You’ve almost certainly heard the word “metabolism” used a lot.
Sometimes people say, “I have a fast metabolism, I can eat whatever I want.”
Sometimes people say that they have a slow metabolism, so they cannot stop gaining weight regardless of how they take care of themselves.
Basically, there is a lot of conflicting information out there about what metabolism really is and how it affects your day-to-day life. But we are going to give you all of the facts, misconceptions and important information about metabolism boosters, their effectiveness and what they can do.
What is Metabolism?
Everyone has a metabolism. Typically, everyone’s metabolism is about the same and is “normal,” but there are definitely some factors that can change your metabolism. Some of these factors you can change, but some of them you cannot.
The standard definition of metabolism is “a series of chemical reactions that burn calories.”
There are three different types of those chemical reactions: the resting metabolic rate, the thermic effect of physical activity and the thermic effect of feeding.
Your resting metabolic rate is exactly what it sounds like. Your RMR comes from your day-to-day bodily operations like breathing, sleeping and producing waste. In fact, the majority of the calories that you burn come simply from those normal daily activities.
This is why it is so important to fuel your body. In fact, 60 to 75 percent of the calories you burn are burned through those standard bodily operations.
Your hardest-working organs for this process are the brain, heart, lungs, kidneys and liver. All of the work of those organs combined actually constitutes 80 percent of the total calories you burn daily.
While pretty much everyone does indeed have a metabolism within the normal range, your resting metabolic rate changes as you get older. Until 6 years old, a child has a resting metabolism that burns double the amount of calories as an adult.
From 6 to 18 years old, your resting metabolism decreases by approximately 25 percent. After you turn 18, it decreases by 2 or 3 percent every 10 years. This is usually just because as we all age, our energy levels decrease and we do not exercise or move around as much. Our muscle mass also gradually depletes, so we burn fewer and fewer calories.
The thermic effect of physical activity revolves around the heat your body produces when you are moving. Any sort of movement is qualified as TEPA. For example, you could be lifting weights, going for a jog, wiping down your kitchen counter or walking up some stairs.
While your RMR makes up most of the calories that you burn daily, TEPA makes up 15 to 30 percent of your daily spent calories. Fun fact: even tapping your leg counts as the thermal effect of physical activity.
Finally, the last type of chemical reaction is the thermic effect of feeding. TEF accounts for 10 percent of the calories related to breaking down food. Whether you are digesting, storing or absorbing the food you put into your body, TEF is at play.
There are some misconceptions about what metabolism really is and what it does, though.
It is true that some people can have a high metabolism while others do not get so lucky. When your weight varies, for example, you definitely need to watch what you eat to maintain a healthy weight. This is in part due to the change in hormones that can happen when you gain and lose weight. When this happens, it might be necessary to use supplements.
Some metabolic misconceptions are only misleading because they have been exaggerated. Some are simply untrue.
Later on, we go through the facts so that you can better understand the metabolic factor.
But for now, let’s get into the details so that you really understand how your metabolism works.
But How Does Metabolism Work?
We are going to put it simply: for your metabolism to work well, it all depends on what you put into your body.
Your metabolism, as the three types we explained above, uses what food you eat and beverages you drink to give you energy.
There are many factors involved in how your metabolism works and if it works the way you want it to. Age, sex, lifestyle choices and water intake are all factors of how your metabolism works. We tell you the facts later on in this article so that you can stay on track with a healthy lifestyle.
What are Metabolism Boosters?
Metabolism boosters are simple: they are supplements that can allow your body to drop weight and increase your metabolism. The different ingredients in metabolism boosters should always be for the benefit of your health.
So that is the general definition, but where should you start with metabolism boosters? What is fact and what is fiction? We explore below.
Some Facts You Need to Know About Metabolism and Metabolism Boosters
We’re going to go through a list of facts about metabolism and metabolism boosters. We are here to give you the details all right here so that you can make the best decision for your health, metabolism and diet.
Fact 1: Men Tend to Have Higher Metabolisms Than Women
Remember when we said that your sex has an impact on your metabolism?
If you are a man, then you might have the advantage in this regard. Usually, men have less body fat and carry more muscle than women. Women’s body types can vary, of course, but typically because of this men burn more calories than women. Remember that burning calories is directly related to your metabolism.
Men and women can both take and benefit from metabolism boosters, but it is important to note that since women have slower metabolisms than men, boosters can definitely have a positive benefit for women.
Fact 2: Menopause Reduces Metabolism Rate
Because your hormones, muscle mass and sleep patterns change quite a bit during menopause, your metabolism can reduce as well. Those same hormones that fluctuate during menopause can be responsible for increased body fat, too. When you have more body fat, your calories do not burn as quickly.
Metabolism boosters can then be a helpful addition to your lifestyle to speed up your metabolism again.
Fact 3: Health Conditions Can Influence Metabolism
There are several health conditions that directly influence your metabolism.
Crash diets, for example, drain you of energy and make your natural chemistry start to lag. There is a general set amount of calories you should consume every day. When you do not consume enough of those calories, you lose lean muscle mass, which has been proven to slow your metabolism.
If you have fallen victim to the culture of crash dieting, then a metabolism booster might be the choice for you.
Also, there are medical conditions that drastically affect your metabolism.
Cushing’s Syndrome is a condition that happens when cortisol levels, a naturally occurring hormone, overload. This slows your metabolism and leads to other symptoms like weight gain and high blood pressure.
Hypothyroidism is maybe more well-known. This happens when your thyroid gland cannot give you enough thyroid hormone. While this can seriously affect your metabolism by slowing it down, it can also lead to weight gain and severe exhaustion.
Hypopituitarism, also known as Pituitary Gland Disorders, is a group of other less common disorders. Your pituitary gland produces seven hormones. When those hormones are affected, you can be struck with metabolism problems and weight fluctuations. It can also be very hard to lose weight with these conditions, so a metabolism booster could be the right fit.
Polycystic Ovary Syndrome, quite common, is more difficult to understand the cause of. However, it is known that the hormones affected in PCOS can cause weight gain, acne and therefore metabolism concerns as well.
There are many health conditions that can influence your metabolism. None of them are desirable, but some of them could be targeted by metabolism boosters.
Fact 4: Higher Muscle Mass Equals Higher Metabolism
We mentioned this before, but it is known that more lean muscle mass equals higher metabolism. This is because simply put, if you have more muscle mass, then less of your body mass is made of fat. Muscle consumes more energy than fat, so your resting metabolic rate burns more calories on that muscle.
In turn, if you have more muscle and less fat, then your RMR is faster.
Fact 5: Different Basal Metabolic Rate Means Different Metabolism for Everyone
You are unique. This means that pretty much every part of you is unique. Your metabolism is no different.
There is not a massive difference between the metabolic rate of one person and the next. However, there is a difference nonetheless. Whether because of a health condition or because of your body composition or from the metabolism-boosting foods you eat, your metabolism can vary at different stages of your life or from the person next to you right now.
Exercising is one of the ways that your resting metabolic rate may be different from someone else’s. That exercise may be aerobics or strength training with weights, but either way someone who is moving around could have a higher metabolism than someone who does not lead an active lifestyle.
Maybe you just do not feel like exercising or you do not have the energy, but exercise is an important step. Metabolism boosters have the potential to change that mindset for you.
Fact 6: Vitamin D Affects Your Metabolism
Vitamin D can naturally be made in your body through being in the sun. Some people, however, have a Vitamin D deficiency.
Overweight people and those with a slower metabolism have shown through studies that they have a low supply of Vitamin D.
Many studies have also shown that an increase in Vitamin D is related to an increase in testosterone. That increase can boost your metabolism, naturally helping you to burn more calories.
Fact 7: Drinking Water Helps Boost Metabolism
You have probably heard of all of the benefits that drinking water has on your body. This is a commonly held fact.
Did you know that water can also help boost your metabolism?
There have been a series of studies and a lot of scientific research on the role that water plays in your metabolic rate. Metabolic research centers that take a particular approach to the role your metabolism plays in your life have always understood the importance of drinking water.
Drinking water not only can help you lose weight but there is a decent percentage increase in your RMR when you consistently drink water.
Fact 8: Caffeine Works
Could coffee be a food that pays off by increasing metabolism?
Obesity Reviews did a set of studies on the impact of caffeine in weight loss and calorie burning.
As it turns out, caffeine does in fact boost metabolism if done correctly. You have to make sure that you are not constantly consuming too much sugar in your caffeine intake and your caffeine has to be the appropriate dosage. The Obesity Reviews studies found that when you consume a minimum daily amount of 270 milligrams of caffeine, there could be a boost in your metabolism.
Fact 9: Capsaicin in Chilis Promotes Metabolism
While chilis may seem like an unusual approach to a metabolic meal, there are over a dozen studies available for review that discovered their potentially powerful effects on weight loss and metabolism.
Apparently, the capsaicin found in hot peppers can fairly significantly increase the calories you are burning, which is a direct link to your metabolism.
Fact 10: Conjugated Linoleic Acid (CLA) Supplements Still Need Clinical Studies
There have definitely been some reviews on conjugated linoleic acid supplements. However, there is not enough concrete data to tell us exactly how effective CLA supplements are.
In addition to some undesirable side effects of taking these types of supplements, there are also just not enough clinical trials of CLA to know what they can really do to help you boost your metabolism. It would probably be best to use caution with these.
If you have any questions about metabolism boosters and how they can help you maintain the healthy lifestyle you want, contact us at Dirobi today.