritize metabolism-boosting foods, engage in regular exercise, stay hydrated, ensure quality sleep, savour small and frequent meals, consume spices, and respect meal timing and portions. All these things will gradually help.

And if nothing seems to be working, explore supplements and Ayurvedic wisdom under professional guidance. 

And now, the most wonderful tip – what’s the best way to increase your metabolism and weight loss?

Laugh!

Because every time you laugh, you burn calories.

So go ahead, tell a joke, watch a funny movie, or spend time with people who make you laugh. You’re doing your mind and body a favour!

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