When we hear about a “slowed metabolism,” we often think back to those carefree days of youth when we could indulge in hearty meals without a second thought, without seeing the number on the scale budge. Nowadays, it seems that even a small piece of chocolate immediately shows up on our hips and belly.
Why is this the case, and does the above sentiment hold true?
Our metabolism is a complex system that changes almost daily, so let’s break it down step by step.
Metabolism, or metabolism, encompasses a series of biochemical processes that convert the food we consume (calories) into energy, enabling us to breathe, move, think, and more. To understand how metabolism affects our weight, it’s easiest to divide it into two processes: catabolism (breakdown) and anabolism (building up).
Basal Metabolism is the rate at which the body uses energy for basic life functions while at rest and not exposed to temperature stress. This is measured by the amount of heat energy released or oxygen consumption.
Catabolism is the process by which nutrients from food (proteins, fats, carbohydrates) are broken down into smaller elements, releasing energy in the process. This energy is then used in anabolism, where smaller molecules are synthesized into larger compounds (e.g., protein synthesis from amino acids).
The faster your metabolism, the quicker you burn calories and the greater your energy expenditure. Consuming fewer calories than you burn is the secret to maintaining a lean physique.
Both genetics and age play roles in metabolic processes. As we age, our body composition changes; we lose muscle mass while our proportion of body fat increases. This results in a slowed basal metabolism and decreased calorie expenditure.
What is Basal Metabolism?
Basal metabolism indicates how much energy our body uses at rest to maintain vital functions. One kilogram of muscle mass burns approximately 50 calories while at rest, whereas one kilogram of fat burns only about 5 calories. While we cannot influence genetics or aging, we can work on improving body composition by increasing muscle mass through physical activity, which allows our body to burn more energy at rest. Poor eating habits further slow down metabolism. Skipping meals and following strict diets are major foes of our metabolism. If the intervals between meals are too long and the body doesn’t receive all necessary macronutrients (e.g., by avoiding carbohydrates), it enters a starvation mode, leading to increased demands for certain nutrients. In response, the body slows down metabolism to ensure that the energy from food lasts as long as possible.
By adopting these habits, you can support your metabolism and work towards a healthier weight.
Eating five meals a day provides your body with a steady stream of energy at regular intervals, preventing starvation phases (and consequently overeating). This way, your body doesn’t need to “conserve” energy reserves, which can slow down your metabolism—a common issue with strict diets.
Fruits like pineapple, papaya, mango, figs, and cranberries not only refresh us but are also rich in enzymes, fiber, and vitamins that boost digestion. They help the body break down fat stores and replenish energy. Enjoy these delicious fruits year-round for their health benefits!
Water is the “primary cleanser” of our body, ensuring the normal functioning of cells and the elimination of toxins filtered through the liver and kidneys. If you feel like you’re retaining excess water, consider reaching for birch, nettle, and dandelion, which can help reduce a “puffy” appearance. However, be sure not to decrease your water intake, especially during the summer months. Staying hydrated is crucial for maintaining optimal bodily functions and overall well-being.
In addition to boosting your mood and keeping you alert, caffeine activates your metabolism and promotes fat burning. If you feel jittery after consuming too much coffee, green tea or its stronger relative, mate tea, can provide a balanced energy lift without the “caffeine jitters.” Mate tea also helps enhance satiety and improves exercise performance and endurance.
If the mere thought of physical activity makes you feel like you’re not the sporty type, we have good news for you. Just one hour of leisurely walking (at a pace similar to your usual stroll through shops) burns approximately 238 calories. By slightly increasing your pace (to about 5 km/h), you can burn around 340 calories in an hour. Not only does walking help shed calories, but it also lowers stress levels and boosts dopamine production (the “happiness hormone”).
In addition to walking, take advantage of the warmer months to engage in other fun outdoor activities such as running, cycling, or swimming. You’ll notice how physical activity enhances your metabolic rate. For effective support in speeding up your metabolism, burning fat, and eliminating excess water from your body, our Active Body product can help detoxify your system!
Discover the product trusted by countless customers who rave about its results. Learn more about Active Body [here].
How can I boost my metabolism?
What is basal metabolism? Basal metabolism refers to the amount of energy your body uses while at rest. For example, 1 kg of muscle mass burns about 50 calories at rest.
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