NutritionConverting Fat into Muscle1?
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Renu PuriWhat you can expect from this blog
A lot of people struggle with a slow metabolism that not only hampers their day-to-day tasks but also is a prime reason for weight gain. It is recommended by medical professionals and certified nutritionists to enhance your metabolic rate for your overall health and not just for the sake of weight loss.
With this blog, we aim to provide our readers with 10 guaranteed ways to boost metabolism. We believe anything and everything is possible with the right guidance and that is one of the reasons our certified nutritionists teamed up to write this blog so it can benefit you and many others like you who are on a mission to boost their metabolism!
Introduction
Have you ever wondered why some people stay thin despite eating all the junk in the world but others tend to gain weight just by eating one serving of pudding?
The answer is simple: metabolism. Some people have a fast metabolism meaning that their body is able to efficiently process food into energy, resulting in a higher rate of caloric burn and potentially leading to weight loss. On the other hand, a slow metabolism means that the body burns calories at a slower rate, which can lead to weight gain and difficulty in losing weight.
“Metabolism” is one word that gets a lot of heat. In fact, it is something that gets crucified more than tori, tinda, and ghiya combined. Can’t lose those stubborn 4-kilos? Metabolism’s fault, can’t even think of eating your favourite aloo tikki chaat? Metabolism’s fault. Exhausted all the time? Definitely metabolism’s fault. Irritated all the time? Most definitely is your spouse’s fault but let’s blame it on the metabolism and cut him some slack! :)
Whenever we talk about metabolism, we always remember our dear client, Priti. Priti, a big foodie by heart, is someone who always felt like God was unfair to her because he gave her a slow metabolism even after knowing how much she loved food. During her first session with us, she shared a heart-touching story with us that made us realize the gravity of what life is like for people who have a slower metabolism.
‘It's hard to pinpoint the exact moment I became aware of the difference between fat and thin, but I think it was when I was in kindergarten and my teacher made me stand up at recess to sing "I'm A Little Teapot”, She exclaimed. I had no idea what she was talking about--she didn't tell me that teapots are small and boil water, or that they're supposed to be round and have handles on them. But it didn't matter because all I could see was my teacher's face, watching me as if to say ‘That’s hilarious, you should do this often!’ This happened over and over again until it hit me: Are fat people supposed to be a butt of jokes? Are they supposed to overlook their underlying ailments, genetics, and slow metabolism and act as if it's okay for people to laugh at them?
Absolutely not!
Priti’s case was different.
She embraced her curves and was an advocate for body positivity. Her intent with boosting her metabolism was to not change how she looks, but to feel healthier from the inside and if the change came in the form of weight loss, she was not opposed to it. Priti’s concern was that no matter what she did, she felt sluggish and extremely fatigued to the point that daily chores were becoming a hassle.
To curb her problems, our registered dietitian created a flexible metabolism booster diet plan for her. This diet plan was created considering Priti’s body type, genetics, activity levels, busy schedule, and even her taste buds! Yes, you heard it right. We believe that a diet should never feel like a compromise, but rather a lifestyle that you can sustain, and that is why we recommended mouth-watering recipes to Priti that would take care of any of her cravings and make her feel like she never left junk food.
What is “Metabolism”?
Metabolism, according to News Medical & Life Sciences, is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism.
Metabolism can be conveniently divided into two categories:
- Catabolism - the breakdown of molecules to obtain energy
- Anabolism - the synthesis of all compounds needed by the cells
Metabolism is closely linked to nutrition and the availability of nutrients. Bioenergetics is a term that describes the biochemical or metabolic pathways by which the cell ultimately obtains energy. Energy formation is one of the vital components of metabolism.
What functions does your “Metabolism” carry out?
- Regulating body temperature
- Breathing
- Blood circulation
- Food and water digestion
- Balancing hormonal levels
- Cell growth and repair
What is Basal Metabolic Rate and Resting Metabolic Rate?
Basal Metabolic Rate (BMR) is the least amount of calories required by your body for basic functions and comprises more than 65-70% of calories you burn every day. Resting Metabolic Rate (RMR) is the amount of calories your body needs to function while it’s at a resting position or during low-laborious activities.
Overview of the presence of Metabolic Syndrome in India:
According to a study by Rajvir Bhalwar on Metabolic Syndrome: The Indian public health perspective,
Metabolic Syndrome (MetS) is a clustering of specific risk factors, namely, central obesity, raised blood pressure, impaired fasting glucose, raised triglycerides, and low levels of high-density lipoprotein-cholesterol (HDL-C).
This constellation is triggered by insulin resistance and its resultant hyperinsulinemia. The two most important and universally agreed causes of insulin resistance are increased body fat (particularly central obesity) and physical inactivity. Other causes include certain genetic/pro-genetic factors, an unhealthy diet, tobacco use, and excessive alcohol intake.
Within three decades of the initial description of MetS by Reaven, various defining criteria have been developed by now, by leading international professional bodies, the most commonly used being the one given by the Adult Treatment Panel III (ATP III) report of the National Cholesterol Education Program (NCEP) [NCEP-ATP-III], the updated guidelines recently released by the American College of Cardiology (ACC) and the American Heart Association (AHA).
MetS has been well documented to increase the risk of ischemic heart disease (IHD) by two to three times and of type-2 diabetes mellitus (T2DM) by five times. The worldwide prevalence is on the increase, with the overall global prevalence estimated to be 20%–25% of the adult population.
In our country, various epidemiological studies undertaken across the country have consistently shown a high prevalence, which is likely to be as much as one-quarter of the adult population, with increasing age and female gender being at higher risk.
The occurrence has also been recorded among the Armed Forces personnel as well as in adolescents. MetS has therefore become a priority issue for both, the public health providers as well as for the clinicians in our country, and needs concerted, all-around efforts for its prevention, early detection, management, and research.
10 guaranteed ways to increase metabolism :
While you don’t have any direct control over your genetics or your body makeup, there are some simple and efficient ways to boost your metabolism by making little tweaks to your diet and lifestyle.
1) Eat at regular intervals
Eating in regular intervals can help boost metabolism because it keeps the digestive system active and prevents long periods of hunger, which can lead to overeating and ultimately result in slowing down metabolism. When you eat at regular intervals, your body is able to better regulate the production of digestive enzymes and hormones, which helps convert food into energy more efficiently. We encourage eating smaller, frequent meals to help stabilize blood sugar levels and reduce, if not eliminate any unwanted cravings.
2) Increase your protein intake
Consuming good amounts of protein can boost metabolism because proteins require more energy to digest compared to carbohydrates and fats. This process, known as the "thermic effect of food" burns more calories and increases the overall metabolic rate. It can also help in maintaining and building muscle mass so if you are looking to build muscle, make sure to incorporate protein-rich foods in your diet regime.
3) Replace your tea with Green tea
Green tea contains caffeine and catechin called EGCG, both of which have been shown to increase metabolism and fat oxidation. Caffeine is a natural stimulant that can boost energy levels and increase the metabolic rate, while EGCG has been shown to help regulate metabolism and promote the burning of fat for energy. Drinking green tea regularly as part of a healthy diet and lifestyle may help increase the body's metabolic rate and also promote weight loss simultaneously.
4) Plan an exercise routine and stick to it
Exercise is an effective way to boost metabolism because it helps build and maintain muscle mass. Muscle tissue is more metabolically active than fat tissue meaning that the more muscle mass you have, the higher your resting metabolic rate will be. Exercise can be in any form of pilates, Zumba, gym workouts, or just walking. This helps increase the body's demand for energy, which in turn burns more calories and increases the metabolic rate.
5) Eat fiber-rich foods
Eating fiber-rich foods can help boost metabolism by promoting feelings of satiety and curbing your overall calorie intake. Fiber is a type of carbohydrate that is not easily digested, so it moves slowly through the digestive tract and helps regulate the absorption of nutrients. This can lead to a slower, more controlled release of energy and help curb hunger, which ultimately leads to a reduced calorie intake. Eating a diet that is high in fiber-rich foods as part of a healthy overall diet may also encourage weight loss.
6) Get adequate sleep
Sleep has a significant impact on metabolism. Adequate sleep is important for regulating hormones that control hunger and metabolism like Leptin and Ghrelin. Leptin signals the brain that the body has had enough to eat, while ghrelin stimulates hunger. When you don't get enough sleep, your leptin levels may drop and your Ghrelin levels may elevate leading to increased hunger and cravings for high-calorie and processed foods.
7) Experiment with spices
The active component in many spicy foods is called capsaicin and has been shown to increase thermogenesis, the process by which the body generates heat, and in turn, may increase the metabolic rate. Studies show that certain spices like turmeric, pepper, cinnamon, chilli, and cumin can be foods that increase metabolism while suppressing your appetite. Isn’t it a relief to find out that you don’t have to settle for boiled and bland food to lose weight or boost metabolism, contrary to the popular belief?
8) Keep yourself hydrated at all times
Drinking at least 6-7 glasses of water every day is suggested by medical professionals and registered dietitians for good health. Optimum hydration is essential for a fast and healthy metabolism. Drinking water throughout the day and especially before meals can satiate you and help support weight loss in the long haul.
9) Take probiotics
Probiotics are beneficial bacteria that can be found in certain foods or can be taken as supplements. Research has shown that probiotics can impact metabolism in several ways. They can help improve gut health by promoting a healthy balance of gut bacteria. A healthy gut microbiome is associated with better digestion, absorption of nutrients, and regulation of hormones like Leptin and Ghrelin. They also have been shown to reduce inflammation in the gut and throughout the body which can have a positive impact on metabolism. Chronic inflammation has been linked to several metabolic disorders, including obesity and type-2 diabetes.
10) Embrace healthy fats
Healthy fats play a pivotal role in hormone regulation and can help regulate hormones such as Leptin and Ghrelin. They can also help improve the metabolism of carbohydrates, as they slow down the release of glucose into the bloodstream which can prevent spikes in insulin and blood sugar levels. Some healthy fats such as monounsaturated and polyunsaturated fatty acids are important for maintaining muscle mass and overall body composition which are key factors in boosting metabolism. Incorporating healthy fats into your diet like olive oil, nuts, seeds, fatty fish, and avocados as part of a balanced diet can also help increase your metabolic rate. However, it's also important to be mindful of portion sizes and limit your intake of unhealthy, processed fats, such as trans fats and saturated fats, which can negatively impact your metabolism.
A healthy metabolism through and through can do wonders for you…
A strong metabolism is one of the best things you can do for your health. In fact, it's so vital that it's been dubbed the "new" secret for weight loss by celebrities and fitness influencers around the globe.
The reason why so many people are losing weight these days is that they're eating less and exercising more. But there's another way to take control of your weight and that's by strengthening your metabolism.
What does this mean? It means that when you eat less and exercise more, your body burns calories even when you're not moving around. This means that even if you're sitting on the couch watching television all day long, your body will still be burning calories! And when we burn off more calories than we eat, our bodies are capable of storing fat cells and then releasing them as we sleep at night. So if you want to lose weight fast without having to do any extra exercise, work towards having a strong metabolism!
If you are anyone like Priti and are not looking to boost your metabolism just for the sake of weight loss and for its health benefits, that’s great too.
The safest and most sustainable way to boost your metabolism is by seeking professional guidance. At niwi.ai, we have guided a lot of aspiring dieters like you on a fulfilling journey.
From nutrition guidance to customized meal planning to motivating you, we do it all. Our registered dietitians take into consideration your body type, ailments, busy schedules, activity levels, lifestyle, and goals to help boost your metabolism naturally.
Ready for a health revolution? Join us on our mission to transform the nutrition landscape!
For any queries, Write to us at info@niwi.ai or call us at +91-8800874676.
At niwi.ai, we have helped thousands of clients transform their lives and feel stronger, more energetic, and definitely more confident in how they look and feel, by improving their relationship with food!
