Metabolism is a range of biochemical processes that occur within you. It consists of the buildup, known as anabolism, and breakdown, known as catabolism, of substances. Typically, however, when you think of metabolism you think of the breakdown of food and its conversion into energy. A number of things influence your metabolic rate, such as age, sex, percentage of lean body mass, and genetics.
Hypothyroidism, a rare condition, is when the thyroid produces less hormone than usual. Individuals diagnosed with this will have a lower metabolism and require medication to regulate the thyroid. If you suspect you may suffer from this, consult your physician for testing and treatment before taking part in any dietary or exercise plan. Genetics aside, you can fine tune your metabolism with exercise, diet, and supplements. Certain nutritional choices can rev up the way your body processes and burns energy, giving you a healthier and more toned physique.
Lean Protein
Lean cuts of red meat, poultry, and fish offer numerous advantages for sustaining a healthy diet and active metabolism. Your body works harder and uses more energy to burn protein than other food sources. Fish, such as salmon, is also a great source of omega-3 fatty acids, which helps to regulate the body's leptin levels. Their presence signals when you are full and have had enough to eat.
Fiber
Fiber, which is found in oatmeal, fruits, and dark, leafy greens, aids metabolism in three ways. Similar to protein, fiber requires more energy to break down. Eating fiber at a meal, say breakfast, keeps you feeling full longer, reducing the need to snack. A fiber rich diet also keeps insulin levels low avoiding a spike. When an insulin spike occurs the body not only begins to store fat, but it is followed with another drop that leaves you feeling lethargic and wanting to eat more.
Green Tea
It seems like green tea is almost everywhere nowadays, and with good reason. Rich in antioxidants, green tea also is known to have a thermogenic effect, thanks to the presence of phenols and caffeine. A thermogenic will raise body temperature and temporarily increases the rate that you are burning calories. Periodically raising your metabolism will burn more fuel, and in time increase your body's energy expenditure even at rest. Hot or chilled, it's a solid healthy beverage for your diet.
Capsaicin
Capsaicin is the thing that makes hot peppers hot, and can give a temporary kick to your metabolism. Found in jalapeno, cayenne,and other spicy peppers, capsaicin can kick up the heat of your favorite dish and turn up the heat in your body.
Water
While water isn't thermogenic itself, keeping hydrated allows the body to perform many essential functions properly, one being the digestion process. An added bonus: Drinking that glass of water with a meal keeps you from reaching for a higher calorie sugary drink.
References
- "Exercise Physiology: Energy, Nutrition, and Human Performance"; William D. McArdle,et al.; 2006
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