It is the internal process by which your body expends energy and burns calories. It runs 24/7 to keep your body functioning by converting the food and nutrients you consume into energy.This process works at different intensities in different people. The speed of your metabolism is determined mostly by your genes, regardless of your body size and composition, but how much you weigh mostly comes down to diet and activity levels.

Metabolism

Health

Age affects metabolism, making it slow over the years, even if you start out with a fast metabolism. Differences in metabolism speed are evident in how easy or hard it is for people to gain or lose weight.A slow metabolism burns fewer calories, thus storing more fat; that's why some people have difficulty losing weight by just cutting calories. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain extra pounds.

Age And Metabolism

<ul><li>Add high-intensity interval training to your regular routine</li><li>Eat proteins as they have a high thermic effect and take longer to be burned and absorbed by the body. Your metabolism increases when you eat and process food, a process called 'the thermic effect of food.'</li><li>Do weight training. It increases muscle mass thus boosting metabolism.</li><li>Drink green tea. Studies show it contains compounds that increase the calories and fat you burn. </li></ul>

Tips For Increasing Metabolism

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<img src="https://www.health.harvard.edu/media/content/images/p5_Metabolism_ML0418_gi651722026.jpg"> Image: &#169; Devonyu/Getty Images You no doubt have heard of metabolism and may even have a vague idea of what it is. But there are a lot of myths related to the impact metabolism has on your health, especially in terms of weight loss.
In simple terms, metabolism is the internal process by which your body expends energy and burns calories. It runs 24/7 to keep your body moving, even when you're resting or sleeping, by converting the food and nutrients you consume into the energy your body needs in order to breathe, circulate blood, grow and repair cells, and everything else it does to survive.
This process works at different intensities in different people. How fast your metabolism works is determined mostly by your genes.
"People might have fast, slow, or average metabolism, regardless of their body size and composition," says Dr. Chih-Hao Lee, professor of genetics and complex diseases at Harvard's T.H. Chan School of Public Health.
Age also affects metabolism, as it can slow over the years, even if you start out with a fast metabolism. Differences in metabolism speed are evident in how easy or hard it is for people to gain or lose weight. A slow metabolism burns fewer calories, which means more get stored as fat in the body; that's why some people have difficulty losing weight by just cutting calories. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain extra pounds.
But you can't entirely blame a sluggish metabolism for weight gain, says Dr. Lee. "The reality is that metabolism often plays a minor role," he says. "The greatest factors as you age are often poor diet and inactivity."
<h2>Rev up your engine</h2>
Is it possible to speed up a naturally slow metabolism, or rev up one that has become sluggish over time? "You can manipulate your metabolism to a degree," says Dr. Lee. "It is often a small change that may help you burn more calories. That, along with adopting a healthier diet and making sure you get enough exercise, may give people the extra push they need to lose and maintain weight." For example:
Pick up the pace. Add some high-intensity interval training to your regular routine. After a period of interval training, your metabolism can stay revved up for as much as a full day. For example, when you're walking or jogging on a treadmill or outside, speed up for 30 to 60 seconds, and then slow to your usual pace; repeat the cycle for eight to 12 minutes.
Eat protein and do weight training. Your metabolism increases whenever you eat, digest, and store food, a process called thermic effect of food. Protein has a higher thermic effect compared with fats and carbohydrates because it takes longer for your body to burn protein and absorb it.
It's not clear how much of an effect protein has on metabolism, but studies suggest the best approach is to combine adequate protein intake with weight training, which increases muscle mass - and that also can boost metabolism. Use this online calculator to determine your exact daily amount of protein: <a href="https://www.health.harvard.edu/dri">www.health.harvard.edu/dri</a>.
Drink green tea. Studies have found green tea contains a compound called epigallocatechin gallate, which may increase the calories and fat you burn. A 2011 meta-analysis published in Obesity Reviews found that consuming about 250 milligrams of epigallocatechin gallate (the amount in about three cups of green tea) helped boost metabolism enough to burn an average of 100 extra calories a day.
Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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Metabolism speed is often used to explain whether people have an easy or difficult time losing and maintaining weight. While metabolism plays a small role in weight management, people can increase their metabolism speed to a degree by following a pro...

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The truth about metabolism - Harvard Health

Metabolism

Age And Metabolism

Tips For Increasing Metabolism

IDEAS ABOUT

MORE LIKE THIS

10 Easy Ways to Boost Your Metabolism (Backed by Science)

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It's time to

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Bite-sized knowledge
to upgrade
your career