Metabolism

 

Metabolism refers to the chemical processes that are continuously happening in your body which keep us alive. These may include building and repairing our body and breaking down nutrients from the food that we eat.

Your Basal Metabolic Rate (BMR) is the rate at which your body burns energy (kjs) during rest.

There are a number of factors that contribute to our BMR. Such include:

Physical activity; muscle metabolises faster than fat, so the more physically active you are, the more fat you lose and more muscle you gain.

Age; as we grow older, our body tends to gain fat and lose muscle which slows down our BMR.

Gender; males generally have a faster BMR than females due to their greater muscle mass.

Dieting; when food is restricted, your body’s metabolism slows down as a survival mechanism.

Food; certain types of food can speed up the metabolism while others can slow it right down.

So what can we do to speed up our metabolism?

Build Muscle:

Resting metabolic rate is much higher in those who have more muscle. After a strength session (esepcially with compound movements), muscles are activated throughout the body which increases your average daily metabolic rate

HIIT (High Intensity Interval Training):

High intensity workouts for a shorter amount of time eg. Tabata (20 second sprint, 10 second rest). HIIT helps build muscle and increase oxygen consumption.

Spice:

Spicy foods have a chemical compound which increases your metabolic rate by raising your body’s temperature, which kicks your metabolism into a higher gear (yeah!). Although this is a temporary effect, small amounts of spice here and there will add up.

 

So there you have it. Metabolism helps us stay alive, so don’t mess it up! Here’s a list of metabolism boosting foods you should include in your diet!

Almonds

Apples

Avocado

Beans

Blueberries

Chickpeas

Chilli

Cinnamon

Cloves

Coffee

Cottage cheese

Dark chocolate (woo)

Eggs

Fish

Flaxseed/linseed

Garlic

Ginger

Greek Yoghurt

Green Tea

Lemon

Mushrooms

Mustard

Olive Oil

Spinach

Sweet Potato

Tomato

Vinegar

 

Until next time!

 

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