Your metabolism is what decides how many kilojoules your body will burn and is controlled by hormones secreted by the thyroid gland. You can't control your metabolism as such but you can make it work better by eating the right foods and exercising.
There are two functions of the metabolism catabolism and anabolism which work together to maintain balance. Catabolism is the breakdown of carbohydrates, proteins and fats into simpler forms like glucose to be used immediately as energy. Anabolism on the hand stores energy in fat cells or uses it to help build and repair the body.
How fast your metabolism runs depends on three main components:
Basal metabolic rate (BMR) – The amount of kilojoules your burn whilst resting. Your BMR account for 50-80% of your total energy use. The amount of muscle mass you have is largely responsible for your BMR. Tip, if you want to increase your metabolic rate do some weight training.
The amount of energy you exert during exercise and physical activities. If you’re exercising you’re going to be exerting a lot more energy which in turn speeds up your metabolism.
The types of food you are consuming and the energy you use to eat, digest and metabolise it. Fats raise your BMR by 4%, carbohydrates by 6% and proteins by a staggering 30%! Hot foods can also have an effect on your BMR. So if you want to increase your metabolism make sure you’re getting plenty of protein in your diet.
There are also other factors which contribute to how fast or slow your metabolism is. These include your weight, age, gender, percentage of lean muscle and body fat, diet deficiencies, crash dieting and drugs and hormonal disorders. The hormones that are secreted by thyroid gland help regulate the metabolic process (how fast or slow kilojoules are burned).
There are two common thyroid disorders which affect the metabolism hypothyroidism and hyperthyroidism:
Hypothyroidism also known as an underactive thyroid is when the metabolism slows down because the thyroid is not producing enough hormones, symptoms usually include weight gain, depression and fatigue.
Hyperthyroidism or an overactive thyroid, is when the thyroid produces too many hormones, symptoms include increases appetite, weight loss and diarrhoea. Both these disorders can be treated by a doctor or endocrinologist.
Most of us want our metabolism to be running at its best to prevent weight gain and slumping energy levels.
Here are a few tips to get your metabolism running at its best:
- Get sweaty – make sure you exercise and get that heart rate up!
- Choose protein – snack on almonds and include protein in every meal.
- Eat regularly – don't starve yourself this will only slow down your metabolism. Eat small regular meals so your metabolism is going and going and going all day long.
- Hot and spicy – eat meals that include chilli, garlic, ginger and red capsicum.
- Drink plenty of water.
- Have a coffee or green tea – caffeine naturally speeds up your metabolism.
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