While Body Mass Index is a valuable indicator of overall health, many clients inquire about boosting metabolism to reach their desired weight. If you fall into this category, this article is tailored for you. It is alarming that a significant portion of adults and children are affected by overweight and obesity, which can elevate the chances of developing various health issues such as type 2 diabetes, heart disease, and certain cancers. While adhering to a balanced diet and staying physically active remains crucial advice for achieving a healthy weight, the approach extends beyond the simplistic notion of consuming fewer calories and exercising more.
Losing weight can be extremely difficult due to several factors:
● There is an abundance of food available around us 24/7
● Eating serves not only as sustenance but also as gratification, a social activity, and sometimes a reward
● Modern conveniences have led to a more sedentary lifestyle, reducing the need for physical activity
● Making a conscious effort to cut down on calories is a significant challenge, as it requires a major shift in habits
● While many diets may show short-term results, they fail in the long run due to an unsustainable approach
● Maintaining weight loss after shedding pounds is particularly challenging, especially for women post-menopause
What is metabolism and how can I lose weight?
Weight is influenced by various factors, some of which are within your control while others are not. Factors such as genetics, family history, and hormones can affect your weight, but these are difficult to alter significantly. Conversely, your dietary choices, medications, stress levels, sleep patterns, and physical activity also play a role in determining your weight, and these factors are somewhat more manageable (though not entirely).
Here’s where metabolism fits with weight. There are so many things that your body does at rest: breathing, pumping blood, adjusting hormone levels, maintaining your body temperature, and growing and repairing cells. The amount of energy (calories) your body uses to perform these essential functions is called your “basal metabolic rate.” Overall, your basal metabolic rate (BMR), or metabolism, accounts for about two-thirds of the calories your body burns each and every day.
Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.
Your metabolism is influenced mostly by your body size and composition. This means that people who are bigger and/or have heavier bones and more muscle mass burn more calories at rest. Because men tend to be bigger and have more muscle, they naturally tend to have a higher rate of metabolism than women. This also goes for younger people. Because bone and muscle mass naturally tend to decrease (and fat mass naturally tends to increase) with age, if you don’t take steps to maintain bone and muscle mass, your metabolism likely will decrease which results in increased weight. Again, what's the key here? Strength-training can help to maintain bone and muscle mass which will assist in raising metabolic rate and burn more calories than with no strength-training.
Certain medical conditions can also affect your metabolism. For example the hormonal conditions of Cushing’s syndrome, polycystic ovarian syndrome (PCOS), or hypothyroidism (underactive thyroid) can slow your metabolism down. These conditions often come with a range of other symptoms beyond just weight gain. If you suspect that you have an underlying medical condition, don’t hesitate to speak with your doctor or healthcare professional about tests to confirm these diagnoses.
A slow metabolism may be one factor that influences your weight, but it’s not the only one. How your body processes what you eat or drink and how active you are also play roles in your weight. The process of digesting food burns calories. About 10 percent of the calories in carbohydrates and protein are used to digest them. Plus, the amount of physical activity you do also accounts for some of the calories you burn every day.
Your metabolism is primarily influenced by your body size and composition. People who are larger and/or have heavier bones and more muscle mass burn more calories while at rest. Since men are typically larger and have more muscle mass, they generally have a higher metabolic rate compared to women. This is also true for younger individuals. As bone and muscle mass naturally decline with age, and fat mass tends to increase, failing to maintain bone and muscle mass may lead to a decrease in metabolism, resulting in weight gain. The key here is that engaging in strength-training can help preserve bone and muscle mass, thereby boosting metabolic rate and increasing calorie burn compared to not doing strength-training.
Various medical conditions can also impact your metabolism. Conditions such as Cushing’s syndrome, polycystic ovarian syndrome (PCOS), or hypothyroidism (underactive thyroid) can slow down your metabolism. These conditions often present with a range of symptoms beyond weight gain. If you suspect you have an underlying medical condition, it is important to consult with your doctor or healthcare professional to confirm through testing.
A sluggish metabolism may be a contributing factor to your weight, but it is not the sole determinant. Your body's processing of food and beverages, as well as your level of physical activity, also influence your weight. The calorie-burning process of digesting food accounts for approximately 10 percent of the calories in carbohydrates and protein. Additionally, the calories burned daily are partly dependent on your level of physical activity.
Although some individuals may find it easier to gain or lose weight than others, overall, the balance of your "energy equation" plays a crucial role in your weight management. Essentially, the difference between the calories you consume and the calories you burn determines whether you gain or lose weight.
Get Professional Support for Your Weight Loss
Losing weight can be a challenging task. Your metabolism is influenced by a variety of factors, some of which are beyond your control (such as your genetic makeup) and others that you can manage (like your dietary choices and eating habits).
The key principles of weight loss involve incorporating healthier, nutrient-rich foods into your diet more frequently and increasing your level of physical activity. There are numerous strategies available to help you achieve these goals. Your approach to dieting, goal-setting, self-reward, and persistence can all be tailored to suit your individual preferences, allowing you to experiment and determine what works best for you.
If you are facing medical issues and require a more comprehensive nutritional plan to address your metabolism and weight concerns, consider seeking advice from Registered Dietitian, Barbara MacFarland via office or telehealth who can address your specific needs and dietary requirements.
Barbara can be reached at 215-272-8004 or barbara@stonewellnutrition.com. If you are interested in learning more about the Nutrition Bootcamp for Weight Loss, please mention this during your inquiry.
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