What is Metabolism and How to increase metabolism

What is Metabolism

The body’s metabolism is a chemical process that occurs in the cell of the body to convert the food and drink you consume into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy, which your body needs to function. Specific proteins in the body control the chemical reactions of the metabolism. Thousands of metabolic reactions happened at the same time, all regulated by the body to keep our cells healthy and working.

The body needs energy so that every organ of the body functions properly.  With the energy, you can undergo daily activities, such as walking, working, and exercising. Energy is needed by the body so that the body’s cells and tissues stay healthy, grow and develop, and their functions run well.

Some bodily functions that are affected by metabolic processes are breathing, digesting food, circulating blood, repairing and renewing cells, controlling body temperature, triggering muscle contraction, eliminating waste through urine, and maintaining brain and nerve functions.

What is Metabolism

How it works

The body’s metabolism works through two processes, namely catabolism, and anabolism, which take place simultaneously. The following is the explanation:


Catabolism breaks food molecules down into smaller molecular compounds, and in doing so, releases energy from them. This is the process of processing and solving nutrients and burning calories from food for later use by the body as energy. Through metabolic processes, the protein content in food and drink converted to amino acids, fat converted to fatty acids, and carbohydrates are converted to simple sugars.

Furthermore, the body will use sugar, amino acids, and fatty acids as energy sources whenever needed. 


Anabolism does the opposite. It builds nutrient molecules up into larger molecular compounds and, in so doing, uses energy. Anabolism is the process of renewing and repairing body cells through burning calories using the energy produced by the body through the process of catabolism.

If you consume more calories from the food or drink, the body will store the excess energy produced as fat tissue.

Things That Affect Body Metabolism

The metabolic rate or how many calories your body burned to produce energy generally varies from person to person. There are the following factors that influenced metabolism:

1. Body size and composition

People having bigger and more muscular bodies are able to burn more energy, even when resting. This is because muscle tissue is more active in the metabolic process than fat tissue.

2. Gender

Male bodies usually burn more energy than women. This is because men often have more muscle tissue and less body fat when compared to women.

3. Age

As we get older, the amount of muscle tends to decrease, and the number of fat increases. This can slow down the metabolic process or burning calories to produce energy.

4. Genetic

Genetic or hereditary factors can affect the growth and size of muscle tissue. This will later be able to influence the burning of energy or metabolism of one’s body.

5. Body temperature

Metabolism will naturally increase when body temperature decreases (hypothermia) or when the body is cold. It aims to increase body temperature to return to normal so that the body’s organs can function properly.

6. Caffeine intake or stimulants

Metabolism can be increased if you consume drinks that contain stimulants such as caffeine. This substance is naturally found in coffee and tea. In addition, the body’s metabolism can also be increased when taking drugs that have stimulants.

7. Hormones

The hormone that functions to regulate the body’s metabolism is the thyroid hormone. Therefore, disruption of the production or action of thyroid hormone can increase or decrease the body’s metabolism.

8. Pregnancy

Metabolism in a pregnant woman’s body will increase to support the process of growth and development of fetal organs and tissues. The metabolic process will usually begin to increase when the pregnancy reaches the age of 15 weeks until entering the third trimester.

9.The body’s ability to process food

The process of digesting, absorbing, spreading, and storing food nutrients also requires calories as fuel. The body uses about 10 percent of calories for this food processing.

10.Physical activities and sports

In addition to sports, simple activities such as playing with pets, walking to the stalls, routine walking in the afternoon can also burn calories, of course, in different amounts.

How to increase metabolism

There are several ways to increase metabolism that may help to reduce weight. The body’s metabolism is the body’s natural biochemical process that contributes to burning calories and helping with weight loss, in addition to regulating diet and physical activity. Then, what are the ways to increase metabolism if you want to lose weight?

Having a high metabolic rate does make the body be able to burn more calories and reduce fat. A high metabolic rate also makes you feel better because the body gets enough energy supply to carry out its various functions. Maybe this is why many people are looking for ways to increase the body’s metabolism for weight loss.

How to increase metabolism
Let’s see

Here are some ways to increase the body’s metabolism for the diet which have been proven by the nutrition experts through several studies.

Quality Sleep

It turns out to lack of sleep is one of the causes of weight gain. A study showed an increase in the hormone that triggers hunger in people who sleep less and decreased hormone that causes satiety called leptin.

More Standing than Sitting

Working on a report or writing an article assignment while standing for a short time turns out to be able to burn more calories than working while sitting for a long time.

High-intensity interval training (HIIT)

High-intensity interval training (HIIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods, until too exhausted to continue. HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism.

Lift weights

Strength training by lifting weights not only burns calories but also keeps the body away from losing muscle as a side effect of a weight loss diet.

Use coconut oil

Replacing oil that contains saturated fat with coconut oil for consumption has no direct effect on the metabolism, but coconut oil can suppress hunger for longer.

Eat protein in every meal

Protein is a type of food that burns more calories in the digestive process than carbohydrates and fats. Protein also increases the body’s metabolism by preventing the body from losing muscle mass when you diet.

Drink plenty of water

Drinking water can increase your metabolism. Especially if the water is cold because the body needs more calories to raise the temperature of the water when it enters the body. In addition, drinking water before meals will make you full faster, making it easier to control portions of food. If you get bored with its tasteless taste, you can try drinking tea, for example, oolong tea and green tea.

Consumption of spicy

Spicy food fans would not mind doing this one way. But you still need to pay attention to the dose and your tolerance limit for spicy foods before making them part of the diet.


For fat loss don’t try Increasing the body’s metabolism immediately. With an improving lifestyle and with self-discipline, you can improve your metabolism effectively.

Consult with your doctor or nutritionist to find out more about increasing your metabolism for a diet that suits your health conditions, so that your diet program can take place more effectively.

Stay Fit, Leave a happy and Healthy Life

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