Metabolism is the amount of energy the body needs to perform its basic functions. The metabolic rate is the burning of the food taken. Metabolic rate differs from person to person. For example, children, active people, and men have a higher metabolic rate. A slow metabolic rate causes weight gain.

The conversion of the food we eat into energy is a biochemical process, and the metabolism strives for the body to maintain its optimal functions. The converted energy emerges thanks to the enzymes in the cell. Consumed foods are broken down by enzymes. Here, the speed of metabolism becomes important because the faster your metabolism works, the more energy your body needs. In addition to the well-known information, we can give the information that the vital functions of the individual such as respiratory and mental functions are also affected among the benefits of the rapid work of metabolism . Because the human body does not consume energy only while in motion. It also consumes energy while sleeping, sitting or digesting food.

So, what are affected by the metabolic rate?

Basal Metabolic Rate: Basal metabolic rate, which varies from person to person, indicates the minimum amount of calories the body needs to perform basic life activities. Generally, basal metabolic rate is associated with age, but it also decreases with decreasing lean body mass in an individual’s body. On average, basal metabolism constitutes 60-75% of an individual’s daily calorie needs. After the age of 20, the basal metabolic rate decreases by 1-2% every 10 years. However, genetic structure, the amount of physical activity and diet of the individual play a large role in the variation of basal metabolic rate.

There are several methods for calculating basal metabolic rate, but the Harris-Benedict method is the most preferred. This formula also different constants used for men and women.

Basal Metabolic Rate for Women

655.1 + (9.56 x kg ) + (1.85 x height ) – (4.68 x age)

 

BMR for men;

It is calculated using the formulas 66.5 + (13.75 x weight) + (5.03 x height) – (6.75 x age) .

 

Metabolism During Digestion: The release of the energy used for the digestion of food is also the metabolic activity called the thermic effect of food.

Metabolic rate depends on several parameters. In addition to these parameters, there are a few foods we can consume and activities we can do that can help speed up our metabolism. By accelerating our metabolism with methods that we can include in our daily lifestyle, we can lead a healthier and higher quality life.

What Can Be Done to Increase Metabolic Rate?

  • Prolonged starvation causes our metabolism to lock. You can start the day with breakfast in order not to decrease the speed of your metabolism.
  • Eat at least 3 meals a day. You can find the most suitable diet for yourself and keep your metabolism active with this arrangement. Try eating 2 main meals and 2 snacks or 3 main and 2 snacks. When you find the most suitable for you, don’t forget to provide your portion control.
  • Drinking water is the key to speeding up metabolism. You should be consuming at least 2 liters of water per day. As seen in body analysis, do not wait to be thirsty to consume water and drink plenty of water, as the amount of water in the person’s body is low and the fat content is higher.
  • Take advantage of herbal teas to speed up your metabolism. You can choose herbal teas that support fat burning, such as green tea and white tea. 2 cups of herbal tea a day will help speed up your metabolism.
  • Build your meal plates from balanced nutrients. The body spends more energy while digesting foods such as meat, fish, cheese, eggs, which are protein sources , and thus, our metabolism accelerates.
  • One of the most important practices to speed up metabolism is regular sleep. Studies have revealed that the metabolism of individuals who are in deep sleep, especially between 02:00 and 04:00, burns fat better.
  • Do not be inactive. Take at least 10,000 steps a day and try to incorporate more physical activity into your life.

Foods to Increase Your Metabolic Rate

Foods containing fiber are the most important sources to increase the metabolic rate. Fiber increases energy during digestion and accelerates metabolism. Generally, the ratio of fiber in vegetables and fruit groups in foods is quite high. Some of the most effective foods are oranges, spinach, broccoli and cabbage. In addition , foods such as whole grains, oats, pumpkin seeds, hazelnuts and almonds also contain a good amount of fiber.