Anabolism-this is the synthesis of compounds needed by cells
Catabolism-this is the process where molecules are broken down into energy.
Metabolism is directly related to nutrition and the presence of vital nutrients in the body. Biogenetics is a phrase describing the metabolic and biochemical pathways through which cells eventually obtain energy
Formation of energy is one vital component of metabolism. There are several factors influence metabolism including:
• Weight-Different body tissues contribute varying amounts to metabolic rate. Muscles contribute more per unit mass than fat because muscle is denser than fat.
• Heredity-A person can inherit his metabolic rate from past generations
• Age- The rate of metabolism is said to decrease with 5% every decade, after 40years. This is partially due to reduced muscle mass.
• Gender-Generally, men burn calories quickly as compared to women because they have more muscle tissues
• Thyroid dysfunction -Hypothyroidism and hyperthyroidism can speed up or slow down metabolism.
When the main energy source glucose runs down metabolism process converts body fats into energy. On the other hand, when blood sugar supply increases, metabolism process stores extra energy by converting it into fat. The RMR and BMR calculator uses age, sex, weight and height to estimate the Resting Metabolic Rate (RMR). It represents the minimum level of energy necessary for proper body functioning including normal body temperature, heart beating and respiratory functions.
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Nutrition plays a vital role in metabolism. Metabolic pathways depend on the breakdown of nutrients for the production of energy. The energy is ultimately needed by the body to help in protein and nucleic acids RNA and DNA synthesis. Nutrients in conjunction with metabolism encompasses bodily requirement for different functions. Vital nutrients supply required energy (calories) and essential chemicals that the body cannot synthesize on its own. Food provides numerous substances essential for upkeep, body building and repair of worn out tissues.
Carbohydrates and metabolism
Carbohydrates are supplied in 3 forms; sugar, fiber and starch. Sugar and starch forms essential and major energy sources for human beings. Fibers help in digestion. Body tissues rely on glucose for vital body activities. Sugars and carbohydrates yield glucose through metabolism or digestion.
Metabolic pathways
Metabolic chemical reactions are prearranged into metabolic pathways. This allows the basic nutritional chemicals to be transferred through several steps by a series of enzymes. These enzymes are essential in metabolism since they allow cells to drive enviable reactions that involve energy. Enzymes act as catalysts and allow chemical reactions to go on efficiently and quickly. In addition, enzymes allow metabolic pathways regulation in response to various changes in the cell environment.
How raising your metabolism is beneficial to your health
There are numerous benefits associated with increasing low metabolism. You will experience a boost in energy all through the day, you will sleep very well and the most vital health benefit is the ability to lose extra weight and keep fit. Another benefit that is normally overlooked is by raising your metabolic rate you will eventually burn calories even while sleeping.
With a steady but slow raise in metabolism, hitting the recommended 1-2 pounds of weight loss every week is possible. The interesting fact about metabolism is that for you to burn calories your body requires calories. Essentially, cutting calories can reduce the rate of metabolic reactions to a point where your body is no longer burning surplus calories but instead storing more fat.
Exercising is an ideal way of losing weight as well as raising your metabolism. However, the kind of exercises you do will influence your long term goals of shedding excess pounds. Most fitness experts recommend cardio workouts and aerobics for weight loss. This is because aerobics increases your metabolic rate and you burn surplus calories.
However, when you are done with exercising, your metabolism rate slows down and you’re no longer burning extra calories. Therefore, the key to raising your metabolic rate is to increase the rate of metabolism while resting. You can achieve this by performing weight training. It involves building muscle not only when you are working out but also when resting. The benefit of weight training is the ability to customize your exercise to shape up your body as you wish.
Weight training is very effective for women as it raises metabolism while at the same time shaping and toning your body. Another benefit is the ability to maintain weight after losing it. This metabolism boosting workout will help you shed extra pounds and maintain your ideal weight. All you need is the commitment and desire to do it and it must come from within.
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Foods that help increase metabolism
Taking certain types of foods can help boot metabolism. When taking these foods to constitute your low fat diet together with a regular workout routine, they may help you achieve you weigh loss objectives
• Fish
Fish is not just a good source of lean protein, it is also packed with vitamin B that helps convert food into energy. Other meats like pork and chicken are ideal choices but omega-3 abundance makes fish very healthy. Omega-3 boosts fat and carbohydrate metabolism.
• Avocado
Although rich in calories, avocados are a good source of L-carnitine. This amino acid plays a major role in metabolism of fats. Research has also proved that avocado encourage weight loss, regulate sugar levels and enhance cardiovascular health when taken in moderation. They are high in omega-3s and other vital anti inflammatory nutrients.
• Cacao
Recently hailed among the healthiest foods in the world, cacao is high in minerals and vitamins and is shown to suppress appetite, promote circulation of blood and stimulate enzymes. It is rich in magnesium which facilitates more than three hundred biochemical reactions including metabolism.
• Spices
Hot peppers such as habanero, cayenne and jalapeno are well known metabolism boosters. These are not the only spices others include black pepper, ginger, cinnamon, turmeric and cumin they all have the same effects. Whereas black pepper, ginger and chili peppers raise body temperatures and promote calorie burn. Cinnamon allows your metabolism to work efficiently by enhancing circulation and insulin sensitivity hence helps you metabolize fats.
• Grapefruit
Sweet and tangy grapefruit may aid with insulin control, enhance HDL levels and weight loss. Research showed that people who ate grapefruit increased cholesterol levels and lost weight significantly. Reduced insulin levels after having meals can help the body process food efficiently and quickly. This implies that you burn surplus calories and store less fats by taking a grapefruit.
• Oatmeal
If you’re thinking of jump starting your metabolism, begin your morning with a plate of oatmeal. This food is packed with fat soluble fiber that requires more calories to disintegrate. Taking oatmeal can help reduce your cholesterol levels and heart diseases.
• Broccoli
Broccoli is high in both vitamin C and calcium. These vitamins work concurrently to aid in burning calories effectively and faster. Calcium activates metabolic rate and vitamin C helps in calcium absorption.
• Low fat yoghurt
This is among the perfect foods to take when you are striving to boost metabolic rate and lose weight. Yogurt is packed with proteins and calcium. It promotes the building of lean muscles and is a great energy booster. However, always check the label for sugar content “fat free” does not mean it’s “sugar free”.
Remember, a great way of shedding extra pounds is combining a healthy diet with frequent exercise. Nevertheless, integrating these metabolism boosting meals into a nutrient packed diet, will boost your weight loss objectives and help you maintain good health.
