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Metabolism: Myths and facts

Anabolism

Anabolism is a succession of chemical reactions that build molecules from smaller components and usually require energy. Anabolism allows the body to grow new cells and maintain all the tissues.

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

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healthline.com

Metabolism is a term that describes all the chemical reactions in your body. These chemical reactions keep your body alive and functioning. However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.

Key Ideas

Eat Plenty of Protein at Every Meal

Eating food increases your metabolism for a while because extra calories are required to process your meal. This is called the thermic effect of food (TEF).

Protein increases your metaboli...

Drink More Cold Water

Drinking water may speed up your metabolism for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it.

Drinking water can also help you fill up and help you eat less, especially if you drink it half an hour before you eat.

Do a High-Intensity Workout

High-intensity interval training (HIIT) involves short, intense bursts of activity and help you burn more fat by increasing your metabolic rate.

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8 Myths and Facts About Your Metabolism That Will Help You Understand How You Burn Calories

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health.com

The word "metabolism" is often paired with terms like "diet," "exercise," and "weight loss." But rarely is the buzzword thoroughly explained. As a result, there's a lot of metabolism misinformation floating around out there. The medical definition of metabolism? "The bodily processes needed to maintain life," according to the Mayo Clinic.

Key Ideas

Supplements and Metabolism

Myth: Supplements can speed up your metabolism.

Over-the-counter products that claim to boost metabolism often don’t have calories, don’t directly impact your metabolis...

Skinnier People

Myth: Skinnier people have faster metabolisms.

It’s more about body composition than body size when it comes to metabolism. Metabolism depends on the composition of protein mass you have—muscle is more metabolically active, meaning the more muscle you have, the more calories you burn when you’re resting. This is why lifting weights is one of the best ways to speed up your metabolism, it adds muscles.

Metabolism and Genetics

Myth: Metabolism is genetic, can't be changed.

Your genes do influence your metabolism, but, unusual genetic conditions aside, lifestyle habits affect it more. The amount of exercise you get and the choices you make when you feed yourself are more important factors.

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Why sleep is so important for losing weight

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A lack of sleep increases appetite, makes us more likely to eat unhealthy foods, and even affects how body fat is lost while dieting.

Key Ideas

Sleep And Weight Fluctuation

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Sleeping less has been associated with increased risk of obesity, and addition of body fat, as it affects the overall metabolism of the body, and can also affect our appetite.

Sleep duratio...

More Sleep Means Better Metabolism

Various studies point out that sleep influences two appetite hormones, leptin (to decrease appetite) and ghrelin (to stimulate appetite), which is also known as the hunger hormone.
Lack of sleep is associated with higher levels of ghrelin and lower levels of leptin, making the person more likely to overeat.

More Sleep And More Exercise

Sleep-deprived people crave for and also end up eating more carb-rich foods and sugar.
Sleep duration affects the release of insulin in the body, that affects our glucose levels, and prolonged sleep deprivation can lead to obesity and type 2 diabetes.
Research shows that exercise prevents the damage done by lack of sleep and also makes one eat less.

To stay healthy, one has to sleep more and also do regular exercise.