Planning to lose weight, then you can’t miss the term metabolism. In fact, metabolism is the top topic that has received more importance. People failing to lose weight are blaming it as the culprit. There are many misconceptions spread over, that is causing problems in losing weight, instead of helping.
If you are wondering about weight loss and considering to improve metabolism, this article will clear every concept about it.
In this article, I will explain the most concerned topic in weight loss which is metabolism. You will learn the facts about it that will simplify your journey.
In this article, your will explore…
- What is metabolism?
- Do metabolism plays major role in weight loss and weight management?
- Is slow metabolism is the culprit of your weight gain or weight loss failure?
- Why few people lose weight instead of eating more?
- What are the factors that affect metabolism?
There are many things that you have to consider before considering metabolism as the culprit. Let explore the topic in detail.
What is Metabolism?
Metabolism is said to have a major effect on weight loss or weight gain.
Is it the fact or just a myth or assumptions?
Before concluding, let explore about it.
Metabolism is the process in which body convert food or beverage that we eat into energy. It is a biochemical process, in which foods are broken to supply energy to cells, organs and for other functions.
Energy supply are required for every function of the body. You need energy while on the move and also at rest.
While doing any activity you need energy to work efficiently. But you also need energy supply even at rest which is know basal metabolic rate (BMR).
While at rest, body need energy for blood circulation, breathing, balancing hormone, cell repair, and other functions. These processes are responsible for the continuous expenditure of energy and high metabolic rate even at rest. While calorie burns due to metabolic rate are quite low at rest as compared to physical activity.
If you have a better combination of physical activity and basal metabolic rate then you will burn calorie that will increase your calorie burn, increasing the chance of weight loss.
To understand the concept better, let explore the factors that have a major impact on metabolism and BMR (basal metabolic Rate).
Factors That Affect Metabolism
As you know about metabolism, it might be slight clear, how it work. As basal metabolic rate has high impact on calorie burn, you can get major benefits in losing few pounds without any extra effort.
But, the question is; can everyone get the same benefits?
Metabolism is quite complex and everyone has different, that make some people maintain weight easily while some struggle instead of eating less.
Few of factors that affect metabolic rate which have a higher impact.
Age: People at the young age has more muscle mass that helps them to burn more calories. They are also very active that help to burn more calorie. While people at old age tends to loose muscle that slows down the metabolic rate. Each cell impact metabolic rate as they need energy for repairing the damage and functioning. With less muscle mass, the metabolic rate will also lower.
Weight: Weight has impact on metabolic rate. When you have high muscle density you will burn more calorie. While people with unhealthy weight also burn calorie to lift and move the weight. But the effect is not much beneficial as they have a sedentary lifestyle.
Sex: While with burning calories, men burn more calorie compared to women with same age and weight. Men have more muscle mass and less fat compared to women, leading to such effect.
Exercise: Aerobic exercise and strength training are the best addition to your daily routine to lose weight or in weight management. They are beneficial in increasing calorie and boosting metabolic rate.
Aerobic exercise like cycling, walking, running, etc., are the best exercise to burn calories. 30 minutes or brisk walking or cycling gives you healthy lifestyle and help in losing weight.
Strength training helps to gain muscle mass to burn calories. It also prevents muscle loss caused due to aging which prevents metabolic rate slow down. Get involved in strength training and your metabolic activity won’t slow down quickly.
Daily Physical Activity: It’s always recommended to keep moving throughout the day to lose weight. Exercise helps in the contribution of weight loss, but you won’t burn many calories as it’s done for 1 hour. But if you stay active whole day you will have higher impact. Stay active whole day and choose the best choice to get a better result.
The final and most the important one.
Food thermogenesis: Nutrition plays important role in health, metabolism and weight loss. To break food calories are burned, but it differs with food types. Food with high thermogenesis burns more calorie like protein and fiber. While food with low thermogenesis requires less amount of calorie. Food thermogenesis results in burning more than 100-800 calories throughout the day.
Weight Loss and Metabolism Relation?
Now you know that there many things affecting metabolism. Some people complain weight gain as their gene fault. It’s not clear how and its effects rate of weight loss.
Some people claim slow metabolism for reason of weight gain. People with healthy metabolism or weight tend to stay active throughout the day.
As mentioned, metabolism depends on calorie burn which can result in loss of excess fat. Lower calorie intake can help to lose weight quickly.
But don’t neglect calorie but choose healthy food option.
With better metabolism, you can increase the chance of losing more weight. But, if you eat more calories then it won’t help you much as excess calorie will be stored as fat. Having a balance in calorie intake will benefit metabolism and weight loss.
Do Metabolic Booster Work?
Depending on metabolic booster pills won’t give you much effect. Effectivity of these pills are not proven.
Don’t get obsessed with those pills. Eat healthy food and stay active to get better metabolism and also lose weight.
A slow metabolism will surely slow down your weight loss progress. Don’t get involved in unwanted practices (fad diet, skipping meals, etc) which can slow it down.