Metabolism booster: how to boost your metabolism

Veröffentlicht am: October 25, 2024
Sarah Allen
Sarah Allen

Nutritionist and dietician

The term metabolism is often used and primarily associated with dieting and losing weight. But metabolism is much more than just a topic that is relevant to the desire for the perfect bikini figure.

In this guide, you will learn more about the tasks of the metabolism and its functions. We also give you tips on how to get it going.

What is the metabolism?

Metabolism is also known as metabolism. This includes all chemical reactions that take place daily in a living organism. The food and liquids we consume are converted into usable energy.

Contents

How does the human metabolism work? 

Do you have a sluggish metabolism? Factors that influence the metabolism.

Symptoms that occur with a sluggish metabolism. 

Which foods boost the metabolism? 

Which sports help to increase the metabolism? 

How do sleep and rest affect the metabolism? 

 

How does the human metabolism work?

In this very complex biochemical process, the calories in the food we eat are combined with oxygen. This process releases energy in the body, which stimulates all the vital processes that keep us alive.

Our body needs energy both during physical activity and at rest. Even when we are not active, the "hidden" functions must be maintained. These include, for example, respiration, blood circulation, adjustment of hormone levels and cell growth and repair.

An efficient metabolism is linked to more than just a lean body. Every single system within the body, from the hormonal system to the digestive system, is connected to our energy production at cellular level.

Metabolism is particularly important for immune function, fertility, muscles, more energy, vitality and longevity.

 

➤  The energy requirements of the brain in particular are extremely high. Did you know that we need around 16 times more energy to keep the brain working than is used to support the skeletal muscles?

This means that your brain in particular benefits from a strong metabolism.

Do you have a sluggish metabolism?

First of all, it is important to understand that your metabolism is determined by various factors. These include genetic predispositions, the composition of your muscle mass and activity level as well as your age.

 

➤ Did you know that your metabolism naturally slows down continuously from the age of 40? This means that proactive action must be taken to boost your metabolic rate.

 

Your metabolic rate determines how well you can "burn" calories. This has a major impact on your appearance, your mood and your energy levels.

What happens if the metabolism is not working properly?

Various symptoms that indicate a low metabolic rate show you whether you need to stimulate your metabolism:

  • Persistent tiredness, lack of energy, low motivation for physical activity
  • Low body temperature
  • thinning hair
  • Cracked, dry skin and brittle fingernails
  • irregular periods
  • Constipation, flatulence, frequent urination
  • Anxiety and depression
  • Difficulties in losing weight
  • Excessive thirst and dry mouth
  • Concentration difficulties
  • Allergies and hypersensitivities

How do you boost your metabolism?

There are various ways to stimulate the metabolism. These include exercise and sport, a healthy diet and sufficient sleep.

1. which foods boost the metabolism?

The body needs a balanced diet with plenty of fruit and vegetables, but also carbohydrates, healthy fats and proteins. Different foods and micronutrients can boost the metabolism.

  • Proteins

Proteins are foods with a thermic effect. This includes foods that require more energy to digest, absorb and process nutrients.

Proteins increase the metabolic rate by 15-30%. In comparison, carbohydrates increase it by 5-10 % and fats by only 0-3 %.

In addition, protein keeps you full for longer, which helps to reduce the amount of food you eat. Protein is beneficial for keeping energy and blood sugar stable while helping to build muscle mass.

Protein-rich foods include, for example: Chicken, tuna, eggs, cottage cheese, Greek yogurt, soy products (tofu), nuts and seeds, lentils, oatmeal, quinoa, spirulina.

  • Micronutrients

Micronutrients are very important for processes in the body. Vitamin B6 and zinc in particular are relevant for metabolism.

Vitamin B6 cannot be produced by the body itself and should therefore be taken in with food. It supports important functions such as protein and glycogen metabolism, as well as the regulation of hormone activity.

Zinc is a trace element and is essential for our health. It supports fatty acid metabolism, carbohydrate metabolism and the metabolism of other macronutrients.

  • Avoid inflammatory foods

The body recognizes processed and inflammatory foods as toxins. Eating these foods triggers a "battle" of your immune system. Stress hormone production is increased and metabolic function is slowed down.

Foods that should be avoided:

  • Sugary drinks
  • processed foods made from cereals, especially those containing gluten (including wheat products such as bread, pasta, cereals, crackers, muffins, desserts, flour, potato chips and cereal bars)
  • refined vegetable oils
  • Artificial sweeteners and ingredients
  • Low-quality milk and animal products
  • Make use of turmeric

The valuable ingredient curcumin contained in turmeric is known to have a positive effect on the metabolism. It burns fat and prevents the growth of fat cells. In addition, the bitter substances it contains have a positive effect on the feeling of hunger, which is suppressed or reduced as a result. 

 

2. which sports help to increase the metabolism? 

HIIT

High-intensity interval training (HIIT) means performing fast, very intense activity sequences followed by short rest periods. This form of training increases the heart rate and thus improves blood circulation in the body.

Oxygen and nutrients are transported to the cells more quickly. In addition, waste products that are not required are quickly removed.

HIIT helps the body to continue burning calories even after training, as it needs to be supplied with higher amounts of oxygen. This concept is also known as the "afterburn effect".

These high-intensity exercises are also effective for improving your cardiovascular function, insulin sensitivity, cortisol levels and endurance.

Strength training

The afterburning effect also benefits you during strength training.

Adequate exercise can help you build muscle and strength training in particular does this. Muscles can help boost your metabolism as they require more energy than fat. This stimulates your metabolism, not only while you are doing the exercises, but also when you are at rest. The reason for this is that the muscles need to be supplied with more oxygen.

3. how do sleep and rest affect the metabolism? 

There is a proven connection between a functioning metabolism and a balanced state of sleep and wakefulness. The deep sleep phase in particular is of great importance.

According to epidemiological studies, too little sleep could have an influence on the increasing prevalence of diabetes and obesity. In addition, changes in blood sugar levels, increased hunger or reduced energy requirements triggered by a lack of sleep could have an influence on weight gain and the risk of diabetes.

It is also important to maintain hormonal balance. This means resting sufficiently between training days. The reason for this is that overtraining can lead to fatigue, muscle breakdown and a lower metabolic rate.

Conclusion

  • Metabolism comprises the chemical processes in our body in which food and liquids are converted into usable energy.
  • Both during physical activity and at rest, we use energy for breathing, blood circulation, adjusting hormone levels and cell growth and repair.
  • Metabolism influences our immune function, fertility, musculature, more energy and vitality or longevity.
  • A balanced diet with proteins and micronutrients can boost the metabolism. Exercise and sport, especially the afterburn effect and the necessary rest phases afterwards, are also very important.

 

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