Understanding
Metabolism: Factors That Impact Weight Loss
What is Metabolism?
Metabolism is all the chemical processes in your body that
convert food and drinks into energy. It impacts how quickly or slowly you burn
calories.
1.
Catabolism
Breaking down macronutrients into energy and waste products.
2.
Anabolism
Using energy to build and repair cells and tissues.
Basal Metabolic Rate
Your basal metabolic rate (BMR) is the minimum energy expended
when resting or sleeping. It's estimated by factors like:
·
Age
·
Sex
·
Body size and composition
1.
Accounts for 60-75%
BMR makes up the majority of the calories you burn daily.
2.
Genetic Predisposition
BMR can run faster or slower in different individuals.
Factors That Influence
Metabolism
Things that affect your metabolic rate include:
·
Age - metabolism slows
over time
·
Muscle mass - more
muscles burn more calories
·
Body size - larger people
burn more at rest
·
Hormones like thyroid, estrogen,
testosterone
·
Genetics and family
history
1. Peak
Metabolism
Metabolism peaks in the late teens to early 20s then declines.
2.
Weight Gain
A slower metabolism makes weight gain more likely with age.
Diet's Effect on
Metabolism
Your dietary habits influence metabolic rate:
·
Calorie restriction slows
metabolism
·
Very low calorie diets
are counterproductive
·
Meal frequency and timing
matters - don't skip breakfast
·
Protein increases
metabolic rate more than carbs or fat
1.
Starvation Response
Severe calorie deficits cause your body to conserve energy,
slowing metabolism.
2.
Small Deficit
Aim for a modest calorie deficit, eat sufficient protein, and
strength train.
Exercise and Metabolism
Physical activity and exercise boosts metabolic rate:
·
Aerobic exercise like
jogging causes an EPOC effect
·
Weight training builds
muscle which burns more calories
·
High intensity interval
training maximizes calorie burn
·
Consistency is key -
metabolism increases with regular activity
1.
Calories Burned During
The more intense the exercise, the more calories used.
2. EPOC
Effect
Metabolism remains elevated for hours after exercise.
Lifestyle and Metabolism
Other lifestyle factors that impact metabolic rate include:
·
Hydration - being
dehydrated slows metabolism
·
Sleep - lack of sleep
disrupts metabolic hormones
·
Stress - increased
cortisol promotes fat storage
1.
Water
Drink water instead of sugary beverages.
2.
Destressing
Manage stress levels through mindfulness, meditation, etc.
Conclusion
Metabolism is influenced by age, muscle mass, hormones, and
genetics. Diet, exercise, hydration and stress levels also impact metabolic
rate. Avoid severe calorie restriction and build lean muscle to help maintain a
healthy metabolism.
