Many of us want to lose weight, be it less or more and at some point of time we can’t really burn off that excess weight from the body. Why is this happening or what’s the root cause? Weight loss is hampered by a number of things ranging from inactivity, lack of sleep, stress, bad lifestyle, poor emotional health, sluggish metabolism, negativity, over exercising, etc. You need to figure out what’s causing your body to hold onto that excess fat and weight, work on the root cause and you’ll start reducing gradually. Many a times we correct all the other aspects of life and our body but are still unable to lose those extra kilos, in such cases we need to check if there is any underlying problem which is causing our metabolism to become sluggish (thyroid, diabetes, etc).
A slow metabolism never helps us reduce weight or feel up to the mark. Having said that what exactly is metabolism? Metabolism is a complex process wherein calories from food get combined with the oxygen present in the body and release energy which is important for the body to function properly. In other words it’s the rate at which the body burns calories.
BMR or the basic metabolic rate refers to the amount of energy one’s body needs to maintain homeostasis (balanced and steady internal condition of body). The body needs energy to maintain proper heart rate, blood circulation, breathing, detoxification, repair of cells, etc, even when one is resting. This is known as RMR or resting metabolic rate.
Thermic effect of food (TEF) is the energy used to eat, digest and metabolise food. It contributes to up to 5 per cent to 10 per cent of one’s daily energy usage.
Metabolism can be conveniently divided further into two categories:
Catabolism – The breakdown of molecules into smaller units to obtain energy or carry on anabolic reaction.
Anabolism – The synthesis of all compounds needed by the cells is the process by which the body utilises the energy released by catabolism.
One’s age, diet, stress, lack of sleep, inactivity, health condition and lifestyle can all send the body’s calorie burn to a pause. Maintaining a healthy lifestyle is important because it plays a vast role in determining one’s metabolism.
Here are a few tips to correct lifestyle and metabolism:
*Proteins are important to build muscle mass. But protein also causes the largest rise in TEF which contributes to an increase in metabolism. Eating protein make son feel full, increases satiety and prevents one from overeating.
*Drinking an adequate amount of water helps with bodily functions like blood circulation, nutrient uptake, repair, etc, which in turn increases RMR, helps in detoxification and boosts the metabolism. Upon feeling hungry try and drink a glass of water, you’ll see that the hunger is curbed for a while. This reduces overeating and helps with weight loss.
*Staying active or at least going for regular walks improves the metabolism which helps reduce weight. Mix your exercise routine with a few high intensity workouts. These boost the metabolism and help burn extra fat.
*Sitting ruins the metabolism. Try and get up every 45 minutes to one hour just to maintain blood circulation. Light stretches or a leisurely walk helps improve metabolism.
*Lack of sleep can decrease the number of calories burnt, change the way sugar is processed and disrupt appetite-regulating hormones. Lack of sleep is shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin, and that explains why sleep deprived individuals feel hungry and struggle with weight loss.
Let’s focus on adding these changes to our routines to boost sluggish metabolism and kick off those extra kilos.
Start healthy to stay healthy!