Metabolism Basics For Weight Loss

Introduction

Our weight is the result of a variety of factors, some personal, like genes, DNA, and our own psychology, and others external like environmental cues. Human weight remains an under-researched topic with a limited understanding of its complexities. Yet, weight loss, at its simplest, takes place when we consume fewer calories than we ‘burn’ or our body consumes over a sustained period of time. The process of converting food and drinks into energy is called metabolism. To understand weight loss well, it helps to have a functional understanding of how metabolism happens along with the factors that help it take place.

Metabolism provides the fuel for simple body processes like blood circulation, breathing, digesting food or drinks, cell repair and growth, modulating hormones, and keeping our body temperature. To complete these simple functional activities, our body requires a minimum number of calories even as we are resting. This calorie count is called basal metabolic rate (BMR).

What is BMR?

Basal metabolic rate (BMR) usually takes up between 60-70% of one’s basic energy usage, although your personal mileage may vary. In cases of rapid weight loss or severe calorie reduction, your BMR may decrease as it adapts to your newer contextual needs. This causes a volatile weight loss path, and may even cause weight loss plateaus along the process. The rest of your body’s energy, about 10%, is used to change food and drink into energy. The remainder of energy powers how we use our body to move around.

While metabolism is a commonly blamed culprit for our weight challenges, it simply adapts to our body’s needs. Typically, it’s a process that doesn’t impact weight gain or even weight loss. Weight loss takes place in people who burn or spend more calories than they consume through food and drink consistently. There is, however, the concept of fast and slow metabolism. In the case of a fast metabolism, it means you get a higher basal metabolic rate (BMR) and that your body burns or requires more calories to perform its maintenance functions. Slow metabolism or BMR means that your body’s functional processes can use up fewer calories.

Metabolism is affected by a range of factors that can change from one person to another. These factors are:

Age: Typically, the older one is, the slower one’s metabolism is. This happens as a byproduct of lost or reduced muscle mass over time.
Genes: Our ancestral genes can impact our body’s capabilities to build muscle mass as well as the size of our muscles. More muscle mass typically leads to faster or higher metabolism.
Muscle mass: More calories are required for the upkeep of muscle as compared to the calories required to store fat. Those with more muscle mass tend to burn more calories.
Physical activity: Movement in any form, whether a sport, completing your chores, or even a simple walk burns more calories than spending large parts of your day seated.
Sex: Males typically carry more muscle mass, bigger bones, and less body fat. This leads to them having faster or higher metabolic needs than females.
Smoking: Nicotine acts as a metabolism catalyst and speeds it up to consume more calories. This is usually the reason that smokers give up the increase in weight. However, smoking carries seriously consequential risks like – cancer, coronary artery disease, and high blood pressure that are far worse than the accidental benefit of burning calories.

To care for or maintain your metabolism, you can follow some simple and straightforward tips. Keep your metabolism running smoothly by:

Eating consistent meals: If you skip meals or reduce calories drastically, your metabolism shall adapt. This means your body may start to use muscle mass for energy. However, maintaining muscle mass is a good way to keep metabolic levels intact.
Fuel yourself right: Our bodies and metabolism work best when processing a balanced mix of fruits and vegetables as well as healthy protein, carbs, and fats.
Maintain muscle mass: Undertake resistance or strength training using body weight or lifting weights. A healthy muscle mass component keeps metabolism levels intact.
Digesting protein: From the macronutrients, that is, carbohydrates, fats, and proteins, digesting protein burns the most calories. Consuming protein can boost your metabolism by between 15 and 30%.
Metabolism differs by sex: Typically, men have higher body mass and muscle as well as a greater level of testosterone. These are all input factors for calorie burning. According to research, men can lose twice as much weight as women in the earliest days of a weight loss regimen.

If you are trying to lose weight and have been unsuccessful, it is probably because of your metabolic set point. In such situations, it’s best to speak to a doctor, dietician, or nutritionist.

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