I have observed that many
people have the idea that metabolism is simply how your
body "burns fat" - and that there is some kind of secret
"dial" that they can turn up to boost their metabolism and
melt away extra fat. Ahh, if only it really worked like
that!
Tip to improve
metabolism:
Drinking
enough water on a daily basis is absolutely
essential for your body to metabolize that apple you just
ate into energy. So if you want to improve your metabolism,
make sure that you're drinking enough water!
What
is metabolism?
The two parts of metabolism
Metabolism encompasses all
of the activities that occur in the cells of the body to
change nutrients that we consume into cell material and
energy. There are two parts of metabolism that accomplish
this.
Constructive metabolism
is called "anabolism"
and is the process of changing nutrients and building
them up into live cell material.
Ever wonder how broken bones or boo-boos heal? By the
process of your body's constructive metabolism!
Destructive metabolism is called "catabolism"
and is the process of breaking down nutrients
to release energy.
-
A very simplified
explanation is that when oxygen combines with an energy
molecule, your body creates energy (energy molecules
come from the break-down of carbohydrates and fats).
It's like putting a log on the fire!
Artistic interpretation
of an oxygen molecule and energy molecule combining
to create energy. |
Tip to raise metabolism:
The body creates
energy by the action of oxygen and energy molecules combining.
They combine in the part
of a cell called the mitochondria. Mitochondria are nicknamed
the "powerhouse" of the cell because they produce energy.
The reason I'm
bringing this up is to give you a better understanding
of why and how you can "rev up" your metabolism
- this would be in addition to good nutrition
and drinking enough
water.
You can increase the number
of mitochondria, the energy-producing "powerhouses," in
your body and thus increase how much energy your body
can produce! (in other words, burn calories.) How?
The cells of muscle tissue
contain a ton of these little powerhouses. When you engage
in any physical activity that strengthens your muscles,
you will increase the amount of these little energy-production
units.
Any sort of strength/resistance
training, including interval training (which is a very
effective form of physical activity) will help you accomplish
this. A little bit of this kind of physical activity goes
a long way and can be incorporated into your lifestyle,
whatever your level of physical activity.
Constructive and
destructive metabolism are the two parts of metabolism which
are both happening all the time. No breaks or vacations.
The following terms describe different aspects of metabolism
and its two parts.
What
is metabolism?
What is basal metabolism?
The term "basal metabolism"
refers to a particular level of metabolism
(both constructive and destructive metabolism). Basal metabolism
is the minimum number of calories that your body needs to
stay alive when your body is at rest.
For example, when you are
working at the computer, walking down the street, eating
an apple or simply chewing gum or talking, your body needs
a certain amount of calories to metabolize into energy to
"fuel" these activities.
The minimum number
of calories that your body needs in order to function while
at rest is called "basal metabolism." The word
"basal" is related to the word "base" meaning lowest.
This is a good place to look
at the relationship between calories and metabolism!
The
relationship between metabolism and calories
*How much is
a gram??
Definition of
a gram
Good question! I wondered
that myself since so many things are measured
in grams, especially the information on the
nutrition fact label.
First, a gram measures
the weight of something in the metric
measurement system.
In the US, we don't
use the metric system very much. We measure
by pounds and ounces for weight, and tablespoons
and cups for volume (the amount of something
(the volume), not how much it weighs.) In the
metric system of measurement, volume is measured
in liters.
Anyway, 1 gram is
a pretty small amount. 1 gram = about 1/5 of
a teaspoon (0.211 teaspoons), or the other way
around, there are about 4 3/4 grams in 1 teaspoon
(4.745 grams per teaspoon).
|
|
We're gonna keep this simple.
A calorie measures how much energy can come from
a nutrient. Carbohydrates and fats are the sources
the body uses to create energy. Protein is mainly used to
build and repair cells.
After food is digested and
absorbed into the cells of the body, the carbs and fats
are broken down into what you could call "energy molecules."
These "energy molecules" combine with oxygen in the cells
of the body - which creates energy.
A gram* of carbohydrate has
4 calories and a gram of fat has 9 calories. Protein also
has 4 calories per gram but the body only uses protein for
energy if there isn't any carbohydrate or fat it can use.
So fat has over twice the
potential energy (measured in calories) than carbohydrate.
So why can't I starve myself
and force my body to burn fat for energy?
It would be great if it was
that simple! However…
- Your body must have all types
of nutrients (protein, fats, carbohydrates,
water, vitamins and minerals - the macronutrients
and micronutrients) in order run properly
and be healthy. The brain, for example, uses
the energy obtained from carbohydrates only and not
fats.
- When you try to live on next to nothing,
your metabolism and the rate at which
your body creates energy slows waaaaaaay down!
The body responds to reduced caloric and nutrient intake
by reducing and conserving energy. If you're not eating
much, there is hardly anything to metabolize!
Metabolism tip:
Eating several small, nutritious "mini-meals" each day is
a good way to improve your metabolism - you give your body
small amounts that provide enough continuous "fuel"
for it, but not so much that it gets overloaded and has
to store any excess.
I "graze" most of the day
and don't overload my system, but I just keep a bit of "fuel"
coming in on a regular basis. It's a great way to eliminate
hunger pangs or the desire to overeat, plus I find that
my energy levels are more consistent.
"The
noblest pleasure is the joy of understanding."
- Leonardo da Vinci |
Part
2 of "What IS metabolism?" >
:: Aerobic and anaerobic
metabolism
:: Nutrition and metabolism
:: What is metabolism of toxins?
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