Mayoclinic.com defines metabolism as the body processes that convert calories from food and drinks into usable energy. At rest, the body needs a basic amount of calories, the basal metabolic rate or BMR, to continue its simplest activities such as breathing, blood circulation, muscle contraction, digesting, growing and repairing damaged tissues. The basal metabolic rate leads to the conversion of 60 to 70 percent of the daily caloric intake to energy. Many patients believe that boosting the rate of metabolism causes weight loss.
Increased Lean Muscle Mass
An October 2010 study published by the "Journal of the International Society of Sports Nutrition" reported that lean muscle mass is the best determinant of the basal metabolic rate. Lean muscle mass elevates metabolism within the body. Combining a good muscle training program with eating adequate amounts of protein and high-energy foods serve as the best way to increase lean muscle mass to raise metabolism.
Increased Physical Activity
Participating in regular physical activity serves as a way to increase the rate of metabolism. Muscle contraction requires burning of energy. Repetitive muscle movements, such as playing ball, jogging, brisk walking and swimming, result in increased consumption of energy.
Drinking Water
An article in "The Journal of Clinical Endocrinology and Metabolism" in 2003 states that drinking a lot of water can result in an individual burning an additional 95 calories. According to this study, drinking 500 mL water leads to the temporary elevation of energy consumption by 30 percent within 10 to 40 minutes. However, further clinical observation and larger-scale studies are necessary to establish this fact.
Intake of Thermogenic Ingredients
The intake of thermogenic ingredients may increase energy expenditure by the body, results in increase metabolic rate, according to a study published by the "International Journal of Obesity" in April 2010. Thermogenic ingredients increase heat production in the body and burn fat. Food and drinks containing caffeine, capsaicin and tea drinks such as oolong tea, green tea and white tea are some of the ingredients considered to be thermogenic in nature. This study explains that the regular intake of these thermogenic ingredients led to an extra daily energy expenditure of about 70 to 95 calories that can eventually result in weight loss. However, further studies are still needed to further prove this fact.
References
- Mayoclinic.com: Metabolism and Weight Loss: How you burn calories
- Australian Institute of Sport: Increasing Muscle Mass
- "Journal of the International Society of Sports Nutrition"; Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults; Noreen, E.E., Sass, M.J., Crowe, M.L. et al.; October 2010
- "The Journal of Clinical Endocrinology and Metabolism"; Water-induced Thermogenesis; Boschmann M., Steiniger J., Hille U. et al.; 2003
- "International Journal of Obesity; Thermogenic ingredients and body weight regulation; Hursel, R., Westerterp-Plantenga M.S., ; April 2010
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