Out of everything involved with weight loss, metabolism is one of the most frequently raised, but least understood topics. When it comes to weight loss, the most common misconception is that it is caused by having a slow metabolism. Others incorrectly believe that they were born with a slow metabolism. Some of the most common questions are: what is metabolism? and is it a factor in weight loss?

What is metabolism?

Metabolism includes every human body vital function that undergoes complex chemical reactions. They include the body’s breathing process, the digestion of food, blood circulation, and the cell repair. Because the body needs to use energy to do all of these functions, the body is said to have a ‘metabolic rate’, and wi\rth it, a ‘metabolic rate’.

Metabolic rate is comprised of:

1. Basal Metabolic Rate (‘BMR’) is the energy a body needs to function when it’s at rest. This accounts for 60-70% of the daily body’s energy expenditure.

2. The thermic effect of food (‘TEF’) is the calories expended to take nutrients in and use food.

3. Any form of body motion accounts for ‘physical activity.‘ This factor is the most flexible and includes

movements of daily life and/or sport-based exercises.

How does metabolism affect weight loss?

The body weight will decrease when the number of excess calories is higher than the calories consumed. Metabolism, however, will affect the ease with which the weight loss can be done.

1. Factors that affect speed of metabolism include:

• Genetics
• Hormones
• Age
• Sex
• Muscle Mass
• Lifestyle

2. Muscle Mass. How Muscle Mass Works to Increase Metabolic Rate

This includes the rest period. Muscle tissue has a higher calorie expenditure than fat. This means that partial rest from strength training leads to a natural increase of the metabolic rate.

3. How Metabolism Works During Cutting

Restriction of caloric intake to extreme levels is one of the top ways to slow metabolism down. The body will very quickly try to conserve the energy you consume by lowering your BMR. While it is a protective response, it will certainly make weight loss attempts more challenging when it comes to the long run.

4. The Importance of Movement During the Day

Even small movements can make a difference in the amount of calories you burn. This is referred to as NEAT (Non-Exercise Activity Thermogenesis). Higher NEAT levels can make it easier to boost metabolism and do it in a way that is not reliant on strict exercise regimens.

5. Hormonal and Metabolic Health

Various hormones, including insulin, cortisol, leptin, and ghrelin affect appetite, energy expenditure, and storage of fat. Insufficient sleep, increased stress levels, and eating at irregular patterns.

Conclusion

While it is indeed true that metabolism is a very important factor in contributing to weight loss, it is a common fallacy that metabolism is a completely uncontrollable factor. The reality is, while the speed at which a metabolism operates is influenced to some degree by both biology and genetics, it is far, far more influenced by the choices you make each day. Taking into consideration how much you move in a day, what types of food you consume, how well you sleep, and how much muscle you manage to build, you will be able to make an impact, that will either, positively, or negatively, re-shape your metabolism. The best sustainable habits to incorporate in your daily life to positively impact your metabolism are the habits of doing consistent daily strength training, eating a balanced diet, and being active throughout your day in some way or another. These types of habits will help your metabolism become more efficient and work in a favorable way to support your body in losing weight and getting to a healthy body weight.