Metabolism is defined as the chemical processes that happen in the bodies of human beings and animals.
Metabolism enables living things to live comfortably and maintain body functions.
People who have a high metabolism burn energy from food at a quicker rate compared to those with a low metabolism.
Fat metabolism is a metabolic process that breaks down consumed fats into fatty acids and glycerol and later into simpler compounds.
The compounds are then used by cells in the body.
The final products of fatty acid metabolism are water, Adenosine triphosphate (ATP) and carbon dioxide.
Whether high metabolism is good or bad for an individual depends on different factors.
Women with high metabolism are said to burn calories at a faster rate compared to their counterparts who have low metabolism.
It is however difficult for one to gain weight if they have a fast metabolism.
Signs of a Fast Metabolism
Difficulty in gaining weight: You may eat huge portions and have several helpings but your weight remains the same.
You may also have problems maintaining your desired weight.
You are full of energy: While being energetic is not bad, being extremely active a sign that your metabolism is high.
You may notice that you are hyperactive while your colleagues are slow.
This may also cause a faster heart rate.
High Body temperature even when you are not doing any activity: If your temperature rises even when you are resting, then your metabolism is high.
This is as a result of higher basal body temperature, and rapid metabolic reactions happening in your body.”
You pee often: You have frequent urination sessions despite not taking a lot of fluids.
This shows that your body has increased its processing speed.
Pooping frequently is also a result as your body metabolizes your food at a faster rate.
You are hungry 24/7: If you have a massive appetite and feel hungry in between meals then your metabolic rate is fast.
Observe how your appetite is before and after meals.
A fast metabolism will have you crave foods throughout the day.
Irregular Menstrual Cycle: An average menstrual cycle ranges between 21 to 35 days.
If your menstrual cycle occurs outside the bracket despite you not being under medication or special condition then you have a fast metabolic rate.
Irregular periods and missing your period when not pregnant indicate the same.
How to Get a Fast Metabolism
Have proteins in your meals: Thermic Effect of Food (TEF) happens when your metabolism rises as a result of eating food.
TEF is caused by the additional calories needed for the digestion, absorption, and processing of food nutrients.
Foods rich in proteins cause a maximum increase in TEF.
The metabolism increase in the ratio for proteins is 15-30%, carbs 5-10%, and fats 0-3%.
Foods that have high proteins will make you feel full quicker thus have you eat little portions.
You will also burn more calories.
Increase Your Intake of Cold Water: Water is essential for body functions. Drink cold water instead of beverages and sugary drinks if you want to lose weight.
Sweet drinks have a high concentration of calories.
By taking cold water, you will reduce the number of calories you consume. You will also increase your metabolism by drinking the water.
Intake of cold water is recommended as the body uses energy to heat it up to body temperature.
Other than increasing your metabolism, drinking water will help you fill up before meals, making you eat less.
Sleep is important: Ensure that you get a full eight-hour sleep everyday to balance your metabolism.
Lack of sleep not only cause complications to your body but can also result to obesity.
Sleep deprivation will increase the levels of your blood sugar and insulin resistance; factors that cause type 2 diabetes.
Little sleep will reduce the number of calories your body will burn, alter your sugar process and mess with hormones which control your appetite.
Avoid Too Much Sitting: Make your body lively and stand up as often as you can.
Sitting for long hours will have you burn fewer calories and even worse lead to unwanted weight.
Individuals who have 9-5 jobs are the most affected by this.
Try and create mini breaks where you can stand up and stretch for a few minutes to increase your metabolic rate.
Long periods of sitting are bad for your health. You can look for a standing desk online if you find it difficult to have mini-standing breaks.
Make Green Tea Your Favorite Drink: Green tea has several advantages like helping in weight loss, reducing the risk of diseases like diabetes, heart conditions, and cancer, and better brain ability.
Three to fives cups of green tea per day are okay for one person.
Green tea has antioxidants and will help transform the excess fat in your body into fatty acids that will increase the burning of fat by up to 17%.
Green tea will increase your metabolism by up to 5%. You can substitute green tea with oolong tea.
Take Part in Workouts: This does not mean simple exercises that last a few minutes. Engage in high-intensity workouts as you will burn more fats and raise your metabolic rate.
High-intensity interval training (HIIT) is recommended if you are looking to burn fat quickly. Men who engage in high-intensity workouts for three months straight can reduce up to 2 Kilograms and about 17% tummy fat.
Mix up different forms of exercises and lift heavy objects. This is because muscles are more active metabolically compared to fat.
Take coffee: This is easy if you are a coffee-junkie. The caffeine in coffee shoots the metabolic rate to up to 11%. Coffee stimulates the burning of fat.
Slim and slender people have an advantage over individuals who are overweight in this case.
Kill two birds with one stone by taking a cup of coffee daily as the beverage will help you in your weight loss journey and boost your metabolism simultaneously.
Disadvantages of a Fast Metabolism.
High Mortality Rate: Studies have shown that high basal metabolic rate is as a result of poor health, terrible eating habits, and homeostatic dysregulation.
Abnormality in metabolic processes can cause serious ailments which are life-threatening. People who have high metabolism have a high mortality rate as it is inclined to oxidative damage.
Disruption of Blood Sugar Levels: A speedy conversion of food to energy will lower your blood sugar levels during the day. The result of this could be irritability, uneven heartbeat, and extreme sweating. Individuals with high metabolism tend to eat more to maintain a regular blood sugar level during the day.
High metabolism can cause hyperthyroidism: Hyperthyroidism is a condition that is caused due to the excess production of the thyroid hormone. This happens when the thyroid gland found around the neck produces excess thyroxine. Hyperthyroidism speeds up your metabolic rate, which is not good as your metabolism needs to be regulated. Hyperthyroidism causes Graves’ disease, which is lethal if untreated.
Difficulty in Maintaining Weight: Individuals with high metabolism find it challenging to maintain a particular weight.
Women who are expecting face the most challenges as they need to gain more weight as the baby develops.
Pregnant women need foods which are rich in all nutrients as they are practically eating for two.
Super high metabolism is not good for this group of people because they will be forced to be under a medic’s supervision at all times.
Can You Slow a Fast Metabolism?
A fast metabolism is not always great. The following are ways to slow fast metabolism.
Maintain Homeostasis: Ensure that you maintain your natural and internal body temperature at all times.
Keep warm but don’t stay in environments that are too hot.
Your body knows what temperature is suitable for you. Places that are too cold will have you shiver and make your body unhappy.
Extremely hot places will make you sweat. The right temperature will lead to the right metabolic rate and proper calorie burn.
Shun Caffeinated Drinks: Caffeine is known to increase metabolism.
The excess energy you have after taking caffeine will result in a high caloric burn and prevent you from letting your body rest when you are exhausted.
Take less caffeine to preserve your energy and limit caloric burn. Sleep for long hours too.
Be easy with the exercises: Engage in low-intensity exercises that last for a short period.
Simple exercises will lead to a shortage of calories and slow metabolism.
Do not attempt any HIIT workouts as they will make you hyperactive and keep your body intensified.
Eat Less: Maintain little portions when serving to lower your metabolism.
Your body conserves the little energy present when you do not eat. Eat little and eat less often for this to be effective. Space your meals regularly and avoid snacking in between main meals.
It is also crucial to remember to not starve yourself as this will cause unnecessary weight loss.
Your body is structured to use energy in order to perform tasks.
The tasks could be basic things like exercising, walking, running, and even sleeping.
Your body does not stop functioning when you are taking a nap.
You may appear inactive but your body uses energy to perform functions like maintaining your heartbeat, breathing, and body repair.
A high or fast metabolic rate translates to maximum burning of calories in your body compared to your peers.
Factors that affect an individual’s metabolic rate include weight, body size, hormones, and gender.
Slim people generally have a faster metabolism rate.
Keep your body active, eat well, get enough sleep and avoid stressful situations to have the right metabolism.