What is the metabolic rate and how to increase your metabolism with diet?

metabolic rate

These days there is a great trend to increase the metabolic rate to keep body fitness. Increased body metabolism is very helpful as we can eat more food, do less exercise and still keep our fitness. Even we can lose calories during this time.

To know how to reach this goal let us define the metabolism process.

Simply “It is the chemical and physical process in which our body deals with calories and how it built, stored, and degrades caloric components. So metabolism is usually divided into two categories. Anabolism is the process that uses these calories to construct components of cells, and also store them. Catabolism breaks down organic matter to get calories.”, The importance of metabolism is to allow the body to grow, reproduce, maintain its structures, and respond to its environments.

You must have a high metabolism if you want to stay in good health, but you can learn how to increase the metabolism speed because increasing your metabolism can help you burn calories, replace fats with muscles, and give you more energy, but the key to increasing your metabolism is to understand exactly what it is.

What is metabolism?

Metabolism is the amount of energy (calories) our body burns to maintain itself, metabolism occurs in our muscles, organs and as a result of this is what we refer to as calories, the high metabolic rate or “metabolism” increases the number of calories or energy consumed in the body, and without optimum metabolism, the body will store extra calories as fat for future use. The problem for many people is that they never use these extra calories and therefore they suffer from being overweight.

Many factors affect the metabolic rate of a person, including age, weight, hormonal changes, muscle size, food, genetic factors, stress, and the amount of daily physical activity, and it has been proved that the increase in metabolism involves many factors, but in fact, it is relatively easy to enhance the levels of your metabolism if you want to do this.

Increase metabolism speed.

Here are a few tips to help you increase your metabolism:

even if you are resting in the shade. You can build muscles by training at least twice a week to get the weights and to increase muscular effort. You can also increase your metabolism by exercising special cardiomyopathies such as walking, for example, You can choose to do this between or simultaneously with the training, you can simply use the stairs instead of the elevator.

Try to sleep very well, researches have shown that people who do not get enough sleep tend to gain weight, this may be because the body renews itself during sleep.

Drink more water, water helps in flushing toxins out of your body and keeps the kidney running at maximum efficiency, allowing the liver to work better.

Drinking green tea as green tea boosts your metabolism and unlike coffee, it does not contain caffeine.

Eat small meals. Eating from 5 to 6 small meals per day spaced 2 to 3 hours, gives the body stability in energy supplies, and prevents binge eating.

Make sure to eat breakfast, it has been found that many people ignore eating breakfast without knowing it is the most important meal of the day, as breakfast gives your metabolism a boost to ensure consistency in the energy supplies throughout the day, therefore, it is confirmed that the majority of people who eat a healthy breakfast don’t suffer from overweight or any other health problems.


Metabolic rate and natural supplements

The speed by which the metabolism balances our body called “metabolic rate” is affected by many factors such as:

Sex – men have high metabolic rate than women, as Testosterone hormone.

Lifestyle – more comfortable condition with low activity lead to low metabolic rate as no calories expenditure.

Thyroid gland state – as hyperthyroidism has a high metabolic rate to be a thin person.

Physical activity – doing exercise increases the metabolic rate as burns more calories.

Body composition – the amount of muscle we have compared to the amount of fat.

Supplements – the metabolism is affected greatly by our diet. The type and amount of food we have and the amount of water we drink can help us have a good and balanced metabolism.

Different dietary supplements natural or artificial can help us stay healthy and keep our body and brain at full capacity. During exercise, people take many artificial supplements that don’t have FDA approval and can cause more harm than good to our health. Always consult someone with medical preparation or a health nutritionist before taking supplements or vitamins. Is hard to believe but vitamins can harm as well if they are taken without our bodies needing them.

Increase your metabolism with a proper diet.

Drinking cold water – You know you can simply increase your rate of metabolism via drinking cold water some people will strange this simple act. We all know that our internal temperature is about 37 degrees. So when we drink cold water our body burns more calories aiming to increase the temperature of the cold water to our body temperature.

Increase frequency of Eating – Many people when they consider decreasing their weight they begin to prolong the period between meals. They thought that in this way they decrease their weight, which is extremely wrong. When you prolong the period between meals your body prevents losses of calories as possible it can. But when you eat your three basic meals, you should have spicy meals in between which stimulate your body to expend more calories.

Eating whole foods – Many peoples tend to have their food in a more processed form. They don`t know that in this way they deprive their body of great chances. At first, when you get your food processed your body will not burn any calories to extract its need from the diet. Also, there is rapid absorption of the elements which will lead to a rapid increase in blood glucose and expands to fewer calories. Also, many Vitamins and Elements are low in processed food. So eating whole foods expands more calories to get the body’s needs, and also helps to get many nutrients like Vitamins and Elements which considered co-factors in the metabolic process

Increase the protein content – Proteins have a more complicated chemical process that expands more calories. So we can use the advantage by increasing the protein content of our diet.

Deal with carbohydrates – When we have carbohydrates we should have types that need more energy to extract. And expend more calories. So look for high fibers with unprocessed carbohydrates.

Use healthy fat – Many people said that all fats are harmful. But there are types of fats that are helpful like Omega 3 which suppresses your appetite, increases your metabolism, and burns fat via the Leptin hormone.

Some foods that boost metabolism include green tea, garlic, apple cider vinegar, chili, mustard, complex carbohydrates, and proteins.

Patients who were obese due to what they called ‘low metabolism’ were less active than normal patients, even after losing weight. This study suggested that, rather than obesity causing low metabolism, a low metabolic rate could cause obesity. The study provided major headway in the study of metabolism and obesity. According to Dr. Levine, the study demonstrates that “the calories that people burn in their everyday activities are far, far more important in obesity than we previously imagined.” Perhaps the best metabolism supplement is a regular activity.


Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics.  She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.
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