Weight loss is not solely about consuming fewer calories and exercising more. It's also about optimizing how your body utilizes the nutrients you consume. You may have heard that boosting your metabolism can help maintain a healthy weight, but it's more complex than it seems.
The Low-Down on Metabolism
The Mayo Clinic defines metabolism as the process by which your body converts what you eat and drink into energy. This complex biochemical process combines calories in food and beverages with oxygen to release the energy your body needs to function.
Metabolism is constantly at work because your body always requires energy, even at rest. Every bodily action, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells, demands significant energy.
Metabolism is the outcome of various organs and systems working together, including:
- Your liver
- Your adrenals
- Your thyroid
- Your muscles
If your body is under stress or affected by disease, your metabolism may be compromised.
5 Fat Burning Tricks
If your body is storing fat despite your best efforts, it might be time to address the systems that regulate your metabolism. Here are five fat-burning strategies to kick your body into fat-burning mode and keep it there:
1. Start With Your Liver
Your liver is crucial in managing how energy is utilized and stored in your body.
Indeed, your liver helps regulate blood sugar by activating or deactivating metabolic enzymes. It also contributes to hormone regulation and synthesizes molecules vital for homeostasis.
Moreover, the liver stores surplus glucose as glycogen to fuel your body between meals. When glycogen stores are full, it converts excess energy into fat. Additionally, it can synthesize glucose from substances like amino acids and carbohydrates.
The liver is central to fat storage and usage: it oxidizes triglycerides for energy, powers its own cells, and distributes leftover energy to other tissues via the bloodstream.
Beyond that, your liver filters toxins, processes medications, and metabolizes alcohol. Overall, this essential organ carries out over 600 metabolic functions.
However, when burdened with heavy metals, alcohol, and artificial sweeteners, your liver can't function optimally. This may lead to weight gain, bloating, skin problems, mood swings, low energy, poor sleep, and difficulty losing weight.
To support your liver, eliminate artificial sweeteners, alcohol, and processed fats; consume ample fiber; ensure at least seven hours of sleep each night, and maintain regular exercise.
2. Fix Your Adrenal Glands
Your adrenal glands are two small glands located above your kidneys. They are primarily known for secreting adrenaline, which boosts energy and oxygen supply during stress. Additionally, they produce cortisol, a hormone that regulates metabolism, and aldosterone, which controls blood pressure.
Cortisol specifically manages the conversion of fats, proteins, and carbohydrates into energy and influences heart function and blood pressure. Together with corticosterone, cortisol coordinates the immune response and dampens inflammation.
Adrenal glands are stress-sensitive, meaning various stressors, from emotional strain to dietary issues, blood sugar fluctuations, infections, and overexertion, can impair their function. If you suspect adrenal fatigue, it's crucial to identify and address the stressors affecting your body and allow time for recovery.
3. Consider Your Thyroid
If your metabolism is off, it might be related to your thyroid gland, which governs metabolism through two hormones, T3 and T4, and a thyroid-stimulating hormone.
T3 and T4 hormones stimulate cellular activity throughout the body, impacting vital functions such as:
- Heart rate
- Nervous systems
- Body weight
- Muscle strength
- Menstrual cycles
- Body temperature
- Cholesterol levels
- And more
Insufficient thyroid hormone can lead to feeling cold, fatigue, lack of focus, depression, heavy menstrual flow, weight gain, joint pain, and sleep disturbances. Conversely, an excess can cause anxiety, irritability, nervousness, excessive sweating, shaking, hair loss, weight loss, and muscle wasting.
Nutrient deficiencies, sleep deprivation, overwhelming stress, and insufficient exercise can all stress your thyroid. Address these issues before consulting your healthcare provider.
4. Increase Your Muscle Mass
Gaining muscle increases your resting metabolic rate, meaning more muscle mass results in burning more calories for basic survival compared to an equivalent amount of fat.
For instance, a study showed that a gain of 2.8 pounds of lean mass led to a daily metabolic rate increase of 263 calories among 26 men.
This significant rise may be attributed not just to the muscle's calorie usage, but also to the energy spent during muscle recovery. The resting metabolic rate of skeletal muscle is estimated at only 6 calories per pound, far less than the study's observed rate of approximately 100 calories per pound.
For context, the resting metabolic rate is about 200 calories per pound for the heart and kidneys, around 100 calories for the brain, and 90 calories for the liver.
Calculating the precise metabolic rate change per pound is challenging due to the varying accuracy of methods used to measure resting metabolic rate and body composition.
Muscles consume extra calories not just during workouts but also for hours or days after resistance exercises, replenishing glucose and fat reserves and repairing muscle tissue.
Moreover, increasing muscle mass helps guard against insulin resistance and prediabetes, as noted by Preethi Srikanthan, MD, from the University of California Los Angeles.
To optimize results, incorporate 1-3 strength training sessions into your regular exercise regimen weekly. If you're unfamiliar with strength training, consider hiring a personal trainer to ensure correct technique and safety.
5. Reset Your Body
While each component is crucial for weight loss, they cannot function effectively in isolation: your entire body must be engaged.
This involves consuming foods that reduce inflammation and are easily digestible, steering clear of toxic substances, and being mindful of your energy levels. To be healthy is to feel healthy, so it's important to listen to your body and act accordingly.
Begin by reducing your intake of caffeine-rich beverages and eliminating energy drinks, limit sweets and processed foods, vary your exercise routines, ensure balanced meals, reduce alcohol consumption, and prioritize sufficient sleep.
If you need assistance, don't hesitate to seek it: nutritionists, naturopaths, and fitness coaches are there to support you! For enduring results, address each issue one at a time and work towards your health objectives steadily and persistently.
Source: dailyhealthpost.com
