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Everyone's metabolic rate is different, influenced by various factors. If your metabolism is low, there are several ways to increase your body's metabolism that you can do. That way, energy needs will be met and the function of the body's organs will be maintained
Metabolism is the process of burning calories from food and drinks that enter the body to produce energy. This process occurs in the body's cells.
In order for calories in food to produce energy, the nutrients in it need to be broken down so that they can be absorbed by the body. For example, protein is broken down into amino acids and carbohydrates are broken down into glucose. The process of breaking down these nutrients is also part of metabolism and requires energy.
Energy obtained from nutrition will be used to carry out various body functions, such as breathing, regulating blood circulation, producing hormones, healing wounds, and repairing damaged cells.
In people with high metabolic rates, the burning of calories in the body occurs faster and more. The higher the body's metabolic rate, the more calories are burned so that there is no accumulation of calories in the form of fat. That's why increasing metabolism can help with weight loss.
Factors Affecting Body Metabolism
In addition to genetic factors, the rate of calorie burning from the body's metabolic processes is also influenced by several other factors, namely:
Increasing age makes the amount of fat in the body increase, while the amount of muscle decreases. Unlike muscle, fat does not burn calories. That is why, as we age, the rate of calorie burning in the body slows down.
Compared to women, men generally have greater muscle mass. The greater the muscle mass, the more energy is burned when moving. That is why, the calorie burning or metabolic rate of men is higher than that of women.
3. Body size and composition
A person who has a larger body size and muscles will burn more calories, even when he is on this. This makes the body's metabolic rate higher.
4. Body temperature
Normal body temperature ranges from 36.5–37o Celsius. In this temperature range, the body will undergo metabolic processes in a more regular and stable manner.
When exposed to air temperatures that are too cold, the body will increase its metabolism to produce heat. One way is with the shivering reflex, in which the muscles move quickly to burn energy and generate heat.
5. Physical activity and sports
Exercising or doing daily physical activities, such as playing with children, walking with pets, cleaning the house, or going up and down stairs, will make the body burn more calories.
The more activity you do, the more calories you burn and the higher your metabolic rate will be.
How to Increase Body Metabolism
The following are some ways to increase body metabolism that you can do so that your body burns more calories:
1. Get enough sleep
Lack of sleep can reduce the number of calories burned by the body, increase stress hormones that can increase fat accumulation, and trigger hunger. This is the reason why people who lack sleep easily feel hungry and find it difficult to lose weight.
2. Move often and exercise regularly
The habit of rarely moving or lack of exercise can cause the metabolism to slow down. Therefore, it is recommended that you be diligent in exercising and actively moving so that your metabolism increases so that your body can burn more calories.
The type of exercise that can make your body active is cardio, such as running or aerobics. You can also do sports in the form of games, such as basketball, volleyball, or badminton, to make it more fun.
3. Do weight lifting
Strength training or lifting weights is a form of exercise that is also good for increasing metabolism.
Strength training by lifting weights not only burns calories, but also helps build muscle tissue. The more or larger the muscle mass, the higher the body's metabolic rate will be.
4. He althy oil consumption
Consumption of oily food that contains a lot of saturated fat and cholesterol can cause fat accumulation in the body, so that weight will increase and it is difficult to lose.
However, that doesn't mean you can't eat fat at all. You still need to eat fat because fat is needed by the body, but choose he althy fats.
Several studies also mention that consuming foods that contain he althy fats can keep hunger away longer, so it can help you lose weight.Not only that, the consumption of he althy fats can also reduce the risk of cardiovascular disease and diabetes.
5. Increase your protein intake
The body needs more energy to process protein into amino acids so that it can be absorbed by the body. This is the reason why increasing protein intake can increase the body's metabolism and burn more calories.
In addition, high-protein foods also make the body feel full longer and suppress appetite, which can help you maintain weight.
6. Drink more water
One way to increase the body's metabolism that is quite simple is to drink water. Some studies say that drinking enough water, especially cold water, can make the body burn more calories.
Drinking water before eating will also make the body full faster, so it is easier for you to control the portion of food. However, the benefits of water to increase metabolism and lose weight still need to be studied further.
7. Consumption of spicy food
Spicy food can also increase metabolism and trigger the body to burn fat tissue. Not only that, the content of capsaicin which gives a spicy taste to food is also known to suppress hunger.
However, don't forget to keep an eye on the amount of spicy food you consume, okay? Avoid excessive consumption of spicy food because this can cause digestive disorders, such as diarrhea and ulcers.
Basically, everyone has a different metabolic rate. If you want to try ways to increase your metabolism to lose weight, do it gradually. Losing weight slowly is proven to be more effective and he althy than losing it drastically in a short time.
If necessary, you can also consult a nutritionist to determine a safe diet and activity to do as a way to increase your body's metabolism.