Are you having trouble losing weight? The key to your success may be among the 10 things to know about your metabolism’s impact on weight loss. Take a look:
➡ Men tend to have a higher metabolism than women.
➡ The way you eat or certain health conditions can affect your metabolism.
➡ Usually, the more muscle mass you have, the higher your metabolism.
But what is metabolism exactly, and how does it work?
Metabolism refers to all the physical and chemical processes in the body that convert or use energy, such as:
- Circulating blood
- Controlling body temperature
- Contracting muscles
- Digesting food and nutrients
- Eliminating waste through urine and feces
- Functioning of the brain and nerves
When people say they have “a fast/slow metabolism” they’re usually talking about their ability to lose weight or support a normal weight.
Unfortunately, most people don’t know that they can increase or decrease the rate at which they burn calories throughout the day, or that their gender, daily habits, and even health conditions can affect their metabolism.
Here are 10 Things To Know About Your Metabolism’s Impact On Weight Loss
1. It’s Really About Your Resting Metabolic Rate or RMR. This refers to the number of calories you burn while you’re just sitting around.
2. Eating More Protein May Boost Your Metabolism
While there are few superfoods proven to rev up your metabolism, protein is one nutrient that actually may increase the number of calories you burn.
A study published in January 2012 in the Journal of the American Medical Association found that people who were fed more calories than they needed were more likely to have higher RMRs when they followed a normal or high-protein diet compared with those who followed a low-protein regimen.
- For the best effects, choose lean proteins, like chicken and fish, over fattier cuts, and consume smaller amounts throughout the day.
3. Simple Carbs Are Metabolism Busters
Most everyone knows to stay away from doughnuts and sodas when trying to lose weight, but other simple carbohydrates, like white bread and crackers, can also slow weight loss.
➡ When you eat them, your insulin levels rise.
➡ The insulin then encourages the body to store the sugar for later use, as fat.
Choose high-quality carbohydrates, like vegetables, fruit, beans and legumes, and whole grains.
4. More Muscle Equals Higher Metabolism
➡ More muscle mass in your body translates to more calories burned, even at rest, the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) explains.
➡ A study published in July 2015 in the European Journal of Clinical Nutrition found that nine months of strength training raised people’s resting metabolic rate by about 5 percent (which means a lot more to your body than you may think).
Haven’t exercised in a while? Get started with these four easy muscle-building exercises.
5. Men Tend to Have a Higher Metabolism
That’s because men usually have more muscle mass and higher levels of testosterone, both of which influence calorie burning.
In a study published in March 2014 in the British Journal of Nutrition, men who were placed on a specific weight loss regimen lost twice as much weight as women on the regimen during the first two months of the study.
This can be particularly confusing if you’re a woman attempting to lose weight with a male partner. But don’t let it dissuade you. Get inspired by these couples who have successfully lost weight together.
6. Menopause Can Reduce the Rate of Metabolism
- Menopause can lower the body’s calorie-burning ability.
When women go through menopause, their estrogen levels drop, which can lower their metabolic rate. It can also cause them to accumulate more belly fat.
7. Many Health Conditions Can Influence Metabolism
Sometimes specific illnesses can affect the speed at which you burn energy.
➡ People with hypothyroidism, for example, can have trouble losing weight because their bodies do not make enough thyroid hormone.
➡ On the other hand, Graves’ disease can result in too much thyroid hormone in the body and can cause dangerous weight loss.
If you’re concerned about your ability to lose weight, ask your doctor to check your thyroid to rule out any issues at your next visit.
8. How Much — and When — You Eat Can Affect Your Metabolism
➡ If you’re skipping meals early in the day and then sitting down to a big dinner, you’re probably sabotaging your metabolism.
➡ If you don’t eat all day and then eat a large meal at night, you’ll get a higher insulin response and you’re much more likely to develop problems with your metabolism.
In a study published in July 2015 in the Journal of Nutritional Biochemistry, researchers found that mice given their daily allotment of food in one large meal developed more metabolic problems and gained more abdominal fat than mice fed several times a day, even though the first group of mice ate less food overall than the second.
➡ Eat a healthy breakfast, lunch, and dinner each day, and pack healthful, low-calorie snacks to eat between meals.
9. Vitamin D May Play a Role in the Process
Vitamin D is usually recommended for its contribution to bone health, but research has shown that it could also play a role in metabolism and weight change.
A study published in the European Journal of Clinical Nutrition found that vitamin D deficiency was associated with an increased risk of becoming obese.
10. A Healthy Metabolism Promotes a Healthy Mind
Aside from weight maintenance, a well-functioning metabolism comes with many other positive benefits.
The same hormones that affect our physical health also control mood, hunger, sex drive, and ability to cope with stress.
Sounds to me like it would be a good thing to learn more about your metabolism and adjust your lifestyle to make sure you’re encouraging it to be healthy instead of having it bring you down…Prevention…