Metabolism is the process of converting food and drinks into energy. It is an essential process for sustaining life and is influenced by several factors. The faster the metabolism, the more calories the body burns.

However, several factors can decrease metabolism, leading to weight gain and other health issues. This article discusses what ‘pushes’ and what ‘hinders’ metabolism.

What ‘Pushes’ Metabolism

1. Protein-Rich Diet

Proteins are essential macronutrients required by the body for various functions. They play a crucial role in boosting metabolism as the body utilizes more energy to break them down than carbohydrates and fats.

According to research, consuming a protein-rich diet can increase the body’s metabolism by 15% to 30%, reducing the hunger hormone levels and promoting feelings of fullness and satiety.

2. Regular Exercise

Exercise plays a significant role in boosting metabolism, especially high-intensity interval training (HIIT) and resistance training. These exercises increase the body’s metabolic rate, leading to more calorie burn even at rest.

Aerobic exercises like running, swimming, and cycling also boost metabolism. According to research, the metabolic rate can remain elevated for up to 72 hours following intense exercise.

3. Drinking More Water

Drinking ample water is essential for optimal metabolism as it helps in breaking down calories. According to research, drinking 500 ml of water can increase the metabolic rate by 30% for up to an hour.

Drinking water before meals can also reduce appetite, decreasing calorie intake and leading to weight loss.

4. Consuming Spicy Foods

Spicy foods ignite body temperature, increasing metabolism and energy expenditure. Capsaicin, the compound responsible for the spiciness in peppers, has been shown to boost metabolic rate, leading to increased fat burn.

5. Proper Sleep

Sleep is vital for optimal metabolism as it helps the body rest and recharge. Insufficient sleep can lead to tiredness, stress, and hormonal imbalances leading to slower metabolism.

According to research, adults require seven to nine hours of sleep every night for optimal body function.

What ‘Hinders’ Metabolism

1. Lack of Sleep

Insufficient sleep can slow down metabolism and increase the risk of obesity, diabetes, and cardiovascular diseases.

Lack of sleep affects the levels of hormones responsible for regulating hunger, appetite, and satiety, leading to overeating and weight gain.

2. Stress and Cortisol

Stress increases the production of cortisol, leading to slower metabolism. Cortisol prompts the body to store fat, leading to weight gain and increased appetite.

According to research, high stress levels and cortisol production can increase insulin resistance, leading to diabetes.

3. Sedentary Lifestyle

A sedentary lifestyle can decrease metabolism as it reduces the amount of energy required for bodily functions. Office jobs and prolonged sitting increase the risk of weight gain and other health issues.

According to research, sitting for more than four hours per day can reduce the metabolic rate by up to 20%.

4. Dehydration

Inadequate water intake can decrease metabolism, leading to fatigue, headaches, and muscle weakness. According to research, even mild dehydration can reduce metabolic rate, leading to a slow metabolism and weight gain.

5. Age

Age plays a significant role in metabolism as it decreases with age. Muscle mass also reduces significantly with age, leading to decreased metabolic rate. According to research, the basal metabolic rate drops by 1-2% per decade after the age of 20.

Conclusion

Several factors influence metabolism, including diet, exercise, hydration, and sleep. Following a protein-rich diet, regular exercise, drinking ample water and consuming spicy foods can boost metabolism.

Conversely, insufficient sleep, stress and cortisol, a sedentary lifestyle, dehydration, and age can hinder metabolism, leading to weight gain and other health issues.