The word metabolism is derived from Greek and simply means ‘change’ or ‘transformation’. Human
metabolism represents the sum total of all physical and chemical changes that take place within the body; the
transformation of food into energy, the formation of new compounds such as hormones, the growth of bone and
muscle tissue, the destruction of body tissues, and a host of other processes.

Metabolism aids digestive function as well as absorption of nutrients, and is most affected by nutrition, hydration
and physical activity. Each of these factors is an imperative contributor to optimum metabolic health.
When any one of them is deficient, the metabolic rate decreases. Consequently, weight loss and weight
maintenance are directly related to healthy metabolism.

While lowering your calorie and fat intakes may be important components of weight loss, both decrease
your metabolism, making it essential to stimulate the metabolic rate through other means such as routine
physical activity. It is not a good idea to skip meals or to reduce calories by a large amount, since decreased
metabolism causes the body to burn fewer calories and less fat. It may also cause your body to store excess fat in
reserve, defeating the object of the lower calorie intake.

Human metabolic rate reflects how rapidly the body is using its energy stores, and this rate can vary
depending on a number of factors, the most influential one being exercise.

There are a range of tools that you can easily employ to increase your metabolic rate.
Simple ideas to increase your metabolism
1. Always eat breakfast in the morning. Breakfast is
a great way to break the fast. Whilst research has
shown that breakfast causes only a slight increase
in metabolic rate (mainly due to the energy cost of
digesting and absorbing food), it does in fact help
boost your energy levels and improve concentration.
2. Increase the amount of everyday activity. As a person
becomes fitter and gains muscle mass, they increase
Making the most of your
metabolism
the amount of calories burnt at rest, plus they are
more likely to use fat as a fuel source. However, the
energy intake needs to be sufficient to meet the
demands of your exercise program. If there is too
little energy intake this imbalance may eventually
reduce resting metabolic rate.
3. Start doing some resistance training which will help
to increase your muscle mass. The more muscle you
have, the more calories you burn regardless of how
active you are or how old you are. As we age our
muscle mass decreases; adding resistance training to
your workouts will help to maintain muscle mass.
4. Eat foods that contain capsaicin, such as hot chillies.
These types of food may elevate metabolism slightly,
and research has shown that eating them actually
suppresses appetite, therefore reducing food intake.
5. K eep the fluids up. Hydration levels are extremely
important in the role of metabolism, as over 70
per cent of bodily functions take place in water,
so insufficient water causes all of your systems to
slow down. Aim to drink at least two litres per day,
increase this amount if you are exercising, especially in
a humid environment.
6. Subject yourself to different climatic conditions,
which can make a difference to your resting
metabolic rate (RMR). Exposure to the cold
may stimulate shivering and therefore raise your
metabolic rate by up to 50 per cent. Those nude
skiers may not be so mad after all!
7. Have the occasional cup of coffee. Caffeine is a
stimulant and may elicit a significant rise in RMR.
8. M ake sure you are getting enough sleep. Regular sleep
is important in maintaining optimal metabolic function.
The most important factor that can increase the
metabolic rate in general is exercise. Any physical activity
will raise the metabolic rate, and will keep it slightly
elevated post exercise