Workout Wednesday: Speeding up your metabolism

Metabolism can be simply defined as the chemical process by which cells produce the substance and energy needed to sustain life, this process allows us to grow, reproduce. Metabolism is broken down in two processes namely ANABOLISM and CATABOLISM.

Anabolism is the chemical process in our bodies whereby chemical reactions consumes energy to construct/ grow cells and maintain all tissues.

Catabolism is the breaking down of complex molecules in smaller units through chemical reactions thus releasing energy. Catabolism provides energy in our bodies for any physical activity like when we eat, our bodies break down the organic nutrients which releases energy stored inside the molecule called Adenosine Triphosphate (ATP).

In simple terms, in order for our bodies to function and grow the process of metabolism has to take place. Our metabolism rate differs from one person to the other because it is influenced by factors such as the lifestyle, age, body weight, gender, the quality of rest, type of food we consume and how often we eat.

In order to speed up your Metabolism rate here are the most basic things to do.

Exercise – Cardio exercises are known to be the most common ways to boost metabolism, the frequent and longer the duration and intense the exercise the faster the metabolic rate.

Diet and Nutrition – A healthy diet or well-balanced diet that includes whole grains such as fibre, calcium, minerals, plenty of proteins and vitamins. Food such as eggs, cereals, fruits, vegetables, meat, low fat dairy products. In your diet it most important to always eat a protein filled breakfast to fuel your metabolism. Small frequent meals like snacks and fruits in between meals also increase your metabolic rate; six meals per day should be enough.

The Quality of rest – The number of hours of sleep determines the quality of sleep and it also influences the metabolic rate. Sleep deprivation damages the body’s ability to regulate eating by lowering the levels of Leptin (A starvation hormone that regulates energy balance and tells your body when it’s had enough), seven – eight hrs is the recommended number of hours to sleep. People who sleep too little (six or less hours) are likely to suffer from anxiety, fatigue and lack energy and people who sleep too much (nine or more hours) are likely to increase the risk of excessive weight gain.

The following measures that may help you get some good, regular rest:

• Follow a consistent bedtime routine.
• Make the bedtime setting a relaxing one.
• Try to get between seven to eight hours continuous sleep each night.
• Avoid foods and drinks that contain caffeine such as energy drinks and coffee.
• Do not have a big meal just before bedtime. But don’t go to bed hungry.

Hydration The energy-burning process of metabolism needs water to work effectively. Water also fills you up, curbs your appetite, flushes out your system and rids the body of toxins. Green tea is known to be an antioxidant and speeds up metabolism as well, a regular cup or two is essential.

Every time we eat or drink, we can thank our metabolism for converting all those calories into energy.

Our size, gender, and age all factors into our metabolic rate.