Metabolism, often misunderstood, is the sum of all chemical reactions in the body that keep us alive. The most significant contributor to daily calorie burn is the basal metabolic rate (BMR), which accounts for about 60% of our energy use. BMR reflects the energy needed for essential functions like circulation and organ maintenance. Interestingly, larger individuals typically have a higher BMR than leaner ones, as more energy is required to sustain a bigger body.
Experts such as Dr Adam Collins from the University of Surrey and Professor Javier Gonzalez from the University of Bath stress that metabolism isn’t solely about BMR. It also includes the thermic effect of food (about 10% of daily energy use) and physical activity, which is the most adjustable component.
To enhance metabolism, several science-backed strategies are recommended:
1. Strength Training: Building muscle increases resting metabolic rate. Weightlifting induces the “afterburn effect”, where the body continues to burn calories post-exercise due to increased oxygen consumption. Strength training also combats age-related muscle loss and declining testosterone levels, particularly in older men.
2. Activating Brown Fat: Unlike white fat, brown fat burns energy to produce heat. It’s activated in cold conditions, such as during cold-water swimming. Studies suggest this can improve insulin sensitivity and kick-start fat-burning processes.
3. Increasing Protein Intake: Protein requires more energy to digest than fats or carbohydrates. Consuming 1,000 calories of protein can burn up to £60 (approx. 300 calories) just through digestion. It also aids muscle growth, especially when consumed post-workout or before sleep.
4. Fasted Exercise: Training on an empty stomach, like a morning jog before breakfast, can increase the body’s ability to burn fat by enhancing mitochondrial function and energy efficiency. However, it should be done cautiously to avoid immune strain.
5. Long-Term Commitment: Weight loss triggers hormonal changes that increase hunger and reduce satiety. Moreover, as body mass decreases, so does metabolic rate. Maintaining weight loss requires adopting a sustainable, lower-calorie lifestyle rather than reverting to old eating habits.
Ultimately, improving metabolic health is not just about shedding pounds but embracing a holistic lifestyle change. This can lead to better blood lipid profiles, improved glucose control, and long-term health benefits.
