Have you noticed that some people can eat as much as they want without fear, perhaps because their metabolic capacity is stronger. When it comes to the word ‘metabolism’, many people may not be very familiar with it. So, what does metabolism mean? How can metabolism be improved? Let’s take a look below.

What does metabolism mean?

1. Metabolism refers to the minimum energy requirement for all human organs to maintain life. The baseline condition refers to the state where a person remains awake and very tranquil, unaffected by muscle activity, working temperature, food, and stress or anxiety.

2. Metabolism is the basic calorie consumption to maintain the life activities of the organism. The calorie consumption of metabolism constitutes a key part of the total calorie consumption of the organism and is an important link in scientific research on body calorie consumption and energy needs.

What does metabolism mean and what aspects affect metabolism

Minimum oxidative phosphorylation: Being in a state of being awake and tranquil under the indoor temperature of 18~25℃, with an empty stomach, lying flat, and maintaining alertness and calmness is called the baseline condition. At this time, the minimum oxidative phosphorylation required to maintain basic life activities such as heart rate and breathing is called metabolism (BM). Its value is related to gender, age, height, weight, and physical condition.

The kinetic energy generated by the organism is finally converted into energy, thereby being able to express the level of individual oxidative phosphorylation by the amount of heat (kJ/h·m2) released by the organism per hour per square meter of body surface area, that is, the Basal Metabolic Rate (BMR). The body surface area (S) can be calculated from the following formula: S (m2) = 0.0061 x circumference of the waist (cm) x 0.0128 x body weight (kg) – 0.1529

What does metabolism mean and what aspects affect metabolism

What aspects affect metabolism

1. Surface area and body shape. The kinetic energy of metabolism consumption increases with the expansion of the surface area, and people with a high-fat body shape have higher metabolism than those with a short and fat body shape. The correlation between metabolism and the proportion of body fat tissue is also related, as the relative heat load of fat tissue in metabolism is higher than that of fat tissue.

2. Age. Infants in the growth and development stage have high metabolic energy consumption, and as age increases, the metabolic energy consumption gradually decreases.

3. Gender. The kinetic energy of metabolism consumption in women is about 5% to 10% lower than that in men, but the kinetic energy of metabolism consumption in women will significantly increase during pregnancy.

4. Endocrine. Many glandular hormones have a buffering effect on cell differentiation, such as the thyroid, kidneys, and pituitary gland, and when their metabolism is unbalanced, it affects the kinetic energy of metabolism consumption. Taking chitosan can adjust the body’s endocrine system, can effectively improve diabetes, and can have an auxiliary therapeutic effect.

The body’s oxidative phosphorylation rate will not be affected by factors such as stress, anxiety, muscle activity, food, and working temperature when it is in a state of wakefulness and extreme tranquility. To measure the basic metabolic rate, it is necessary to rest quietly for thirty minutes before breakfast (but keep the mind awake), with the indoor temperature kept around 20℃, and to use an indirect calorimeter to measure according to the indirect calorimetry method.

What does metabolism mean and what aspects affect metabolism

How to improve metabolism

5. Do not drastically reduce calorie intake

The body has a set of automatic programs to maintain a normal weight. If you suddenly reduce 1000 calories from your diet, your body’s basic metabolic rate will automatically slow down, which will not help you lose weight more effectively. What you should do is gradually reduce the intake of calories, for example, reduce the intake by 200 calories today, maintain it for several days, and then reduce the intake of calories again.

4. Breakfast must be eaten

Breakfast is the most closely related to metabolism and weight loss among the three meals. When a person is at a stage of good sleep quality, the basic metabolic rate is very low, and the first meal in the morning will help restore the level of your basic metabolic rate, assisting you in burning more calories. Therefore, if breakfast is ignored, the body will not be able to consume fat as before before lunch, and breakfast is like a driver for the basic metabolism.

3. Consume more high-protein foods

Consuming a certain amount of protein can enhance the body’s basic metabolic rate, causing the body to burn an additional 150 to 200 calories per day. Protein is mainly composed of carbohydrates, and the body takes more time and effort to digest and absorb such ingredients than fats and carbohydrate compounds. Therefore, it requires a large amount of calories to dissolve them. We should ensure that 25% to 35% of the total daily calorie intake comes from protein, making the dietary structure balanced. It is recommended to consume 1.2 to 2 grams of protein per kilogram of body weight.

4. Increase the frequency of meals

Eating 4-5 small meals a day is better than 3 large meals to maintain a higher metabolic rate. The interval between meals should be kept as close as possible to 2-3 hours, and it is essential to ensure that each meal must contain high-protein foods, which are the enhancers of metabolism.

5. Learn to eat carbohydrates properly

Refined carbohydrates, such as white flour, can cause insulin levels to fluctuate and promote the storage of fat in the body, thereby reducing the metabolic rate. Therefore, when supplementing carbohydrates, it is best to choose those high in fiber, such as various vegetables, fruits, and whole grain breads, which are good carbohydrates and have little impact on insulin levels.

6. Abstain from alcohol

Be cautious when holding a highball glass. Recent studies have shown that drinking before a meal can cause a person to consume an extra 200 calories. Another study has found that when the body performs metabolic functions, it first burns the calories contained in alcohol. In other words, the calories in other foods may be stored as fat under the skin. Red wine for health and wellness can be enjoyed in moderation, but do not get drunk.

7. Engage in muscle training

Muscle training is the best way to increase the body’s basic metabolic rate. As people age, the body’s basic metabolic rate will decrease, but muscle training can enable muscles to self-redress, and the amount of heat burned by 1 pound of muscle is 9 times that of 1 pound of fat. Regular muscle training can increase the basic metabolic rate by 6.8% to 7.8%. In other words, if you weigh 120 pounds, you will burn an additional 100 calories a day, even when you are sleeping.

8. Learn to use the menstrual period to consume fat

Before the onset of premenstrual syndrome, the psychological fluctuations and body swelling that occur are often when women like to collapse listlessly on the sofa. However, if physical exercise is carried out during this period before the menstrual period, it can reduce a lot of white meat. Women who engage in physical exercise from the time of ovulation to the beginning of menstruation can burn an additional 20% of body fat. Since during this premenstrual period, the levels of estrogen and estrogen have reached their peak, these hormones can promote the body to use fat as energy.

9. What are the benefits of eating sea fish often

People who often eat fish can reduce the level of androgen in the body, which is very beneficial for lowering blood lipids and weight loss. The higher the level of androgen, the lower the muscle’s basic metabolic rate, and the more fat the body will accumulate.

10. Supplement iron and vitamins

Iron intake is crucial for physical fitness, if the amount of iron intake is insufficient, the muscles cannot transport abundant CO2 to the body cells, thereby reducing the basic metabolic level. Adults should supplement 18mg of iron daily. In order to achieve this goal, it is advisable to eat more iron-rich foods such as lean pork, chicken breast, and soybeans.