Steps to Help Convert Fat to Energy in the Body

SadaNews - There is no doubt that a healthy metabolism (the process of converting food and drink into the essential energy for life) is crucial for maintaining energy, supporting weight control, and ensuring the smooth functioning of the body.

It also indicates how efficiently the body can convert food into fuel for vital processes like breathing, circulation, digestion, and cell repair.

However, factors such as age, genetics, and body composition naturally affect the metabolic rate; additionally, following a simple diet and healthy lifestyle choices can also play an effective role, according to what was published by the Times of India.

The study stated that by making small but regular changes, starting from improving the diet to increasing movement throughout the day, one can help support a faster and more efficient metabolism, as follows:

High-Intensity Interval Training

High-Intensity Interval Training, or HIIT, involves short bursts of intense exercise followed by rest periods.

This type of workout challenges the body and pushes it to burn more calories even after the session ends, a phenomenon known as the "afterburn effect."

According to a recent study, HIIT can be more effective than steady-state cardio in increasing metabolic rate and improving fat burning.

Activities like sprinting, cycling, and circuit training can be incorporated into HIIT training sessions; even just practicing this training style for a few minutes regularly can enhance metabolism and improve overall fitness.

Eating Protein

Consuming protein ensures a significant impact on metabolism due to the thermic effect of food (TEF), which is the energy the body uses to digest, absorb, and process nutrients.

Additionally, protein requires more energy to break down compared to fats and carbohydrates.

In fact, about 20-30% of the calories from protein are burned during digestion, compared to just 5-10% for carbohydrates and 0-3% for fats.

Furthermore, adding an adequate amount of protein to every meal may help burn more calories and preserve lean muscle mass during weight loss.

Since muscle tissues are metabolically active, maintaining them is crucial for supporting metabolism. Protein-rich foods such as lean meats, fish, dairy products, legumes, and nuts are excellent options to add daily.

Weight Lifting

Strength training is another effective way to support metabolism. Unlike fat, muscle tissues are metabolically active, meaning they burn calories even at rest.

Lifting weights or performing resistance exercises helps build muscle, which in turn raises the metabolic rate at rest.

Weight training is also particularly beneficial during weight loss as it helps prevent the decrease in metabolic rate that often accompanies fat loss.

Avoid Sitting for Long Periods

Sitting for extended periods can negatively impact health, as it slows calorie burning.

Research conducted by Ghent University showed that standing or moving throughout the day is linked to improved weight management and a reduced risk of metabolic issues such as high blood sugar, cholesterol imbalance, and blood pressure problems.

One could try breaking long sitting periods by standing for a few minutes each hour, walking short distances, or using a standing desk.

Even simple changes, like walking during phone calls, can make a significant difference.

Drink Green Tea

Green tea and oolong tea are known for their ability to support fat metabolism; they contain antioxidants and compounds that can help the body convert stored fat into usable energy, especially when consumed along with exercise.

A recent study suggests that these two types of tea influence the gut microbiome, which can improve the body's ability to break down fat.

Replacing sugary drinks with green tea or oolong tea is a simple habit that may enhance metabolic rate while providing other health benefits.

Drink Coffee

The caffeine in coffee acts as a stimulant, increasing energy expenditure by stimulating the release of adrenaline and other neurotransmitters. Thus, it can help the body burn more fat for fuel.

Interestingly, coffee's effect on metabolism may vary with a person's activity level. Caffeine can be particularly effective in enhancing fat burning for less active individuals compared to trained athletes.

While the effect is modest, consuming coffee in moderation without adding sugar or cream may boost metabolism daily.

Eat Spicy Foods

Chili peppers and other spicy foods contain capsaicin, a compound that can slightly increase calorie burning.

Although its effect is relatively small, about 10 additional calories per meal, it can contribute to weight maintenance over time.

For most people, spicy foods are unlikely to make a significant impact on metabolism alone, but when combined with other strategies like exercise and following a balanced diet, these foods could slightly enhance metabolism.

Get Good Sleep

Some overlook sleep when it comes to metabolism, as lack of sleep is closely linked to weight gain and obesity, partly because it disrupts the balance of hunger hormones like ghrelin (which increases appetite) and leptin (which promotes satiety).

As a result, sleep-deprived individuals often feel hungrier.

Essential Energy for Life

It is mentioned that a healthy metabolism involves the body's conversion of food and drink into essential energy for life, encompassing the chemical processes that occur in your cells to maintain vital body functions like the heart and breathing, as well as building and repairing cells.

Healthy metabolism can also be improved by previously mentioned practices of regular exercise, increasing protein intake, drinking adequate amounts of water, and getting enough sleep.