You may have heard people blame their slow metabolism for their excess weight. Is he the culprit? If so, is it possible to increase it so you can burn more calories?
It is true that metabolism is related to weight. It affects the basic energy needs of your body. How much you eat and drink, and along with how much physical activity you have per day, are the things that ultimately determine your weight.
Metabolism: Converting food into energy
Metabolism is the process by which the body converts what you consume into energy. During this complex, biochemical process, the calories in your food and drink are combined with oxygen to release the energy your body needs to function.
Even when you are at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, regulating hormone levels, creating and restoring cells. The number of calories your body uses to fulfill them is known as metabolic rate, or what we call metabolism.
Healthy, physically active individuals typically have an appropriate body mass index and are within their ideal weight range. This means that the calories they ingest are used for energy and to maintain their normal weight in a balanced proportion.
If our metabolism slows down due to hormonal changes such as menopause, we will understand the importance of our overall health and body chemistry for metabolism and weight loss. Women may have a problem with losing weight after menopause because with the loss of the female hormone estrogen decreases the rate of metabolism.
Physical activity increases the use of glucose and fat and generally increases our metabolism. Stress and sleep problems can reduce metabolism due to elevated cortisol levels.
Several factors determine your individual metabolism:
- Body size. People who are larger or have more muscle burn more calories, even at rest.
- Your gender. Men typically have less body fat and more muscle than women of the same age and weight, which means that men burn more calories.
- Your age. As you age, muscle mass may decrease and fat may be the bulk of your weight, slowing down your calorie burn.
The energy needs for the basic functions of your body are quite consistent and do not change easily.
In addition to your basic metabolic rate, two other factors determine how many calories your body burns each day:
- Food processing (thermogenesis). Degrading, absorbing, transporting and storing the food you consume also consumes calories. About 10 percent of the calories in carbohydrates and proteins you consume are used during digestion and digestion of food and nutrients.
- Physical activity. Physical activity and exercise – such as tennis, walking to the store, running after the dog and any other exercise – take into account the calories your body burns every day.
A more detailed look at physical activity and metabolism
Although you don’t have much control over your metabolic rate, you can control how many calories you burn through your physical activity level. The more active you are, the more calories you burn. In fact, some people who are claimed to have a fast metabolism are probably just more active than others.
You can burn more calories with:
- Regular aerobic exercise. Aerobic exercise is the most effective way to burn calories and includes activities such as walking, cycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine.
If you want to lose weight or achieve specific fitness goals, you may need to increase the time you spend on physical activity. If you don’t have time for a longer workout, try to take 10-minute breaks with physical activity every day.
- Strength training. Specialists recommend strength training, such as weight lifting, at least twice a week. Strength training is important because it helps to counteract aging-related muscle loss. Because muscle tissue burns more calories than fat, muscle mass is a key factor in weight loss.
- Activities as part of a lifestyle. Any extra movement helps burn calories. Look for ways to walk and move about a few minutes more each day than the previous one.
Increasing the stairs more often, instead of taking the elevator and parking farther from the store entrance, are simple ways to burn more calories. Activities like gardening, car washing and housework also burn calories and contribute to weight loss.
There is no magic wand to handle everything
Do not turn to nutritional supplements for help in burning calories or losing weight. Products that are said to speed up your metabolism are often more advertising than help, and some of them can even cause unwanted and dangerous side effects.
The US Food and Drug Administration, for example, does not require food additive manufacturers to demonstrate the safety or efficacy of their products, probably in other countries using the same approach, so look at these products with caution and skepticism.
How weight loss affects your metabolism
Metabolism and weight loss have to do with the production of energy from your body. When you lose weight, you lose both fat and muscle tissue, which causes the body to produce less energy due to the loss of active tissue found in the muscles.
As a result, when we lose weight, we actually reduce our metabolism. Because your body burns fewer calories, it is important to eat fewer calories to prevent weight loss that you have lost.
Everyone has different caloric needs and there is no universal amount of calories that can be recommended to prevent weight loss.
There are many factors that can cause your metabolism to slow down and the number of scales to rise. The good news is that you can always fight the metabolic agents and change your metabolism for the better. Here’s what the best docs say about how a bad metabolic trend can be reversed.
List of metabolism-delaying phenomena
- Hormones slow down the metabolism we have already mentioned. The natural lack of estrogen receptors in the brain due to aging causes experimental mice to gain weight without consuming more calories, researchers at Southwest Texas Medical Center found. The same principle can be applied to people.
- “Stress causes the hormone cortisol level to rise,”– says Dr. Christine Herbstatt. slowing down your metabolism.
- To keep your metabolism level, don’t miss a good night’s sleep. In the absence of it, your body has difficulty metabolizing carbohydrates, which causes a chain reaction. When you do not metabolize carbohydrates well, your blood sugar levels rise.
- When you eat a lot of fatty foods, your metabolism slows down to keep some of that fat for future use, and the result is that you can start to gain weight.
- Some medicines can lead to slowing your metabolism and widening your waist known to alter your metabolism include antidepressants, diabetes medicines, steroids and hormonal therapies.
- The classic example of a disease that slows metabolism is hypothyroidism – when the thyroid gland does not produce enough hormones.
- If you diet too much and lose a lot of calories, you would sabotage your metabolism. Your body will delay their burning because it thinks you are starving. Another problem, if you eat too little, is that your body will break down valuable muscle tissue to gain energy.