Metabolism & Weight Management
Metabolism is such an important aspect when it comes to weight management, but then, how does it work?
What is Metabolism?
In simpler terms, it is just a simple process of converting what we eat into energy. To keep our body functioning, we eat meals (Calories), and whatever we eat, is broken down into different components and then supplied to the body, different organs, that has some or other function. It’s a biochemical process that takes place inside our body cells. By breaking down our food, Metabolism provides the energy to move, to think, to breathe, etc. and the amount of calories burnt for the functioning of these activities is your Basal Metabolic Rate (BMR).
How Does it Work!!
Different individuals have different degrees of Metabolic rate, few may have very active ones and others need to work a little bit more to boost their Metabolism. It is to be believed that, individuals who have more muscles tend to have a better Resting Metabolic Rate (RMR) and hence lose more calories than those who have lesser muscles and more fat. Apart from this, Age and body structure also determine an individual’s Basal Metabolic Rate.
I would like to mention here, that BMR and RMR are used interchangeably, except for the fact, BMR is measured under strict conditions and gives slightly better reading than RMR.
Metabolism is divided into two categories:
Catabolism– It breaks down the Organic Matter. This reaction provides energy and components for an Anabolic reaction to take place.
Anabolism– It builds up the components of cells such as Protein and Nucleic acid. The energy from the Catabolic reaction is used to synthesize complex molecules. It has three stages, production, activation, and then assembling into complex molecules like Protein, polysaccharides, lipids, and nucleic acids.
What we eat is Food, but our Metabolism is unaware of the types of food that we eat, it requires and gets Four Main macronutrients out of our food, which is:
- Protein
- Fats (Lipids)
- Carbohydrate
- Nucleic Acids
These macro Nutrients are further broken down with the help of the Digestion process into:
- Amino Acids
- Fatty Acids
- Glucose
- Nucleotides
Weight Management
Weight Gain is a problem to worry about, for many of us. Weight Gain is the result of consuming more calories than we burn. This difference occurs due to many reasons like our lifestyle, the amount of sleep we take, eating disorders, at times it is genetically as well. Then there are some medical problems as well that slows down the metabolism,i.e., Thyroid, Cushing’s Syndrome ( due to high level of Cortisol Hormones), etc.
One tends to lose weight faster than others due to stronger Metabolism if a deficit is created between the intake of calories and the burning of them. Of course, we all would lose weight if we follow this deficit, but the level of reduction would be different because of the Metabolic rate.
Boost the Metabolism
It is to be said that those who have an Active daily routine also have a Faster metabolism. We don’t have control over our Metabolism, but what one can do is to indulge in an active routine, which, of course, would directly support the Metabolic Rate.
Things can be followed to boost Metabolism and reduce weight:
Active Lifestyle: Do every small bit that would make you get up from the chair and make you walk or move your body. Everybody movement will burn calories and will lead to a reduction in weight, not significantly, but gradually and slowly it would start showing the results.
Aerobic Exercise: Walking, Running, Cycling, Swimming, make such activities a part of your daily schedule. Modify and increase the intensity, as and when required, and to improve even further.
Strength Training: The more muscles you build the more fat you burn, and while building those muscles, you burn more calories. Strength Training such as Weight lifting will help in losing those calories.
Diet habits: Take have breakfast and lunch and lightest of the meal at night. Prepare and Eat smaller meals at regular intervals, say 2-3 hours, instead of three big meals. That will help you to keep your metabolism engaged, curb your cravings from eating unwanted stuff. Prepare your food as per your liking and ignore unhealthy and boring food. Eat the rainbow. Green, Yellow, Orange, Red, Purple… I mean all types of veggies. That will supply all those essential nutrients that your body needs. Stock your snacks with healthy items, like nuts, fruits, etc.
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