- Dr Pooja Sharma
Maintaining body weight through effective metabolism
It is very rightly said that “an extra inch of the waist line is a year loss of the life line.” It is all the more important in today’s life full of stress and strain to maintain a healthy lifestyle. To maintain a healthy lifestyle, it is absolutely necessary to maintain a healthy diet which in turn gives a healthy metabolism.
The body processes nutrients to grow, develop and maintain the metabolism. This process requires energy and calories which are burnt for this purpose. Metabolism can be boosted through regular exercise & proper diet.
Therefore it is absolutely necessary to:-
Have proper breakfast: – Various studies have shown that breakfast is the most important meal of the day. Regular breakfast immensely helps one improve focus through the day, helps to maintain weight & give metabolism a boost. People who consume cereals in the breakfast regularly normally have 30% lower heart diseases.
Eat multiple meals throughout the day: – To maintain a healthy metabolism, unlike the popular belief of eating twice or thrice a day, it is important to have multiple meals, both small & full, all through the day at regular intervals. Apart from regular full meals – Breakfast, Lunch & Dinner, it is important to have short meals in terms of fruits, nuts or health snacks / beverages every 2 hours all through the day.
Strictly stick to healthy fats only: – Fats intake is absolutely necessary for a healthy metabolism and therefore for a healthy body. However, one needs to be very careful in using the fats as if used inappropriately; they become the biggest reason behind an unhealthy metabolism causing weight gain. Fats, such as monounsaturated (e.g. various oils such as Olive, Groundnut, Canola, Flaxseed etc) & omega-3 (e.g. Soya oil, fish, nuts etc), trigger gene activities in the liver which boost metabolism. Essential fatty acids such as omega-3 not only protect heart but also increases muscle mass. Exercise regularly: – Diet intake alone can not correct the metabolism completely, no matter how cautious one is on his/her diet intake. Regular physical activity is an absolute must which increases muscle mass & oxygen intake resulting into burning of excess calories effectively. Have protein rich diet: – Many a studies across the globe have revealed that higher protein diets help control the body weight very effectively. Prescribed protein rich diets help one fight the weight gain problem very effectively such protein diets include fish, skinless chicken, soybean, tofu, egg white, milk and milk products. Consume green tea: – Studies have revealed that green teas are rich sources of catechins which are anti-oxidants that trigger weight loss by increasing one’s body metabolism. It is also said to be good for teeth and bones, and is also rich in nutrients like magnesium, potassium, calcium, manganese, vitamin C. Drink ample amount of water: – The ones who consume less water than the requirement of the body are prone to less-calorie burning, resulting into weight gain. To maintain one’s weight, it is extremely important to consume atleast 8-10 glasses of 240 ml each every day. Dieting drops your Basic Metabolic Rate (BMR): – For every kilo you loose, your BMR drops by 4 to 20 calories a day, therefore to maintain muscle mass and loose fat, one should reduce calories by replacing junk with healthy food and increase aerobic and resistance exercises. Have a happy healthy life!!!