Metabolism is the process in-which your body converts what you eat and drink into energy. Calories in the food and drinks you consume are combined with oxygen to release the energy your body needs to function.
The number of calories your body uses to perform the basic daily functions is called your basal metabolic rate. This can differ from person to person and is determined by a few different factors:
Your Body Size
The bigger you are, even if your body has a high amount of muscle, then you tend to burn more calories, even at rest.
Your Gender
Men usually have less body fat and more muscle than women do. Hence they tend to burn more calories.
Your Age
As you get older, your amount of muscle tends to decrease and fat accounts for
more of your weight, which has a direct affect on your metabolic rate.
Your basal metabolic rate accounts for about 70 percent of the calories you burn every day. So, it is key to keep it at its optimum! Another factor that is key for your metabolism is exercise. physical activity tends to account for the rest of the calories that your body burns, each day.
A person’s required daily amounts of nutrients will vary based on factors such as; weight, sex, age, and fitness level.
The following recommended amounts (listed in the table below) are shown for healthy male adults, who require 2,000 calories per day on average.
So how do you convert these recommendations into information that is easy to follow? The key is to eat the correct balanced diet and adopt the right eating habits.
What foods to eat to keep your metabolism at its peak?
There are some key foods that are great for maintaining a healthy metabolism. These are:
• Low fat proteins: fish, turkey
• Fresh vegetables: cabbage, cauliflower, carrots, peas, sprouts, broccoli etc.
• Salad: lettuce, tomatoes, cucumber, celery, spring onions
• Fruit (not limited to): apples, oranges,
pears, kiwi fruit, grapefruit, grapes
Which foods to limit?
There are some food items you should avoid consuming in excess:
• Fatty food
• Fried food
• Potatoes, white pasta. (Opt for lighter complex carbs such as brown rice or quinoa).
• Fizzy or high sugar drinks
• Alcohol
Other key points to remember:
Breakfast habits
The most important meal of the day. Have food rich in fibre and proteins such as oats. Avoid saturated fats and oils at breakfast. Eat a healthy breakfast which will help you have stable energy all day along.
Lunch habits
Do not eat too much food at once. If possible, split lunch into 3 servings. One at [11:00] one at [12:30] and one at [14:00] for example. This is not always possible but by eating little and often, it will regulate insulin levels and also stop you feeling hungry early afternoon.
Dinner habits
Don’t eat too late in the evening, ideally at least 3 hours before you go to bed. This allows the food to full digest before bed.
Drinking habits
Lots of water! Aim for 6-8 glasses a day. First thing in the morning, make sure you drink a cup of hot water with lemon. Not only is it a great detox, but it’s great for firing up your metabolism too!
Exercise habits
Try to get in at least 30 minutes of exercise per day. This does not necessarily mean heading down the gym daily. This could mean walking the dog, walking the kids to school rather than driving or maybe walking to the station rather than catching the bus. Really simple habits you can easily incorporate into your day.
So, take note of the key habits, make those changes, and your metabolism will be at its peak in no time!
Feature article from inside Thrive Magazine winter issue by Clinical Nutritionist and Thrive Expert – Sharon Armstrong
