Boost Metabolism Burn Fat
Hacks to Boost Metabolism and Burn Calories
Written by: Femi Doyle-Marshall
Your metabolism involves the concept of burning energy to sustain life and function. We need this to remain alive or we wouldn’t have anything to talk about to begin with. It is the process of using energy to perform daily tasks throughout the day and usually can start from mitochondria and the cell. It involves a series of chemical reactions within an organism that produces energy for output.
Overall to assume it’s the same for every person is wrong. It varies for each organism and each individual. When we want to determine our own metabolic state it can be calculated based off of activity level, age, sex and health status.
The formula we use to calculate it comes down to simply…
Energy In = Energy Out
Formula To Boost Metabolism
Boosting Metabolism relies on a few variables.
Your resting metabolism which is how much calories/energy you burning doing minimal effort. It’s impacted by your age, total body composition and fitness level. It is also useful for weight management, fat loss based goals and muscle building programs.
Next is your activity level. The movement type you do can be calculated in your metabolic formula. Movements that use the most amount of energy will boost your rate more. Traditionally faster, heavier, more frequent movement patterns rank highest on the boosting scale.
Lastly the secret stuff (NEAT) which stands for Non-exercise activity thermogenesis. It ranges from energy expended walking to work, typing, performing yard work, undertaking agricultural tasks, fidgeting…majority of an individual’s non-resting energy needs.“It increases with overfeeding and decreases with underfeeding.”
Manual workers have high NEAT, whereas wealth and industrialization appear to decrease it.
RESTING METABOLISM + ACTIVITY + SECRET STUFF = Total Energy Burned
So if your goal is to boost your metabolism changing any of the above will make a jump into how much energy you burn.
Negative Impacts To Metabolism
Some things can negatively affect the rate of calories burned and our metabolism. By not being aware of all of the components at play we can be under greater risk.
- Rise in health concerns for the human body
- Various circulatory and weight related illnesses may result
Some of the areas to observe include:
- Limited activity levels – Low activity levels can significantly negatively impact metabolism by not having sufficient calories burned. Reduction of blood flow and circulation effects more than physical status at rest which plays a role in our resting metabolism.Reduction in movement forces an increase in other variables to produce change which may not be sustainable such as dropping calories in diet.
- Type 2 diabetes – May cause issues with metabolism over long term. Issues with blood flow and sugar absorption further escalate metabolic concerns. Inability to manage glucose levels may increase other health based issues.
- Change in age – As you age, your metabolism decrease and changes. This goes in hand with the loss of muscle (sarcopenia) and total reduction of activity levels. Previous lifestyle habits play a role as well in observing change which can negatively impact metabolic results.
- Stress – Stress produces the activation of the sympathetic nervous system triggering epinephrine and cortisol which may reduce performance and increase inflammation of the body.The spike in these hormones may lead to reducing insulin sensitivity.
Hacks To Boost Metabolic Goals
Increase activity levels: directly changes energy output in equation to boost metabolism
Manage type 2 diabetes: controls glucose levels which can positively impact metabolism
Reduce/manage stress: controls cortisol levels which positively impact metabolism
Nutrition TEF (Thermal Effect of Food): having higher fiber and protein foods boost metabolism
And that’s it for today. Be sure to contact us if you have any questions. We are here to help make what you need happen! Feel free to reach out if you have any concerns at all.