Every year millions of adults try to lose weight. Dieting is one of the most common methods used to promote weight loss. However, not all diets are created equal, this makes it challenging to find a weight loss program that’s safe, sustainable, and effective.
Many theories exist to explain what controls the amount of food a person eats, when they feel full and why they eat past the point of feeling full. These factors also play a role in determining one’s ultimate weight.
However, when it comes to weight, METABOLISM is important and does have a genetic component. You can change how you balance the calories you take in against the calories you burn up through activity, which can change your weight. Your metabolism is the chemical engine that keeps you alive.
The speed at which it runs varies by individual. Those with slow metabolism tend to have more leftover calories, which get stored as fat.
On the other hand, those with fast metabolism burn more calories and are less likely to accumulate a lot of fat.
Metabolism refers to all the chemical processes in your body. The faster your metabolism, the more calories your body needs.
Metabolism is the reason some people can eat a lot without gaining weight, while others eat less and accumulate fat.
The speed of your metabolism is commonly known as metabolic rate. It’s the number of calories you burn in a given amount of time, also known as calorie expenditure.
Metabolism is also 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.
Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate or metabolism.
Having a high basal and resting metabolic rate means that your body naturally burns more calories in a state of rest than someone with a lower metabolic rate. This means that the faster your metabolism is, the more calories your body needs.
While having a fast metabolic rate is not necessarily good or bad in terms of health, making sure you take in enough calories to sustain yourself and nourish your body is important—while also striving not to take in too many calories, which can lead to an energy imbalance.
Factors that determine your individual basal metabolism
- Your body size and composition. People who are larger or have more muscle burn more calories, even at rest.
- Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, which means men burn more calories.
- Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.
- Food processing (thermogenesis). Digesting, absorbing, transporting and storing the food you consume also takes calories. About 10 percent of the calories from the carbohydrates and protein you eat are used during the digestion and absorption of the food and nutrients.
- Physical activity. Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories your body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories you burn each day.
Categories Of Metabolism
- Basal metabolic rate (BMR): This is your metabolic rate during sleep or deep rest. It is the minimum metabolic rate needed to keep your lungs breathing, heart pumping, brain ticking, and body warm.
- Resting metabolic rate (RMR): The minimum metabolic rate required to keep you alive and functioning while at rest. On average, it accounts for up to 50–75% of total calorie expenditure
- Thermic effect of food (TEF): The number of calories burned while your body is digesting and processing food. TEF usually represents about 10% of your total energy expenditure
- Thermic effect of exercise (TEE): The increase in calories burned during exercise.
- Non-exercise activity thermogenesis (NEAT): The number of calories required for activities other than exercise. This includes fidgeting, changing posture, standing, and walking around
How To Speed Up Your Metabolism
Here are a few, simple tips that may help speed up your metabolism over time:
Not skipping breakfast: Skipping meals has been proven to slow down your metabolism and what you eat at breakfast can set the tone for your energy levels for the rest of your day. Skip the starch or sugar and start your day with some protein, like with a protein shake, some eggs, or nut butter.
Think properly before cutting calories or going on a crash diet: When you cut out too many calories from your diet, your metabolism can go into a state of shock and put a halt on fat-burning in an effort to conserve energy. Instead of eating less and skipping meals, try to incorporate more high-protein, nutrient-rich foods into your daily diet—such as avocados, whole-fat yogurt, lean meats, fish, poultry, eggs, and beans.
Get enough sleep: Not getting enough sleep can have negative effects on certain sleep and stress hormones in your body, which can affect your metabolism. Aim to get the recommended 7 to 8 hours of adequate sleep every night, for the sake of your metabolism and your overall health. If you struggle with getting to bed at an ideal hour, start small by going to bed 15 minutes earlier each week and slowly work your way up to the perfect amount of rest each night.
Physical Signs Of Metabolism
If You Get Hot Easily :
If you’re someone who gets hot and sweaty at the drop of a hat — even when everyone else around you is comfortable — it could be a sign of a fast metabolism. This could be due to a higher basal body temperature, and quick metabolic reactions occurring within the body.
If You’re Always Hungry
While sweatiness may be an external sign of a fast metabolism, internally, people with high metabolisms will generally feel hungry all the time from their bodies constantly burning energy. So if it seems like you need to eat very often, this may be the reason why. So if you have a fast metabolism, you might need more meals or snacks to sate the hunger we just talked about.
If You Poop A Lot
If you’re hungry all the time and you seem to poop frequently, consider it as another sign of a super fast metabolism. The hunger and frequent [bathroom] stops are due to how quickly your body metabolizes your food. However there may be plenty of other reasons for frequent emptying of bowel , including issues like irritable bowel syndrome. That’s why you may not want to chalk these symptoms up to a fast metabolism, until you double check with your doctor and see what they say.
If You Have A Lot Of Energy
Metabolism refers to the way our body processes and breaks down food for fuel. This is why some people are slow and sluggish, while others are hyperactive and always on the go. If your metabolism is fast, you may find that you naturally have a lot of energy.
If You Need More Information
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