You must have known someone who just doesn’t seem to gain weight no matter how he/she eats. On the other hand, there are others who say that they gain weight so easily, they can never keep a healthy weight without a strict diet.

gillian chung charlene choi

One good example is that of Hong Kong pop group Twins. Made up of duo Gillian Chung and Charlene Choi, the former has been seen recently gaining a lot of weight, while the latter is known to be a foodie yet have 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 burns 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 your vital organs need to support your body’s basic functions.

BMR is the single largest component of the total energy that the body burn each day, ideally more than 60 per cent.

Dr. Jennifer Sacheck, an associate professor of nutrition at 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, the more fuel needed to sustain your body.

This means that the more muscle you gain, the higher the BMR you have. At the same time, metabolic rate declines by five to 10 per cent each decade once you pass 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 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?

Thankfully, 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. Get hydrated

Our body is made up of 60% water, which tells you how essential water is to our body’s function.

Drink at least 1,500ml of water a day to have optimal functionality while it helps boost metabolism too.

3. Have a solid breakfast

When we say “solid”, we mean a balanced meal including wholemeal products. Avoid foods that are oily or with high glycemic index, which includes white bread, white rice, and other white starches.

4. Chew more

What our parents always remind us about is good advice. Chewing your food for as long as possible helps enhance energy expenditure, which in turn increases intestinal motility. In simpler terms, easier and better digestion.

5. Have proper rest

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).