Metabolism is a process wherein the body converts food into energy, which is either used for the functioning of various biological processes or for storage in the case of excess energy. In simple words, metabolism is a process that influences how easily the body gains or loses weight.

The amount of energy, or calories, that the body needs for basic functioning is called Basal Metabolic Rate (BMR). Often, we unknowingly reduce our metabolic rate by constantly exposing ourselves to high levels of stress, consistently consuming inflammatory foods (e.g., packaged and processed food, refined sugary foods and drinks etc.), following a sedentary lifestyle, and lacking good quality of sleep.

These unhealthy habits are known to reduce the body’s metabolism, which ultimately leads to developing lifestyle disorders such as diabetes, hypertension, obesity, cardiovascular diseases, kidney disorders and several other complications.

Hence it is of utmost importance to develop healthy lifestyle habits and maintain a greater level of BMR. Here are a few simple ways to boost your body’s metabolism:

1. Eat small and frequent meals. It prevents the body from going into starvation mode, and ensures that the fuel gained by your body in the form of food is constantly burnt, thus enhancing your metabolism.

2. Drink cold water. The body’s BMR increases when you drink cold water, as then it tries to generate heat to make the body come back to normal temperature. A research study shows that overweight adults, who drank half a liter of water before eating their major meals, lost 44% more weight than the adults who did not drink water. (i)

3. Eat good proteins. Our body requires more energy to digest, absorb and process protein compared to carbohydrate or fat. A study shows that an extra requirement of energy for processing protein in the body increases the metabolic rate by 15-30% when compared to 5-10% for carbohydrates and 0-3% for fat. (ii)

4. Exercise enough. By regularly engaging in some kind of endurance exercise we end up building muscles, and these muscles burn calories even when the body is in a state of rest. There is yet another study that emphasizes how metabolism increases, even in the resting state, with high intensity resistance training. (iii)

5. Have good quality sleep. This is essential, as it increases the hunger-suppressing hormone called LEPTIN, and decreases the hunger-creating hormone called GHRELIN. Studies have shown that sleep-deprived individuals feel more hungry and struggle to lose weight that those who are well rested and have good quality sleep. (iv)

In short, the journey from fat to fit consists of two key aspects of health: increasing metabolism, and letting go of unhealthy habits. Choice is yours!

References:
i. https://pubmed.ncbi.nlm.nih.gov/19661958/
ii. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
iii. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
iv. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/