There is a lot of talk about its effect on metabolism and weight loss. Even though metabolism is such an important part of your body, there is a lot of confusion regarding this subject. For example, many people believe that your metabolism is completely dependent on your genes, and there is nothing you can do to change it. At the same time, some say that by adopting lifestyle changes, you can change or improve your metabolism and lose weight faster.

Metabolism is an umbrella term that describes all the chemical reactions inside a living organism that help it to stay in a living condition. You can define it as how your body converts food into energy. It is a complex process in which calories are combined with oxygen to release the energy needed by the body. According to ResearchMetabolism varies from person to person and depends on various factors such as:

  • Genetics: Your genetics largely determine your metabolism.
  • age: Younger people have better metabolism than older people. The average BMR declines by 2% every decade after the age of 20.
  • gender: On average, the metabolism of men is better than that of women.
  • Body build: Your basal metabolic rate (BMR) increases with height and weight. Your BMR will also be higher if you have more muscle and less fat.
  • Physical Activity Level: The more you engage in physical activity, the better your metabolism will be.

Metabolism can be divided into two categories:

  • Catabolism: The breakdown of food molecules to be used to obtain energy.
  • Stockpiling: Synthesis of compounds that cells require.

Metabolism is typically measured in terms of the Basal Metabolic Rate (BMR). It refers to the minimum number of calories your body needs to perform the necessary functions while at rest.

A good metabolism is essential for the body to maintain basic life processes. These include breathing, digestion, circulation, cell repair and regulation of body temperature. Good metabolism is also necessary for rapid weight loss.

The effect of metabolism on weight loss is explained in detail in the next section.

As mentioned above, metabolism is how your body converts food into energy needed for various purposes. The body needs energy for purposes that are both: visible from the outside (such as walking, talking, running, etc.) and processes that take place within the body and are not visible (blood circulation, digestion, repair etc.).

Researchers believe that your BMR accounts for about 70% of your energy use. These include maintaining essential processes like breathing, digestion, pumping of the heart, etc. These are vital processes, and the energy (calories used) expended in these processes is more or less constant. As a result, there is little you can do to change your BMR.

However, you can increase your physical activity, which will trigger the breakdown of more calories and improve metabolism. In addition, it can further improve metabolism, with proper and regular exercise.

Food and lifestyle choices are essential to keeping your metabolism under control. You have a sensor mounted on your arm that measures blood sugar levels 24 hours a day via the HealthifyPRO 2.0 BIOS. Foods and activities affect one person differently from another. Fingerstick checks measure the blood sugar level once in a specified amount of time. A CGM-enabled BIOS device shows the relationship between a meal, activity level, blood glucose level, and insulin response. Therefore, not only a person with diabetes but also anyone at risk of any metabolic disorder can subscribe to HealthifyPRO 2.0 to better assess their body. Even the first symptom, usually being overweight, indicates that one’s metabolism is not at its optimum level. Therefore, it is important to take charge of your health. Plus, understanding the simple connection between metabolism and health and how to manage food, sleep, and stress levels can improve metabolism and overall health.

A good metabolism is extremely important for your overall health. Therefore, it will help if you try to improve your metabolism. Following are some easy ways to rev up your metabolism and reap the health benefits that come with it.

increase your protein intake

During a meal, the metabolic rate increases. Still, this is due to the extra calories your body needs to break down the food. A certain number of calories are burned for each type of nutrient, but this is highest for protein. research This suggests it is 3-4 times more than carbs and 6-10 times more than fat. Protein is even more important if you are on your weight loss journey as it helps prevent the drop in metabolism due to weight loss.

eat well

When you eat a meal, the metabolism in your body temporarily increases. However, after that it slows down and returns to normal levels. Given the effect of food on metabolism, it makes sense to have a small light snack every 3 to 4 hours to boost metabolism. However, you should choose your snack carefully as the choice will also affect the calories you put in.

You should also avoid eating too little. It can be tempting to cut your calorie intake in order to lose weight quickly and significantly. However, eating too few calories can be a problem for your metabolism. Plus, over time it will damage the muscles, eventually defeating the purpose of speeding up the metabolism.

Add some spices to your diet

This idea is contrary to the prevailing idea of ​​consuming more bland food. Although bland food has its benefits, occasionally eating spicy foods can improve your metabolism. A compound known as capsaicin helps improve metabolism. You can add chilies or ground red chilies to add the required spice to your food.

build muscle

According to ResearchHeavy weight loss can lower your metabolism. Although, Research have suggested that when weight loss is combined with muscle building, metabolism is improved. Also, muscle has a higher metabolic rate than fat. Plus, your body needs more energy to maintain muscle. Each pound of muscle in your body requires about six calories per day, rather than a pound of fat that requires only two calories. There are many ways in which you can build muscle. Strength training, body weight workouts and HIIT are practical ways to build muscle.

increase caffeine intake

Studies has shown that consuming caffeine can temporarily increase the metabolism in your body. Too, Research Turns out the effect is greater for people with sedentary lifestyles. You can increase your caffeine intake by drinking coffee. Another option is energy drinks that are loaded with caffeine. However, it will help if you consume caffeine in moderation, as an overdose can have unintended side effects. With moderation, a caffeine drink free of sugar or artificial sweeteners before a workout may help better.

drink enough water

Keeping your body hydrated can greatly improve your metabolism. some Research confirms this claim. In addition, this is because your body needs a sufficient amount of water to adequately process calories. Some estimates suggest that drinking an adequate amount of water can help you increase your daily caloric loss by 50 calories. You can increase your water intake by simply drinking more water or increasing your intake of fruits and vegetables that are high in water content.

drink more green tea

You can also include green tea in your daily routine. research Turns out green tea is the key to improving metabolism and losing weight. Green tea is high in compounds called catechins. When your body digests green tea, it increases the number of calories burned. You can safely drink 1-2 cups of green tea every day. Although, Research Claims that green tea has an effect on metabolism are not universal, and different individuals may respond differently. You should try it for yourself and see if green tea benefits you.

manage your stress level

In today’s fast-paced world, stress is considered normal and normal. However, it indirectly takes a toll on your health and metabolism. Increased stress causes the body to produce abnormal amounts of cortisol, which leads to irregular eating patterns. These random eating patterns negatively affect your metabolism.

have a good sleep

Lack of good sleep is directly related to poor metabolism. It is adequate Research who has shown it. It reduces the number of calories you burn and disrupts the secretion of various hormones. For example, sleep deprivation negatively affects ghrelin levels (the hunger hormone). In addition, it causes eating disorders and negatively affects the metabolism. Although the amount of sleep varies from person to person, many studies has suggested that the average adult needs at least 7 hours of sound sleep per night.

One of the above strategies may have limited benefits. However, applying the above strategies consistently over a long period of time can yield extraordinary results and boost your metabolism significantly.

Some of the most common metabolic disorders are listed below:


Diabetes is probably the most common type of metabolic disorder. according to a study By WHO, more than 422 million have diabetes worldwide. Both types of diabetes (type 1 and type 2) can be genetic or acquired. T cells attack the insulin-producing cells in the pancreas. Over time, this can cause excess sugar to build up in the body, potentially causing damage to other organs.

Gaucher disease

In Gaucher disease, fat accumulates in specific organs of the body: mainly in the spleen and liver. Fat can also get into the bones and weaken them. Common symptoms include abdominal pain, skeletal abnormalities, and blood disorders. In rare cases, it can reach the skull and affect the brain and eyes.

Phenylketonuria (PKU)

This is an inherited metabolic disorder that causes a build-up of amino acids (also known as phenylalanine) in the body. It is caused by a genetic disorder in the PAH gene. This disorder is primarily not curable, although it can be well managed. People suffering from this disorder should avoid amino acids in their diet.

Maple syrup urine disease (MSUD)

This is another inherited disease in which the patient cannot process certain types of amino acids. Also, it causes harmful build-up in the patient’s blood and urine. Its treatment is possible only when detected at an early age. In most cases, if left untreated within a few months after birth, MSUD can lead to death.

Glucose Galactose Malabsorption

It is a condition in which the body is unable to absorb sugar. As a result, glucose is carried into the stomach and causes diarrhea, weight loss and dehydration. Some symptoms may be more severe. These include the development of kidney stones due to calcium deposits.

The HealthifyMe Note

Metabolic disorders occur when there is too much or too little of a substance in your body. There can be many reasons that can lead to metabolic disorders. These include genetics, a deficiency or excess of certain hormones, or a malfunction of an organ (such as the kidneys or pancreas).


Metabolism is a process that is needed to convert your food into energy. A good metabolism is important for your overall health and wellness. Additionally, it is important for maintaining basic life processes. In addition, it is also essential for effective and quick weight loss. The better your metabolism, the more calories you burn at rest. Although there is little you can do to change your BMR, there are undoubtedly some easy steps you can take to improve your overall metabolism.

The most obvious solution is to increase your physical activity. Of course, you should also sleep well. Even minor changes in your diet (eating more protein, spicy foods and adding green tea to your diet) can yield significant results in the long term. Drinking enough water is another worthwhile and easy way to improve metabolism. If you do not take care of your metabolism then you can have many metabolic disorders.

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