What to know about boosting metabolism when you’re trying to lose weight.
What is metabolism?
Metabolism is the process by which your body converts food into energy. The energy produced by metabolism is used to fuel all bodily functions, including breathing, thinking, and physical activity.
What is the difference between basal metabolic rate and total energy expenditure?
Basal metabolic rate (BMR) is the amount of energy your body needs to perform its most basic functions, such as breathing, circulating blood, and digesting food. BMR accounts for about 60-70% of your total energy expenditure.
Total energy expenditure (TEE) is the total amount of energy that you burn in a day, including BMR and the energy burned through physical activity.
How can I boost my metabolism?
There are several ways to boost your metabolism, including:
* Eating a healthy diet: Eating a healthy diet rich in fruits, vegetables, and whole grains can help to boost your metabolism. These foods are low in calories and high in nutrients, which can help to increase your BMR.
* Exercising regularly: Regular exercise is one of the best ways to boost your metabolism. Exercise can help to increase your muscle mass, which burns more calories than fat. Even moderate exercise can help to boost your metabolism for several hours after you're done.
* Getting enough sleep: When you're sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to weight gain and increased appetite. Getting enough sleep can help to regulate your metabolism and promote weight loss.
* Reducing stress: Stress can also lead to weight gain and increased appetite. Finding healthy ways to manage stress, such as exercise, yoga, or meditation, can help to improve your mood and reduce your risk of overeating.
* Taking supplements: Certain supplements, such as green tea extract, caffeine, and ginseng, can help to boost your metabolism. However, it's important to talk to your doctor before taking any supplements, as some can have side effects.
How much can I expect to boost my metabolism?
The amount that you can boost your metabolism varies from person to person. However, most people can expect to boost their metabolism by about 10-15% by making healthy lifestyle changes. This can lead to a weight loss of 1-2 pounds per week.
Is it safe to boost my metabolism?
Boosting your metabolism is generally safe, as long as you do it in a healthy way. Eating a healthy diet, exercising regularly, and getting enough sleep are all healthy habits that can help to boost your metabolism and promote weight loss. However, it's important to talk to your doctor before making any drastic changes to your diet or exercise routine.