How to influence your Metabolism
For most people the term metabolism tends to be associated with weight management, meaning if we have a “fast metabolism” we can lose weight easily, and if we have a “slow metabolism” it will be more difficult to lose weight
Even though metabolism plays a role in weight loss, it is also connected to many aspects of our health
“In simple terms, metabolism is the internal process by which your body expends energy and burns calories. It runs 24/7 to keep your body moving, even when you're resting or sleeping, by converting the food and nutrients you consume into the energy your body needs in order to breathe, circulate blood, grow and repair cells, and everything else it does to survive” (Harvard Health Publishing)
Factors that affect metabolism
Age can affect metabolism because as we get older, metabolism slows down. However, keep in mind that as we age our physical activities decrease as well as muscle mass which will affect how weight loss fits in the equation. A slow metabolism burns fewer calories, which means more get stored as fat in the body.
Lifestyle factors and poor diet also impact metabolism and can increase the risk of dysfunction such as Metabolic Syndrome, which means that we can’t blame only a sluggish metabolism for weight gain.
Metabolic Syndrome is a group of health problems that include too much fat around the waist (visceral fat), elevated blood pressure, high triglycerides, high insulin, and low HDL cholesterol.
Metabolic syndrome is caused by an unhealthy lifestyle that includes eating too many of the unhealthy calories, being inactive, and high weight gain around the waist. For women: waist circumference more than 34” and for men more than 40”. This lifestyle can lead to insulin resistance, a condition in which the body is unable to respond normally to insulin which will affect hormones, risk of developing type 2 diabetes, PCOS, poor detoxification pathways, stroke, etc.
How to increase metabolism and support weight management
We can’t stop getting older, but we can start adding new habits to our current lifestyle to help boost our metabolism and get all the benefits that come with it
Increase the daily consumption of proteins: Adding proteins to every meal has been associated with fat loss and reducing body weight. It also supports cellular health and balances insulin spikes during the day, by keeping you fuller for longer and avoiding the blood sugar roller coaster.
Drink Green Tea: The catechin compound found in green tea can increase energy the body uses which will help to speed up metabolism and could support weight loss. However, keep in mind that catechin is a type of caffeine, so avoid drinking this type of tea in the afternoon or close to bedtime.
Eat low-glycemic foods: A low-glycemic-load diet may result in greater weight loss vs. calorie restriction. Glycemic load is a measure that indicates how different foods affect blood glucose levels after their consumption. Avoiding processed foods or refined carbs will help balance insulin resistance and contribute to weight loss and more energy
Exercise: I know this sounds like a broken record, but moving and exercising is key for positive metabolic changes, for more energy, flexibility, mental health, and cardiovascular health. If you can’t go to a gym or a studio, get into the routine of walking every day and carry a pair of light dumbbells in your hands as you do. You will see changes in your body in no time
Sleep: Sleep deprivation has been associated with weight gain and also with elevated cortisol and inflammation. Laboratory studies have clearly shown that sleep deprivation can alter glucose metabolism and the hormones involved in regulating metabolism, that is, decreased leptin levels and increased ghrelin levels.
Supplementation: You can supplement your diet with some compounds that can help to improve metabolic markers such as lipid levels, increase energy production, and also increase thermogenesis (a process in the body that converts energy to heat).
Some of these compounds are flavonoids (naringin and hesperidin) to help with obesity, hypertension and metabolic syndrome. Omega 3 fatty acids help with glucose levels and lipolysis. Minerals such as magnesium, selenium, chromium, zinc, iodine are also needed for a good metabolic health
Check my go-to supplements to increase metabolism here HERE
As I always say, the best way for you to see changes in your body and in this case, increase metabolism, is by being consistent with your health practices and be aware of your body’s reactions to foods and lifestyle habits.
Thanks for reading!