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The metabolic rate is the rate at which your body burns calories to maintain basic bodily functions, such as breathing, heartbeat, and digestion. It’s a measure of how efficiently your body uses energy.

What Affects Metabolic Rate

Hormones

Hormones play a crucial role in regulating metabolism. Thyroid hormones, specifically thyroxine (T4) and triiodothyronine (T3), control the rate at which your body burns calories. When your thyroid hormone levels are high, your metabolic rate increases.

Genetics

Your genetic makeup also influences your metabolic rate. Some people naturally have a higher or lower metabolic rate due to their genetic predisposition. This can affect how quickly they lose weight, gain muscle, and burn fat.

Age

As you age, your metabolic rate slows down. This is because your body loses muscle mass and gains fat, which reduces its energy expenditure. After the age of 20, your resting metabolic rate (RMR) decreases by about 2-3% per decade.

How to Increase Metabolic Rate

Exercise

Regular exercise can boost your metabolic rate in several ways:

• Building muscle mass through strength training increases RMR.
• Aerobic exercises like cardio and HIIT (High-Intensity Interval Training) burn calories during the workout and increase excess post-exercise oxygen consumption (EPOC).
• Resistance band workouts can also help.

Diet

A well-balanced diet with adequate protein, healthy fats, and complex carbohydrates supports a high metabolic rate. Focus on:

• Eating frequent, balanced meals to keep your metabolism boosted.
• Incorporating metabolism-boosting foods like green tea, citrus fruits, and whole grains into your daily diet.
• Limiting processed and sugary foods that can slow down your metabolism.

Lifestyle

Lifestyle changes can also impact metabolic rate:

• Getting enough sleep (7-9 hours for adults) helps regulate hormones and supports a healthy metabolism.
• Managing stress through techniques like meditation or deep breathing exercises can prevent cortisol spikes, which can slow down metabolism.
• Drinking plenty of water and staying hydrated keeps your metabolism running smoothly.

Supplements

Certain supplements may help increase metabolic rate:

• Green tea extract
• Conjugated linoleic acid (CLA)
• Beta-hydroxy beta-methylbutyrate (HMB)

Remember that individual results may vary, and it’s essential to consult with a healthcare professional before adding any new supplements or making significant changes to your diet or exercise routine.