Have you gained a few pounds and now you want to lose weight? Weight loss can be very difficult, however having a good understanding of the process by which the body breaks down fats in the body will enable you to take control of your fitness goals. Simply put: speed up metabolism to easier burn fat. The following article should explain everything you need to know about the relationship between metabolism and weight loss.
Reducing or getting rid of gynecomastia is very often correlated to burning fat and losing weight, especially in a case of pseudogynecomastia. Therefore it is important to learn how to increase metabolism to easier burn that stubborn fat.
How Is Fat Metabolized In The Body
Metabolism is a set of chemical reactions that occur within the cells of the body that sustain life. It is composed of two components: catabolism and anabolism. Catabolism is the breaking down of matter to its basic parts, for example, fats are broken down to fatty acids. Anabolism, on the other hand, is the building up of parts used to build up cells such as the creation of proteins from fatty acids.
Fats or lipids are obtained from the foods that we eat, or they are made by the liver. Foods that provide the body with fats include animal meats like pork, chicken skin, cooking oils, olives, and nuts. The more of these foods that you eat, the more lipids that have to be stored for future use.
The functions of lipids in the body are numerous. Triglycerides are lipids that are used to store energy in cells called adipocytes (fat cells) and in muscle tissue. Cholesterol, on the other hand, is an essential component of cell membranes, it is also found in bile acids, and is used by chemicals used in signaling. Thus it is essential to understand that lipids are not bad for the body, they only become a problem when there is too much of them.
When you consume a high-fat meal, the meal goes into the stomach and small intestine where it is digested into smaller components known as monoglycerides, free fatty acids, and free cholesterol. These components are then absorbed through the small intestinal wall into the blood stream by finger-like projections called villi. In the blood stream, they are transported by molecules called Chylomicrons to adipose tissue or muscle cells which either take them up for energy production or storage. Whatever remains is taken to the liver where it is cleared from the body.
To understand the relationship of metabolism and weight loss, you need to understand how energy and metabolism are related. Metabolism is a process that relies heavily on energy in the form of a molecule known as adenosine triphosphate. Catabolism produces energy as organic matter is broken down into its simpler parts, these are exergonic reactions. Anabolism on the other hand, utilizes energy to build up the complex molecules that compose the body, these are endergonic reactions.
Essentially in order to lose weight, one must reduce the number of lipids stored in their adipose tissue and muscle cells. In order to do this, they must be converted to energy in the form of adenosine triphosphate. The best way to do this is to promote anabolism of proteins or their utilization in energy production. Energy utilization is increased in high energy consumption states like exercise, or bodily functions that require a lot of energy like increased blood flow or breathing.
Energy in the body is stored primarily as lipids, but a part of it is in the form of glycogen. However, the amount of glycogen is much less than that of lipids. When the body needs new energy, it obtains it from newly consumed food. However, if there is no food consumed, or what is consumed is inadequate, the body begins to digest the glycogen that has been stored. The stores of glycogen can last one day at most.
Once glycogen has been depleted, the body will then begin to digest the stores of lipids in the body. Lipids are the primary source of energy in hibernating animals and birds migrating across the world. They can provide energy for a month to 40 days. In a 154 pound man, lipid stores can produce up to 100, 000 kcal.
So in order to lose weight, the individual must get the body to utilize its stores of lipids as the primary source of energy. This is where raising the metabolism of the body comes in, but it also involves reducing the number of other sources that the body can use, which are high carbohydrate meals.
What To Do To Speed Up Metabolism Fast?
There are multiple ways to increase the metabolism of the body. These include eating certain foods, cardiovascular exercise and strength training.
Here are the foods that boost metabolism:
For anyone who has eaten a hot and spicy meal, you may have noticed that at the end of the meal you are sweating profusely. This is because hot peppers contain a chemical called capsaicin, which stimulates the pain receptors of the body, causing transient increases in blood circulation which in turn raises the basal metabolic rate. Another aspect of eating peppers is that they curb food cravings. To get your daily peppers you can select from Jalapenos, cayenne peppers or even habanero.
Studies have shown that adding spices to meals can enable an individual to burn up to 1000 more calories. This is especially true for spices that are more pungent like mustard seeds and garlic. Thus now would be the time to increase the utilization of spices in your meals. Cinnamon can be added to breakfast meals and sweets, and in lunches and dinners, spices like black pepper and turmeric can be incorporated.
The breakdown of carbohydrates is carried out by the enzyme insulin whose functions are to convert simple sugars into glycogen and store it for future use and increase the deposition of lipid in adipose tissue. When the body senses that there are simple carbohydrates in the system, it releases large amounts of insulin. One way to prevent the storage of fats and glycogen is to consume complex carbohydrates which release small amounts of glucose periodically and do not raise the levels of insulin excessively. Complex carbohydrates can be obtained from, whole grains, and potatoes.
Several studies have shown that green tea can raise the body’s ability to burn fat. This is because green tea contains a substance called Epigallocatechin gallate (EGCG) which boosts metabolism. Thus drinking more tea or adding it to your usual diet can set you down the path of weight loss.
The average metabolic rate of individuals who consume caffeinated coffee is 16 percent higher than that of the people who drink caffeinated coffee. This is because caffeine is a stimulant, and stimulants increase the body’s basal metabolic rate (BMR). Drinking more coffee at breakfast with a low carb edible should raise metabolic rate and aid in your weight loss.
Foods high in Calcium and Vitamin C
A University of Tennessee study showed that those who consume more than 1000 milligrams of calcium in a day lost close to twice the amount of weight as those getting less. Vitamin C on the hand reduces insulin spikes which promote the deposition of fats in the body. Thus raising the amount of food consumed that contains both these molecules will greatly raise an individual’s metabolism. Calcium can be gotten from dairy products and green leafy vegetables, vitamin c on the hand can be gotten from citrus fruits and also green leafy vegetables.
Water is an essential part of metabolism. If the body is dehydrated, the metabolic rate slows down, which means that the fat stores are not broken down. To raise the metabolic rate, drink cold water, which prompts the body to raise its metabolism to create heat.
When the body is iron deficient, the metabolic rate slows down remarkably. Thus an iron deficiency can lead to weight loss. To curb this, raise your intake of iron rich foods. These foods include lentils, lean red meats, and green leafy vegetables. A bonus of consuming lean meats is that they require a lot of energy to break down.
Other Ways To Increase Metabolism
Once you have added metabolism boosting foods to your diet you can go on and add exercises to your daily routine. The energy required to get your body moving is obtained from the free glucose in your blood system if the levels are inadequate or lacking the body will break down glycogen and then proceed to the fats in your body. To ensure fats are the primary source of energy, consume a minimal amount of sugary foods as you exercise, this will push the body to feed on itself and burn the stores of fat in the body to produce the energy required to move your muscles, raise the blood supply around the body and for the lungs to work harder. Also strength training like lifting weight aids in speeding up your metabolism through anabolism: as you build muscle from protein, the body utilizes energy which comes from the fat and glycogen stores in the body.