The word metabolism comes up when we talk about weight loss or weight gain. What is metabolism? It is the sum of all chemical processes by which humans and all living things (plants and animals) use food, water, etc. to make energy.
The process of metabolism turns the food you eat into the energy it needs. Basal metabolic rate is the rate at which the body uses energy while at rest to keep vital functions working properly and turning food into usable energy. It accounts for about 70 percent of your metabolism.
There are several factors that can affect one’s metabolism such as age. Age can slow down metabolism because as we age, we gain fat and lose muscle. Some people become less active. This can be reversed by increasing physical activity to make up for slower metabolism.
Weight loss is another factor that can affect one’s metabolism. Rapid weight loss can slow down metabolism because it takes less energy for the body to function at a lower weight. If losing weight is a goal, one might want to take in fewer calories or get more physical activity to burn more calories.
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Also keep in mind that eating too little can also slow down metabolism, also known as metabolic adaptation. This is putting our body in starvation mode when taking in too little calories. When we do this our body thinks it’s starving because it hasn’t been fed.
It responds by holding on to what you last fed it and storing it as fat. It will burn as few calories as possible. The longer this happens, the further your BMR may drop. Yo-yo dieting is an example of this.
Medications can also factor in speeding up or slowing down one’s metabolism as well. Also, being deficient in any of the essential vitamins and nutrients can cause a negative effect.
On the other side of that, there are ways to kick start our metabolism and make it work more efficiently for us. For starters, eating breakfast can do just that. Taking in the right amount of protein and fiber also helps.
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“Protein burns more calories than carbs and fat,” explains Erik Bustillo, R.D., L/DN, CISSN, CPT. About 30 percent of the calories in protein go toward digestion and absorption and about 10 percent for carbs. The number is even less for fats. Dr. Bustillo also states that fiber is another nutrient that costs a little more energy so it’s important to get the right amount of protein and fiber to help maximize your BMR.
Exercise is key to boosting the metabolism as well. High-intensity interval training is one of the most effective forms of exercise. It burns more calories than steady-state cardio and your rate of caloric burn may last up to 24 hours after exercise. Also, note that resistance training is key as well. The more lean mass one has the more it helps boosts the BMR. Muscle tissue burns more calories at rest than fat.
Don’t skip out on the fat and other carbs. It’s important to have all three to keep your body functioning properly. The bottom line is that we can help our metabolism and weight loss goals by watching what we eat with a healthy diet and making sure to exercise regularly.
Jaena Mebane, a graduate of Fordham University-B.A., Fitness Professional, Bodybuilder and creator of GLUTEUS FABULOUS. My motto is “Inspiring Others to Live a Healthy Lifestyle, Mind, Body, and Soul.” You can find me on Instagram @gluteus_fabulous
