You may have come across the term metabolic rate. It’s something that is constantly active in your body, whether you’re sleeping, sitting, or dancing. Your metabolic rate determines how well you can burn calories to produce heat in your body at a resting state. This affects everything from your body weight to energy levels.
Why is metabolic rate important?
If you naturally have a high metabolic rate, you will be able to burn more calories and prevent weight gain. If you have a slow metabolic rate, you tend to use less body fat and gain more weight.
Metabolism is the chemical reaction that takes place in every cell in your body. The ultimate goal of the metabolic process is converting the food you eat into energy, so your body can perform various actions. You need a strong metabolism for improving your:
- Immune health
- Brain function
- Prevention of metabolic conditions like type 2 diabetes and obesity
- Strength and vitality
- Healthy body weight
Your metabolic rate naturally slows down once you’re over the age of 40.
How to tell if you have a slow metabolism
If you have a low metabolic rate, it can result in the following symptoms:
- Frequently feeling cold or having a cold body temperature
- Bloating after eating food
- Struggle with weight loss
- Frequent allergies
- Poor energy levels or frequently feeling tired
- Dry, cracked skin
- Low libido
- Poor immune health
Ways to boost your metabolism
The higher your resting metabolic rate, the better chance you have of losing weight. Although genes and gender cannot be modified, you can work on three things to speed up your metabolism—food choices, lean muscle mass, and gut health.
Choose thermogenic foods
Eating thermogenic foods can increase your core body temperature. These foods burn fat and can produce energy and generate heat in your body.
Examples of thermogenic foods include:
- Fatty fish (salmon, sardines, albacore tuna)
- MCT Oil
- Green Tea
- Olive Oil
Add spices to your meals
Ginger, garlic, black pepper, cinnamon, cayenne pepper, and turmeric are spices you can add in small quantities to your cooking. They give a needed boost to your metabolism.
Eat healthy fats
Medium-chain fats are short in length, rapidly broken down, and not stored. Including small quantities of medium-chain fats like MCT oil produces a thermogenic effect and increases the metabolic rate. They also help support the growth of gut bacteria, which is also important for boosting your metabolism.
Build lean muscle mass
You can increase your metabolic rate by building lean muscle mass. If you have lean muscle mass, you’ll burn more calories—even in a resting state. Despite the fact that your metabolic rate slows down as you age, you can keep it active with regular exercise. Strength training exercises like weight lifting and cardio exercises like cycling and swimming can help replace fat with lean muscles.
In addition to this, you can also use a dietary supplement like Lean to help boost your lean muscle mass.
Improve your gut health
Poor gut health is linked to slow metabolic rate. A University of Iowa study on mice found that an unhealthy gut with a low count of good bacteria can slow metabolism and cause weight gain. Increase your healthy gut bacteria population via fermented foods and take a probiotic supplement. Flora Max is a great way to help keep your gut healthy.
Consult a Wellness Expert
At the Lisanne Wellness Center, you can learn more about the connection between your metabolism and losing weight. To learn about how you can boost your weight loss efforts and for more guidance contact us at 713-461-Well or schedule an appointment at Lisanne Wellness Center.