Anabolism

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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  • A larger body mass requires more calories.
  • For people of the same weight, the one with a higher muscle to fat ratio will have higher caloric needs.
  • The progress of age leads to reductions in muscle mass, testosterone/estrogen production, physical activity.
  • An average man burns more calories than an average woman of the same age and weight, due to men having a higher muscle to fat ratios.

It is a common belief that slim people have a higher metabolism and overweight people have a slower metabolism. But, this is rarely the case.

Overweight is in most cases a result of a lifestyle in which one group generally consumes more calories than they need. There isn’t much we can do to significantly change our resting metabolic rate, but long-term strategies, such as increasing muscle mass, may eventually have an effect.

Body Weight

It's a result of the amount of energy we release into our bodies (catabolism) minus the amount of energy our bodies use up (anabolism). The excess energy is stored either as fat or glycogen in the muscles and liver, with fat being the most caloric dense of the two.

Although becoming overweight is a result of the body storing excess energy as fat, sometimes, hormonal problems or an underlying medical condition may affect metabolism.

Catabolism

Catabolism is a series of chemical reactions that break down complex molecules into smaller units and usually release energy. Catabolism provides the energy our bodies need for all its activities.

It refers to the biochemical processes that occur within living organisms to maintain life. These processes allow us to grow, reproduce, repair damage, and respond to our environment.

When people use the word "metabolism" they are often referring to catabolism and anabolism. People's body weight is a result of catabolism minus anabolism.

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Sleep And Weight Fluctuation

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 duration is a problem for many adults, as they find sleeping the recommended seven to nine hours a night a challenge, given the hectic lifestyle and social commitments.

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 metabolic rate by 15-30%, carbs by 5-10% and 0-3% for fats. Eating protein makes you feel full and prevent overeating.

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 metabolism and have well documented potentially dangerous side effects and interactions with prescription drugs. Natural alternatives such as spicy foods do boost your metabolism, leading to more calories being burned, although not for long. 

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