Metabolism is a set of biochemical reactions that occur in your body to sustain life. These reactions enable you to perform all the functions in your body like sleeping, digestion, walking, resting, burning calories, and so forth. The reactions use energy broken down from food.
Metabolic rate is a measure of energy expenditure over a specific period. It is vital in regulating the body’s energy balance, which shows the correlation between expenditure and storage of the energy consumed. The amount of energy utilized when resting is the Basal Metabolic Rate (BMR). Every dietary strategy or workout plan operates on the principle of boosting the BMR. The rate is enhanced by burning calories instead of converting them to fat.
Factors Affecting Your BMR
Several factors influence your BMR. Knowing these factors lets you work on increasing your BMR.
How fast you burn your calories or how much fat your body puts on is coded in your DNA. A slow metabolic system converts most of the consumed calories into fat instead of converting it into energy. A fast metabolic system does the opposite. The reality here is beyond anybody’s control.
Men have a higher BMR compared to women. The difference has to do with muscle to fat ratio. Women are genetically inclined to have more fat cells than men. A higher body muscle percentage increases BMR.
- Body Mass
BMR goes up with an increase in weight, height, and surface area.
Your metabolic rate steadily declines as you age.
Regardless of these factors, there are ways to decrease fat storage and increase fat expenditure naturally.
How to Increasing Your BMR?
- Work Out
Exercising is an excellent way to improve your BMR, there has been reporting that the Okinawa Flat Belly Tonic System is a great natural way to boost low metabolism and lose weight naturally. Studies show that including both aerobic and anaerobic exercises increase lean muscle and decreases body fat. The energy requirements of a workout warrant the use of excess calories. Physical exercises also boost your lean muscle mass.
Muscle has a significant role in energy balance. It uses both glucose and fatty acids as fuel for energy production. The more muscle you have, the less fat storage you get. Embracing an active life as you age is also crucial to boost your BMR as it naturally slows down.
- Watch Your Caloric Intake
When your BMR is low, consuming more calories than your body expends increases fat storage. Therefore, eat the number of calories your body needs. How many calories you consume is dependant on your Body Mass Index (BMI). If you go overboard, supplement the caloric gain with workouts.
Noteworthy, low-calorie intake or starvation only slows down your BMR. During fasting, your body uses less energy. The reduced metabolic rate is a conservation strategy to keep you functioning as your body anticipates the next calorie intake. During this period, your calories are converted to triglycerides and stored in your fat cells.
- Eating Foods With a Higher Thermic Effect
Your body burns calories every time you eat in a phenomenon known as the thermic effect of food (TEF). Some foods require more energy; hence, more calories for digestion to complete digestion. Such foods have a higher thermic effect. High thermic effect foods increase BMR for a few hours. There have been reporting that African mango has several key benefits for weight loss
Both plant and animal sources of proteins are higher TEFs compared to fats and carbohydrates. A protein’s thermic effect ranges between 20% to 30%. However, the efficacy of protein in raising your BMR depends on your meal nutritional profile. The accompanying nutrients participate as fuel in breakdown proteins.
Additionally, processing also affects a food’s thermic effect. For instance, natural carbohydrates rich in fiber have a higher thermic effect compared to refined carbohydrates. The same applies to proteins. It is also vital to include exercising after consuming a high protein meal to boost your BMR.
- Eating Heavy Meals During Early On During the Day and Light In the Evening
A growing number of studies show that eating high TEF during the day is much more effective at increasing BMR instead of at night. The basis of this supposition stems from the circadian rhythm – the body’s internal clock that determines sleep and wake patterns.
Your body functions promptly because of this rhythm. It affects hormonal balance regulation and metabolic functions, which get affected by irregular food consumption. At night, your body is prepared to rest, and having a meal at that time interferes with the metabolic processes scheduled for that time.
Conclusion On Boosting Low Metabolism Naturally
A slow metabolism will lead to weight gain and possibly more issue in your health. The best tip to consider is exercise, if you have no other choice look for a safe supplement that can help deliver result.