Your metabolism can have an impact on your weight loss and help you maintain your current weight. It’s important to know what your metabolism is if you are concerned.
It is also helpful to understand what factors can affect your metabolism and how you can help it speed up if it is slower.
Metabolism refers to the biochemical process that the body uses to convert food ( calories ) into energy. This is to sustain life and support exercise. These are
- Digesting food
- Blood is the main channel for nutrients reaching your cells.
- Your muscles, nerves, cells, and cells use energy
- Elimination of all waste products
Your metabolic rate is the rate at which calories are burned or energy converted to energy. This number includes your Basal Metabolic Rate (BMR), which is the number of calories required to support essential functions like breathing and blood circulation. It also includes calories burned during exercise.
Your BMR is the largest component of your metabolic rate and accounts for 60% to 75% daily calories. 2
Factors That Affect Metabolism
Everybody’s metabolism rate is different. Many factors can affect how quickly or slow our bodies use energy.
As we age, our metabolism slows down. According to some studies, this could be because of changes in our body composition as we age.
Our metabolism slows down, and fat burns less calories than muscle. Alternate changes in the metabolism can also cause a decrease in metabolic rate.
The metabolism of males is generally higher than that of females. Research suggests that males have a higher metabolism than females.
However, this may be because of the fact that women store fat and conserve energy more effectively than their male counterparts. It is also possible that hormone differences could play a part.
A lean muscle mass will burn more calories than fat even when you are at rest. Your metabolism will be higher if you have more muscle than you lose. Inflammation can affect energy expenditure in obese people.
Dimensions Of The Body (height)
The metabolic rate of your body can also be affected by your height, though it is not always obvious. People who are taller have a higher BMR because they are larger. However, some research shows that they burn more calories when exercising relative to their body weight.
It can be used to determine if you are at risk for developing metabolic abnormalities like metabolic syndrome.
To maintain its temperature, the body can use as high as 40% of its energy expenditure. Your body will work harder if exposed to extreme temperatures. Working harder raises your metabolism.
Obese people tend to have lower core temperatures, which could explain why some researchers believe this may have contributed to their initial weight loss.
Caffeine And Stimulant Intake
You’ve probably felt your metabolism rise if you’ve had too much caffeine or too few energy drinks. You may have noticed a rise in your metabolism when you consume stimulants like caffeine 9
Your metabolism could increase or decrease if thyroid hormones aren’t produced correctly by your body. Hypothyroidism is a condition in which the thyroid produces too few hormones.
This can lead to weight gain. Hypothyroidism is a condition in which the thyroid doesn’t produce enough hormones. This can lead to weight gain.
Pregnant women have a faster metabolism. This is due to a faster metabolism in pregnant women.
Consumption Of Food
What is the first thing most people do when starting a diet? They reduce calories and decrease their food intake. Your body requires nutrients to maintain a healthy metabolism. 12 Metabolism also increases as food is digested.
Your body burns more calories if you move more throughout the day, whether it’s through exercise, or regular daily movements such as walking and standing. This activity increases your metabolism and makes it easier to lose weight.
While your total energy expenditure may change depending on activity levels, your basal metabolic rate remains relatively constant.
Calculating Your Metabolic Rate
First, calculate your BMR. This is the amount of calories your body requires for basic functions. It is best to have your BMR tested in a laboratory. A few health clubs also offer metabolic test for a small fee.
You can also calculate your estimated BMR by yourself. You can use online calculators or calculate your estimated BMR manually using the Harris-Benedict Equation.
- Men 88.362 + (13.397x weight in kilograms) + (4.799x height in cm – (5.677x age in years). = BMR
- Women 447.593 + (9.247x weight in kilograms) + (3.098x height in cm – (4.330x age in years). = BMR
Your BMR can be used to calculate your total metabolic rate. This number is the sum of your BMR plus calories burned during activities like exercise.
A fitness monitor is the best way to track calories burned through movement. For example, if you are able to burn 700 calories per day and have a basal metabolic rate of 1200 calories, then your total energy consumption (metabolic) would be approximately 1900 calories.
How To Increase Metabolism For Weight Loss
You cannot alter your metabolism for certain reasons. You can’t change your age, or your sex. There are things you can do to increase your metabolism and shed weight. These are:
- Exercise: Working out burns more calories. Even a simple workout can increase your metabolism. More intense workouts will burn more calories.
- Get more movement in your day. Move more throughout the day. Simple tasks such as gardening, walking and climbing stairs, housework, and gardening require you to burn more calories.
- Build muscle: To burn more calories, you can improve body composition. Strength training can help you burn more calories even when your body rests.
- Be careful about how many calories you eat. Too many calories can lead to weight gain. Your metabolism can slow down if you eat too many calories. To maintain a healthy metabolism, eat enough calories.