Some people are blessed with slender bodies no matter how much food they consume. Meanwhile, the rest of us may struggle to maintain a healthy weight without a strict diet.
One good example is that of Hong Kong pop group Twins. Made up of duo Gillian Chung (left) and Charlene Choi (right), the former has been seen recently gaining more weight, while the latter is known to be a foodie yet has always been known to be slim.
Of course, Gillian Chung looks good regardless of her weight and she’s also managed to regain her svelte physique when she appeared in Chinese reality TV show Sisters Who Make Waves 3.
Whichever camp you fall into has a lot to do with your metabolism rate; those who are blessed with a high metabolism rate burn off calories quickly, so they tend to be able to keep their weight off with little effort.
Ever wondered if you have good or poor metabolism rate? A trending video tells us how to determine it using a simple test.
How can we determine our metabolism rate?
According to experts, the amount of energy needed for the body to function while resting for 24 hours (called calories) is known as the basal metabolic rate (BMR). This is the amount of calories for your vital organs need (energy) to support your body.
BMR is the single largest component of the total energy that the body burned each day, ideally more than 60%.
Dr. Jennifer Sacheck, an associate professor of nutrition, Tufts University and co-author of Thinner This Year, noted that age, weight, and height are related to BMR. The more muscle mass you have, you will need more fuel to sustain the body.
This means that the more muscle you gain, the higher the BMR. At the same time, metabolic rate declines by five to 10% each decade once you past 30 years old.
Here’s how you can determine which category you fall into. Take these two measurements:
1. Weigh yourself before going to sleep
2. Weigh yourself again the next morning, after you wake up
If you’ve lost less than 0.4kg, you have a naturally slow metabolism and gain weight easily. If you’ve lost more than 0.8kg, you have extremely high metabolism and will find it difficult to gain weight. Those who see a loss of between 0.4kg and 0.8kg have a normal metabolism rate.
Can I increase my metabolism?
The answer is, yes. Here are a few tips on how you can eat more and not gain too much weight:
1. Drink coffee
Coffee lovers, rejoice! Go ahead and enjoy a cup of black coffee in the morning as caffeine is a natural stimulant for a better metabolism. Stay off milk and sugar if you can.
2. Stay hydrated
Water is essential for the body to function as it is made up of 60% water. Drink at least 1,500ml of water a day to have optimum functionality and to stay hydrated as well.
3. Have a solid breakfast
When we say ‘solid’, we mean a balanced meal including wholemeal products and avoid oily or high glycemic index (carbohydrates) food. It is also the most important meal of the day.
4. Chew your food properly
As our parents always tell us, chew your food before swallowing. It is ideal to do this as it enhances the energy expenditure and increases intestinal motility. In other words, easier and better digestion.
5. Get proper and adequate sleep
Adequate sleep and stress management can have a positive impact on metabolism. Sleep influences appetite as it affects the levels of two neurotransmitters, ghrelin (which promotes hunger) and leptin (which contributes to feeling full).