Metabolism Made Simple: How Your Body Turns Food into Energy
Ever wonder why some people seem to burn calories like a furnace while others gain weight easily? The answer lies in metabolism – the set of chemical reactions that turn the food you eat into the energy you need to move, think, and stay alive.
What Controls Your Metabolism?
At its core, metabolism includes two main parts: the basal metabolic rate (BMR) and the active metabolic rate. BMR is the energy your body uses just to keep your heart beating, lungs breathing, and cells working while you’re resting. It accounts for about 60‑70% of daily calorie use. Factors that affect BMR are age, gender, muscle mass, and genetics. Younger people, men, and those with more muscle tend to have higher BMRs.
Active metabolic rate is the extra calories you burn during any movement – walking, cleaning, exercising, even fidgeting. This part varies a lot from person to person based on lifestyle and activity level.
Practical Ways to Boost It
Want to give your metabolism a gentle push? Here are a few proven tricks that fit into a busy Indian lifestyle:
1. Build muscle. Strength training, even with body‑weight exercises like push‑ups or squats, adds lean tissue that burns more calories at rest.
2. Eat protein at every meal. Protein takes more energy to digest and helps preserve muscle. Include lentils, paneer, eggs, or fish.
3. Stay hydrated. Water is needed for every metabolic reaction. A glass of water before meals can also curb overeating.
4. Move often. Short walks, stair climbs, or a quick yoga flow break up long sitting periods and keep the metabolism humming.
5. Get enough sleep. Poor sleep can disrupt hormones that control hunger and calorie use, leading to a slower metabolism.
Remember, you don’t need a miracle diet. Small, consistent habits add up over weeks and months.
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Metabolism isn’t a secret you can’t change; it’s a system that responds to the foods you choose, the activity you do, and the rest you get. By understanding the basics and applying a few simple habits, you’ll feel more energetic and keep unwanted pounds at bay.
