In the world of fitness, the focus is on how to lose weight by boosting one's metabolism. But what is metabolism?

Metabolism is the process by which the body converts food and water into energy for immediate use or for later use. This energy powers every action we perform; these actions also include thinking and growing. Metabolic reactions regulated by the body help keep our cells healthy. Even at rest our body burns calories but the amount of energy expenditure is continuous, though the rate varies throughout the day. If our body is always burning energy then how is it that we become fat? This happens when you eat more than your body needs for all its functions, your metabolism stores those excess calories as fat. Your metabolism also may not be tapping into its full potential to work to its best.

The human body is also designed to conserve energy during times of starvation to be slowly released so that survival is extended. During such times of scarcity, the metabolism slows down.

Other terms involved with metabolism include Basal Metabolic Rate or BMR. This is the amount of energy burned at rest, which is usually 50-80% of the total energy used. Total lean mass, including muscle mass is directly involved with the BMR. While losing weight it is important to have a healthy balanced diet to preserve muscle mass rather than an unscientific crash diet which depletes the muscle mass leading to a slower BMR. This causes excess weight gain later.

Energy used at rest contributes to only 20% of the total energy. We have control over how many calories we burn and should take advantage of this and get at least 45-60 minutes of physical activity into the day. High intensity exercises cause the rate of energy expenditure of the muscles to go up 50-fold or more.

Did you know that eating food raises your metabolism! This is called the thermic effect of food. Energy is burnt while eating, digesting and metabolising food. Along with BMR, those who go on crash diets actually end up putting on more weight because they burn fewer calories and they do not have energy to burn them off. After eating, the metabolism raises almost immediately, this peaks 2-3 hours after and can range between 2-3% and up to 30% depending on the portion size and types of foods eaten. Hot spicy foods like chilli are believed to have a high thermic effect. Proteins raise the BMR by up to 30 %.

However, there are various factors that cause metabolism to slow down -

1. Genes: A slow metabolism can be passed on from parents to children. While you cannot change this, it's good to focus on healthier habits and a lifestyle that involves regular exercise and physical activity.

2. Hormones: Imbalanced hormones (especially thyroid) can slow down your ability to burn calories efficiently. Other factors like stress also contribute to a slow metabolism. Keep your thyroid under check and if necessary have this treated. Make sure that you consume only a brand of salt that is iodized. Staying stress free and practising relaxation techniques also helps.

3. Hit the sack: Lack of sleep also inhibits the body's ability to use energy. Aim for 6-8 hours of undisturbed sleep. Do not sleep with a full stomach but have your last meal of the day at least 2 hours before you go to bed. Also, avoid foods or beverages that contain caffeine, this stimulant makes it harder to sleep.

4. Ditch the diet: Follow a healthy eating plan not a crash diet that will decrease your metabolism. When this happens your body burns fewer calories and the weight loss becomes harder.

5. Are you parched? Drink enough of water to stay well hydrated. Water is essential to help the B complex vitamins in our diet release the energy needed to fuel the various processes in the body. Some studies have shown that along with a healthy diet and exercises, being well hydrated can help fuel weight loss

6. Calcium: Calcium is a key nutrient that helps regulate metabolism. Eat calcium rich foods like greens and dairy.

7. Medications: Review with your doctor any medications you may be taking. Some slow the heart rate and metabolism which makes it harder to burn calories.