Do you know the connection between metabolism and weight management? Metabolism, a fundamental and complex physiological process plays an important role in weight management. Factors like genetics, age, gender, body composition, and physical activity levels can affect a person's metabolic rate. Hence, it is important to understand how metabolism affects the body's ability to burn calories and maintain a healthy weight. We spoke to our expert Dr Sharwari D Dua, MD Internal Medicine, PgDip Endocrinology, Consultant, Physician and Endocrinologist, Madhukar Rainbow Children’s Hospital, Delhi, who explained the role of metabolism in weight management and how to boost it.
“Metabolism refers to the series of chemical processes that occur within the body's cells to convert food and nutrients into energy. It is important for a variety of physiological functions, including the conversion of food into energy, the elimination of waste products, and the regulation of many biochemical pathways in the body”, said Dr Dua.
According to StatPearls, losing weight is linked to metabolic changes, most of which are beneficial to a person's general well-being. Improvements in metabolic disorders like hypertension, blood sugar, lipid profiles, sleep apnea, and comorbidities like non-alcoholic fatty liver disease, polycystic ovarian syndrome, infertility, type 2 diabetes, etc have been demonstrated to be directly correlated with weight loss.
Also Read: Weight Loss Diet: Expert Lists 7 Drinks To Boost A Sluggish Metabolism
Metabolism consists of two main components:
- Basal Metabolic Rate (BMR): BMR is the number of calories a body needs to perform basic functions like breathing, maintaining body temperature, and supporting organ functions at rest.
- Physical Activity: This includes calories burned through exercise and daily activities.
Expert Tips To Boost Metabolism
“Metabolism is affected by a variety of factors including genetics, age, gender, muscle mass, and hormonal changes. Although not all of these factors can be controlled, steps can be taken to optimise metabolism for better weight management”, informed Dr Dua. Here are some steps shared by the expert to boost metabolism:
Regular Exercise
Physical activity, such as cardiovascular exercise (running, cycling, swimming) and strength training, increases metabolism. Therefore, aim for a mix of aerobic and resistance training to maximise calorie burn.
Build Muscle
Maintaining muscle requires more energy than fat, so increasing muscle mass through strength training and resistance exercises can boost metabolism.
High-Intensity Interval Training (HIIT)
HIIT workouts involve intense exercise for a short period followed by a short period of rest. They can effectively increase metabolism and help in weight management.
Balanced Diet
It is essential to eat a balanced diet with the right mix of macronutrients (carbohydrates, proteins and fats). Hence, avoid extremely low-calorie diets, as these can slow down the metabolism. Make sure to eat enough for BMR and daily activities.
Also Read: Secret To Maintaining A Balanced Diet: Expert Shares Her Recommendations
Adequate Hydration
Staying well hydrated is essential for metabolism to function optimally. Dehydration can slow down various bodily processes, including metabolism.
Get Enough Sleep
Did you know poor sleep can disrupt your hormone regulation and eventually lead to weight gain? Dr Dua recommends getting 7-9 hours of high-quality sleep every night to promote a healthy metabolism.
Manage Stress
Constant stress can lead to hormonal imbalance which affects metabolism. It's important to engage in stress reduction techniques, such as practising yoga, meditation, or deep breathing exercises. These activities can help you relax and manage stress levels effectively.
Stay Hydrated with Water and Green Tea
Drinking water is not only important for overall health but can also help boost your metabolism. Green tea, which contains compounds, such as catechins and caffeine, has been shown to have modest metabolism-boosting effects.
Opt For Smaller and Frequent Meals
Eating smaller, more frequent meals can help maintain stable blood sugar levels and keep metabolism active throughout the day.
Add Spice to Diet
Some spices, like chilli, contain compounds that can temporarily boost metabolism. Although the effect is minor, it may increase over time.
Stay Active Throughout the Day
Incorporate physical activity into the daily routine by climbing stairs, walking or biking to work, and avoiding sitting for long periods.
Bottomline
Dr Dua concluded, “Metabolism is an important component of weight management and various strategies can be adopted to boost metabolism naturally. One should remember that weight management is a long-term commitment, and there is no quick fix, but with consistent effort, one can enjoy the benefits of a healthy metabolism.”
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your dietician if you are looking to make changes in your weight.]