Metabolism is the rate at which a person’sbody burns calories for energy. People with high metabolism burn more calories.Many factors affect your metabolism, such as age, gender, muscle mass andactivity levels. 

Teenagers have a higher metabolism than adultsas they have higher muscle mass so more calories are burnt. Males also have ahigher metabolism than females due to muscle mass. It is important to note thatevery 10 years the muscles in a woman’s body decreases while fat increases.

There are 3 ways to boost your metabolism:

1)           Resistance exercise 

2)           Diet with enough protein, calories, vitamin D, iron, and Magnesium. 

3)           Healthy Lifestyle

Resistance exercise is used to build muscle inaddition to the regular aerobic exercise such as (walking, running, orswimming). Add high intensity interval resistance training to increasemetabolic rate for several hours after each session.

Eat a healthy varied diet at regular times.

Eat an optimum amount of protein/day anddivide it into 3 main meals. Protein increases your metabolism by 10% aftereach meal due to the thermal effect of food. An average adult needs 0.8 gramsof protein/kilogram of body weight per day as our bodies cannot store protein.A person weighing 75 kg needs 60 grams of protein/day. However, protein needsmay increase with active people.

•            To reach 60g protein/day, consume a high quality of animal protein everymeal: 1 egg & 240 ml milk or yogurt at breakfast, 100g lean meat, chicken,or fish at lunch, 30g of cheese size of a match box with bread or rice witheach meal.

Research in 2022 confirmed the influence ofvitamins & minerals when combined with protein to boost metabolism:

Protein + Vitamin D increases muscle mass suchas fortified milk & dairy, salmon, sardines, mackerel, andfish.  

Protein + Iron increases muscle mass such aslean beef, lamb or chicken liver, lentils, tuna.

Magnesium influences protein synthesis so hasan indirect effect on metabolism.  

Drink 2-3 liters/day of water for optimalmetabolism. 

Drink coffee, green tea, guarana, matcha, asthey are rich in caffeine & antioxidants to increase metabolismtemporarily.

Add hot pepper or cayenne that has capsaicinto increase metabolic rate & to burn fat.

Sleep properly for 7-8 hours daily, sincesleep deprivation / or stress causes higher levels of cortisol  whichleads to lower metabolism and increases risk of weight gain.

Avoid decreased thyroid function thatdecreases metabolism.

If you want to decrease your weight, try tomaintain your metabolism. Use intermittent fasting or other strategies ratherthan reducing calorie intake as research showed that very low intake of lessthan 1000kcal slows down the metabolism and leads later to weight regain.Recent research in 2021 proved that Intermittent fasting with exercise on fixedtiming aided in weight loss.

 

For more information or to discuss your bodygoals with Hania, please call us on 44960960 or download the app to make anappointment 

The Elite App is now available on the appstores. 

App Store

https://apps.apple.com/qa/app/elite-medical-center-qatar/id1624960228

Anroid Link

https://play.google.com/store/apps/details?id=com.aura.eliteapp

 

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