Our metabolism converts fuel from the food we eat into the energy that is used for everything we do, from our thought processes (brain function) to physical activity, cell function and everything in between.
After we eat, our digestive system breaks down the proteins, carbs and fats from that meal into their finer forms (amino acids, fatty acids and sugars). These are then absorbed into blood which then travel to the cells.
Once the amino acids, fatty acids and sugars have entered our cells, enzymes speed up/regulate the chemical reactions involved in metabolising them. During this process the energy from these can be used by the body or stored in the body’s tissues. Most of the time it’s in the muscles, body fat and/or liver.
Fast, slow or somewhere in between ?
You’ve certainly heard of a “slow metabolism” before, but what does it mean ?
People talk a lot about the metabolisms “speed” and for good reason, we know it has a direct influence on our weight management.
The metabolisms “speed” refers to just that, the rate at which your body turns over the energy it consumes. Those who have a “slower” metabolism may find it much harder to lose weight than let’s say a child running around with their metabolism going through the roof!
So do you have a slow metabolism?
Your body is always trying to be in a state of homeostasis (balance). With this state comes your BMR, TEF and PA, these 3 factors make up your daily energy expenditure.
BMR – Basal Metabolic Rate: This is how much energy (calories) our body expends in a resting state
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TEF – Thermic Effect of food: This is the energy our body expends through digestion.
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PA – Physical activity: This is the energy we expend throughout our day whether it’s picking the kids up from school or the hard workout you did yesterday.
= Daily energy expenditure (your metabolisms “speed”).
Here’s a great link to calculate your BMR – http://www.bmi-calculator.net/bmr-calculator/
Once you have calculated this, multiply your BMR according to your activity levels shown below.
By following this method you will now know the “speed” of your metabolism
If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2 x training): Calorie-Calculation = BMR x 1.9
As you can see your metabolism is actually very easily influenced by what you’re doing on a daily basis so if you feel as though your metabolism could use a little bit of a nudge in the right direction I suggest you use one or all of the tips given below.
3 effective ways to “boost” your metabolism today.
- Get moving! As you can see by the previous calculations your movement on a daily basis has a HUGE impact on your metabolism so get out and move more.
- Eat more protein – the body burns more energy digesting protein than carbohydrates or fats. Eating more protein will also help in maintaining or increasing healthy tissue.
- Pick up some weights – now we’re not trying to be a bodybuilder but increasing your muscle mass will increase your basal metabolic rate so getting some healthy tissue on your body can be extremely beneficial. In fact, as we get older, muscle loss is one of the reasons our metabolisms slow down.