learn about metabolism & metabolism system

The key to increasing your metabolism is to understand how it works. Metabolism is a complex biochemical process consists of two elements: anabolism and catabolism, which are working to make metabolism take place.

As they work together to build cell tissues for growth and repair in the phase of anabolism, and destroy or degrade complex substances in simple compound assimilation of a good phase of catabolism, they contribute to the process of distribution of nutrients that are absorbed into the blood After being digested.

metabolic rate is the amount of energy or calories than the body uses every day - even when you are at rest to maintain vital body processes. The rate at which the body burns energy during physical activity and the rate at which the body expenditure of energy to digest the food that you take are two very important factors that determine the total amount of your metabolic rate .

Thus, to improve the efficiency of your metabolic rate, it is important to pay attention not only to physical activity you do, but also the food that you take every day.

If there are many exercises like weight lifting, strength or physical strength of the training and other activities that stimulate metabolism, there are also foods that do the same work.

Here are some tips on the right food and eating habits to stimulate the metabolism:

• According to many experts, one of the proven ways to boost metabolism is always have breakfast, and every day. During the night, when we are at rest, metabolism slows. If the body does not get enough nutrients, it starts to function effectively and less likely to store more fat during these periods of not having enough nutrition.

• Eat six small meals a day to keep your metabolic rate high all the time.

• Avoid eating late at night because your metabolic rate decreases in the evening.

• Eat fewer foods rich in fat.

• Eat more vegetables and lean meat to stimulate the metabolism.

• More fiber and reducing sugar, alcohol and caffeine.


• Stop smoking.

• Eating fish, dark green vegetables, fruits (such as blueberries, tomatoes and blueberries), 100% whole grain, and the consumption of at least 8 glasses of water . Not only are they good to increase your metabolic rate, they are excellent for weight loss too.

• Eating chili and other hot spices, as they are considered to raise the metabolic rate, resulting in an increase in heart rate for a maximum of 3 to 4 hours

• While diets high-protein are closely related to the loss of calcium in bones, it does encourage consumption of foods rich in saturated fats and cholesterol, it is also a fact that the protein helps burn more calories. No less than 25 percent of calories can be burned during the digestion process when your protein intake is high.

The crucial point to remember is that any excess carbohydrates you eat will be converted to storage. Of course, this is true for all the fat you eat as well. If you exercise regularly and eat the right type of food, you are then able to burn stored fat, and increase your metabolism.

Although metabolic rate depends on various factors (including age, gender, body composition, genetics and various external and internal factors), you can maintaining a rapid and healthy metabolic rate if you follow a balanced diet and nutritious, and if you combine it with De physical activity and other exercise programs regimented.

Apart from the right to food to increase your metabolic rate, there are other programs on the timing and quantity of food intake which can affect metabolism. Thus, to keep your metabolic rate at a fast pace and constant, you have the right to eat food with regulated schedules and the quantity too.

For example, if you were going for walks regularly and always find that you are gaining weight, you need to watch your diet. It's a good idea to eat fewer calories. Yet, in most cases, in a frenzy to lose weight, we will die of starvation or accident on diets, leading to serious depletion of nutrition.

It is recommended that you should not go below 1200 calories a day, as the highest level of energy needed for metabolism. Of course, these criticisms calories should come from nutritious foods healthier.

In this regard, the use of the food pyramid as a guide. It's a plan of diet recommended by the USDA that meets the nutritional needs of an average American. You can find more information by searching on Google for "Diet Pyramid."

It all depends on whether you want to lose weight through diet, as only physical exercises are not giving you the desired results. You can reduce portions, portions which are considered useful, while continuing to use the pyramid model as your guide.

From the above, a question that appears is what a "serving" is that it is a relative term and may vary from one individual to another. You can search of the National Institutes of Health (1998) and American Association Diabetic Exchange Listing with Google and you will find a list of their recommendations.

There are a few golden rules to follow if you are looking for the proper diet for maintaining a rapid metabolic rate.

They are:

-Do lunch.
-Get-six small meals a day.
- Leave high fat foods.
- Increase your consumption of green leafy vegetables and fruits.
- Have a lot of fish.
- Limit processed foods to eat; be high fiber foods.

To answer the question of why the metabolic rate drops as we get older, we must have a clear idea of what is meant by "metabolic rate. Only then can we understand why he relaxes with age. Metabolic rate is the number of calories (a measure of energy) that our body uses burns or simply to stay alive and perform simple functions of the organization.

Interestingly, even when at rest, the metabolic rate is still at work. Thinkers traditional relate slowing metabolic rate as a legacy of the loss of muscle, which is a normal part of aging. The truth of the matter, however, is different. Loss of muscle mass due to aging is not the only factor that influences the metabolic rate of the organism.

Recent research has shown that the metabolic rate can slow regardless of the fact that there is some muscle loss. Thus, a young man who is physical activity may have a higher metabolic rate if it has the same muscle as a senior.

There may be two reasons for metabolism slows down as we age. First, there is a direct link between the amount of exercise and your metabolic rate. In fact, the more you make physical exercise, the higher your metabolic rate. As we age, we tend to spend less time in physical exercises, which could be attributed to the decline in the resulting metabolic rate.

Second, the metabolic rate is directly proportional to the amount of calories that you take a day. That means more calories than you have in the diet throughout the day, the higher your metabolic rate. A reduction in the metabolic rate in the elderly, although they are physically active, could be because they eat less than younger people.

This fact was highlighted by a team of researchers at the University of Colorado who compared the metabolic rate of some physically active and inactive men the same age.

Regarding the relationship of muscle mass and metabolic rate, it was found that older people, they are physically active or inactive, metabolic rate was lower than younger . While older men burned about 64 to 68 calories per hour, young men burned anywhere between 72 to 77 calories per hour.

Interestingly, when young men and older men doing the same amount of exercise, or eating the same amount of calories, the basal metabolic rate remain unchanged.

similar research has also been done to women. It was found that when pre - and postmenopausal women were compared, after adjusting for age-related muscle loss, metabolic rate was below approx. 10% in the post group who are physically inactive. However, there was no difference in the metabolic rate between preoperative and postoperative women who are physically active.

In conclusion, we can say that the slowing or abandoning the metabolic rate is not an inevitable consequence of aging. It has everything to do with your diet and lifestyle you lead. You can check the decline in the metabolic rate by taking the good and nutritious diet combined with adequate physical exercise.

Even when we are sleeping or our body is at rest, there is the energy required to keep the basis of the functioning of the organism under way. Metabolic Rate, or BMR in sum, is the amount of energy required to maintain optimal functioning of the body at rest.

This would include the energy required to keep the lungs, heart, kidneys, sex organs, muscles, skin, brain and liver function while the body is at rest. It is measured in calories. An increase in metabolic rate can be expected to increase during exercise, stress, fear or illness. Similarly, BMR should diminish as you get older, resulting in the loss of fat-free mass.

The BMR is the most important factor that can help you determine how many calories you need to maintain to lose or gain weight. It depends on individual genetic and environmental factors. Some of them are:

• Age: when we are young, our BMR is high. With age, lean body mass decreases, and there is a slowdown in BMR. After a person reaches 20 years old, he fell about 2 percent per decade.
• Genetics: Genetic factors can affect the BMR. Some people are born with higher BMR than others.
• Sex: men generally have more muscle mass than women, combined with a low percentage of body fat. This results in men having a higher BMR.
• Height and weight: The size and weight affects the BMR. A large and thin person will BMR higher than someone who is short. The heavier body weight, the higher your BMR. That means you the largest body surface, the better your BMR.
• Percentage of body fat: People with the lowest percentage body fat have higher BMR. Due to the fact that men have a lower percentage of body fat, men are generally from 10 to 15% faster than women BMR.
• Growth: children and pregnant women have higher BMR.
• Body Composition: If you have more lean body mass, you have a higher BMR. On the contrary, if you have more fatty tissue, your BMR will be lower.
• Body temperature and overall health: For each increase of 0.5C in internal temperature of the body, the BMR increases of about 7 percent. The chemical reactions in the body actually become faster with higher body temperature. During fever, BMR increases.
• Glandular operation: Thyroxin is a hormone which is produced by the thyroid gland. This hormone plays a key role as a regulator BMR, which accelerates the rate of metabolic activity in the body. The amount of thyroxine longer produced, the greater will be the BMR.
• In the event that too little thyroxine is produced, BMR can come down 30 to 40% of normal levels. The adrenaline of a person may also increase the BMR.
• Environmental Temperature: outside temperature can affect BMR. For example, in extremely cold temperatures, the body must create extra heat to maintain the internal temperature of the body. This raises the BMR. Also, prolonged exposure to a high heat may also increase the BMR.
• Fasting / Starvation: Dieting or famine may lead to a dramatic decline in the calorie intake. This lowers BMR. Sometimes weight loss can reduce BMR diet of no less than 20%.
• Thyroxin: This is the hormone of the thyroid, and is an element for regulating the BMR. The higher amount of thyroxine that is produced, the level of BMR also increases.
• Stress: There are various short-term factors that may affect the BMR. One of the most important factors is stress. Stress raises the BMR.
• Exercise: By exercising regularly, help you build lean muscle and increase your BMR.