Looking for ways to lose weight? How about the means to maintain or gain weight? Then you might want to consider the benefits of a metabolism booster.
To boost your metabolism, you need to look at several, fundamental aspects along the way.
What is a Metabolism Booster?
A metabolism booster come in many forms, but they are methods of raising your metabolism for many purposes. They can be a specific type of food, powder, a smoothie mix and much more. The most common metabolism booster these days come in a supplement pill form.
In short, the goal here is to make your metabolism work more efficiently, especially during certain times of the day.
For example, you might want to boost your metabolism during a workout to burn more fat and give yourself more energy. Much the same can be said about energy during that mid-afternoon slump.
Bottom Line: You might need a metabolism booster to raise the effectiveness of your metabolism.
What is Metabolism and What Does It Do?
Metabolism is the process by which available nutrients in your body convert to energy.
Bioenergetics focuses on the chemical and metabolic pathways to help cells generate, share and spend energy.
In most cases, having the right nutrition is what will lead you to have a good metabolism.
In short, energy runs as a requirement for your body to create new proteins, cells and so on.
To create this energy, your metabolism burns calories and other nutrients to carry out cellular regeneration and repair.
Only through this process can your body maintain itself and continue to build upon itself.
Bottom Line: Without metabolism, you would not be able to heal broken bones any more than you could exercise and perform daily tasks.
How Does Metabolism Work?
You need to eat the right food to have a healthy metabolism. The food you eat burns into energy through the metabolism process in your digestive tract. At the same time, you can also use fat as stored energy.
During the biochemical processes driven by metabolism, food and drinks you obtain churn in your stomach into energy by combining with oxygen.
Simply resting even requires energy, considering your body does its best to repair damaged tissues during times of relaxation and sleep.
Your metabolism even needs to produce the energy needed to regulate breathing, circulating blood and adjust hormone levels as needed.
Bottom Line: Metabolism functions based on biochemical processes to fulfill your body’s energy needs at all times.
What is Metabolic Rate?
Understanding metabolic rate is crucial to know how fast your body burns calories. This rate determines the normal speed at which your body turns food, drink and fat into energy through burning calories.
It is important to understand that metabolic rates change throughout the day to day functions.
After all, more energy is needed when you walk on any given day and perform different activities. For example, your metabolic rate will run higher when you walk up the stairs while carrying groceries in your arm or a child on your hip in comparison to when you sleep at night.
This metabolic rate can run much higher during intense periods of exercise, which leads many people to believe they need to raise this rate to lose weight.
Bottom Line: Metabolic rate is the speed at which your metabolism works to produce energy for different tasks, both involuntary and voluntary.
How Do You Measure Metabolic Rate?
There are two, specific formulas to determine your metabolic rate. One works for males and the other works for females. Both formulas take your weight, height and age into account.
In order to measure this rate closely, you also need to look at either resting metabolic rate (RMR) or basal metabolic rate (BMR).
Understanding the difference between these two rates determines how much food and drink you need to gain each day in the form of calories to keep your metabolism going.
Bottom Line: Measuring metabolic rate requires a complex set of formulae that look at many factors in your life, from your age to your weight to your height.
Can You Boost Metabolism?
You might be concerned about whether or not you can boost your metabolism. In truth, there are plenty of tricks to do so, but they only work so much.
This statement comes as an unfortunate truth for people looking to lose weight.
Metabolism largely depends on two things. First, your size does matter. This factor can slow or raise your metabolism alone.
On the other hand, your genetics come into play at this point. If your parents had a high metabolism, then you are much likely to have the same.
If one parent had a faster metabolism than the other, then you have a split chance of going either way.
Bottom Line: You can only boost your metabolism so much in the end.
How Does Your Metabolism Affect Weight Loss?
For some people, metabolism affects weight loss greatly. However, depending on the genetics at play, you might not lose as much as someone else your size based solely on metabolism alone.
A higher metabolism does mean higher chances of turning calories into energy, but you must have that high metabolism first for it to work.
In the long run, your body’s main point to storing energy is to generate fat cells. This situation is true regardless of how fast your metabolism is.
Therefore, someone with a slower metabolism might store more fat and not burn it as fast as other people, but this statement is not always true.
Bottom Line: Metabolism only affects weight loss to a point.
What is Energy Metabolism?
In many cases, this enzyme acts as a unit of currency between cells. It communicates what to do with specific parts of cells from other nutrients.
Through this process, one glucose molecule, a type of sugar, can be translated into 30 or so ATP molecules.
Hence, the rate at which your body performs ATP can depend on the type of molecules you feed it through food and drink.
Bottom Line: Energy metabolism is the rate at which your body successfully completes ATP and cellular conversion between molecules.
What are the Common Metabolism Booster Ingredients?
There are certain ingredients a metabolism booster contains. One of the most common boosters is caffeine. In short, caffeine increases the heat ratio at which your body can function under to generate ATP. In most cases, one cup of coffee will do more than what most people need.
However, certain caffeine pills equal two cups of coffee, which is more than normal compared to some people’s coffee consumption rates.
Another popular ingredient is capsaicin. This chemical is what makes hot peppers, well, hot. In many studies, capsaicin has shown possibilities of boosting metabolism.
Hence, it can also boost weight loss for some people as it burns an additional 50 calories per day.
Macha, also known as a powder form of green tea, also makes a frequent appearance on this ingredient list.
One study indicates that the catechins and caffeine often found in green tea are what attribute to maintaining a specific weight, if not losing weight.
Bottom Line: Many ingredients can be used in a metabolism booster, many of which are found in other foods and drinks.
Metabolism Booster Side Effects
Here is a closer look at some of the side effects connected to a metabolism booster.
- Raised heart rate
- Raised blood pressure
- Irritability and agitation
- Long-term exposure negatively affects kidneys
- Liver damage
- Appetite suppression
- Irregular spikes in energy
Metabolism Booster Supplements
Here are some common metabolism booster supplements.
Selenium can help with regulating your thyroid, which plays a large role in maintaining your metabolism. Not obtaining enough selenium can lead to various types of thyroid disease.
Dietary fiber focuses on keeping your digestive tract moving smoothly. It also helps your GI tract to absorb and use nutrients more effectively.
Zinc plays a crucial role in keeping your immune system intact. Furthermore, it also works with selenium to keep your thyroid working properly to regulate metabolism.
Bottom Line: Selenium, dietary fiber and zinc are essential metabolism booster supplements.
What Foods Boost Your Metabolism?
You can use several foods to boost your metabolism with ease.
Water plays a keep role in keeping your body regular, mostly because of how much water exists in your body. In fact, you can raise your RMR by 50 calories per day with 48 ounces of routine water drinking each day.
Beans play a large role in helping your intestines to fight inflammation while allowing your body the chance to lower insulin levels. They also help your body to regulate testosterone to increase energy and build more muscle.
Protein helps your body to create and maintain lean muscle. Because the body burns more calories to turn protein into energy.
Many studies indicate that people can increase their post-meal calorie burn to upwards of 35 percent.
Bottom Line: Coffee, water, beans and protein are four foods that play key roles in boosting metabolism.
How to Increase Metabolism without Exercise?
There are plenty of ways to increase your metabolism without exercising. First and foremost, you should drink two cups of cold water as soon as you wake up. This process will jump start your body and make it go between RMR and BMR much faster.
Another option is to stand up instead of sitting down as much as possible. You burn more calories while standing and even more while walking.
Therefore, many offices have started to invest in stand-up desks for their employees to help with this metabolism revitalization.
Keeping the right balance of sleep in your life also helps to maintain metabolism. Most of this situation relies on the fact that your body relaxes and repairs itself during sleep so that it can focus energy elsewhere during the day.
As mentioned previously, capsaicin can raise your metabolic rate as well. Therefore, you could also try eating spicy foods more often to boost your metabolism.
Bottom Line: Many facets exist to help you boost your metabolism without having to exercise.
Can Your Metabolism Slow Down?
Your metabolism can slow down over time. Outside of genetics, your size plays a major role in this factor. Theories suggest that you burn calories slower if you are larger in size. Also, having hormones that are unregulated can also change how your metabolism acts.
Lower levels of testosterone in the body can also lead to slower metabolisms because you are not as able to convert fat into energy. Also, people who experience a lot of stress in various ways can slow your metabolism because of cortisol. This hormone produces in the body because of stress and it can clog up enzyme reactions and repair tactics.
As alluded to earlier, a good night’s sleep on a routine schedule helps your metabolism a great deal. It helps the body to deal with cortisol and to repair the body. Furthermore, spikes in insulin work in much the same way to slow metabolism.
Bottom Line: Many factors work against your metabolism and slow it down. One of the major factors is age.
The Connection Between Metabolism and Age
In many ways, your metabolism changes as you age. Sadly, your metabolism will slow down as you age. For one thing, your body does not need to focus as much on growth over time.
Instead, it starts to focus on repair and revitalization instead. These processes do not require as much energy as completely new growth does. After all, you tend to eat less often as you grow for this very reason.
However, unlike some elders might advise youth, your metabolism does not drop off as a specific age. Instead, the drop happens progressively over time because your hormones shift in how they function.
For women, menopause starts the decline in metabolism because their bodies no longer have to focus on preparing and caring for two people at the same time. They no longer have to worry about new cells always being made in their wombs.
Another problem here is the fact that we lose muscle mass the more we age. The body simply does not need as much muscle to perform certain tasks, which also means we become less active over time.
Bottom Line: Age certainly plays a factor in slower metabolism, but it certainly does not happen overnight or at a specific age marker like 30.
The Bottom Line on a Metabolism Booster
In the end, you might want to boost your metabolism for various reasons. You can eat certain foods or take specific supplements to boost your metabolism, but these tactics only work to a point. In the end, you have to rely on a healthy lifestyle and exercise to keep a powerful metabolism going strong. However, you cannot fight how genetics code your body to work, so you might only be able to use these boosters to a specific point of effectiveness.
Summer Banks, Director of Content at Dietspotlight, has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with doctors specializing in weight loss and completed coursework in nutrition at Stanford University. full bio.