The science behind metabolism and how to enhance your own to lose weight.
What exactly is metabolism?
We all know people who eat a tone and remain thin. And we know people who eat like birds and gain weight. Your metabolism or metabolic rate is the reason. Defines the speed of calories or the number of calories you are burning.
Metabolism is all the elements you need for a living. Technically, it is all the chemical reactions of your body. These chemical reactions determine how much energy (how many calories) you need per day. For weight loss and general health, you want a strong metabolism.
Metabolism
The metabolic rate is analyzed at various different rates: Basic Metabolic Rate (BMR) + Thermal Effect of Food Theater (TEF) + Thermal Effect of Exercise (TEE) + Non -Exercise (neat).
Basic metabolic rate (BMR): The calories spent to keep you alive. These are calories that burn while you sleep, breathing, while your heart draws, the brain works and the body is warm.
Thermal Effect of Food (Tef): The number of calories burns while your body assimilates and processes food. (About 10% of total energy expenditure).
Thermal Effect of Exercise (TEE): Calories are burned during exercise.
Non -Exercise Thermogenesis (NEAT): Calories are burned through other activities in addition to exercise, such as fidgeting, attitude change, posture and walking around.
Other factors that contribute:
- Age (you burn less as you get older)
- Muscle mass (burns more with more muscles)
- Body size (burns the most as you are)
- Climate (burns more in colder weather)
- Level of activity (burns more with more movement)
- Hormones (ie, thyroid arm burn less)
- Eat very little (slows down the calorie burning)
Research shows that the least active and muscle loss has the greatest negative effect on your metabolism.
Can you speed up your metabolism to lose weight?
Yes you can. There are many things you can do to enhance your metabolism. The keys? It moves more and adding muscles.
- Stay active + add extra movement to the day
Daily Walk, Walking Desk, scheduled training class, take the stairs, add a high -intensity training to your routine, your strength train. All of this has been shown to keep metabolism strong. - Add muscle
We know that as we grow older, we lose muscle. In fact, we lose 3-8% of the muscles during every decade after the age of 30 and know that muscle growth significantly increases the burning calories. Training force helps maintain muscles, which in turn enhance our metabolism. And it’s never too late to get started. - Add more protein
Protein helps to make this muscle. The protein also gets a lot of calories to digest (increasing TEF) by 20-30%. - Eating
Metabolism needs fuel. This means you have to eat enough to keep your metabolism running strong. Not eating enough is a common reason for delaying weight loss. Excessive calorie restriction reduces your metabolic rate. - Drink more water
Many good research on how to increase water increases the burning calories. It is called water -caused thermogenesis. Drinking cold water has an even greater effect than hot water, as this requires your body to warm it up at body temperature. Sixteen ounces of cold water increase your calories that burn by 5-30%. - Drink a little caffeine
Coffee or green tea. Studies show that they can give your metabolism a push (3-11%). Both also have very powerful antioxidant properties. - Watch your sleep
Good sleep is equivalent to strong metabolic rate. Inadequate quality or amount of sleep slows your metabolism by 8% in just 5 weeks. - Keep your hormones under control
The thyroid is the big player here (as you go through awaited and your hormones fall, metabolism may slow down), but cortisol and melatonin can also adversely affect metabolism by stopping sleep.
Your metabolism slows as you grow older, but there are definitely lifestyle options you can make to combat a metabolism of deceleration. Don’t worry, but you are busy and you will feel the push of metabolic power.
Metabolism and physical weight loss
We take into account metabolism when choosing a daily calorie expense. And then watch this calorie target as you lose weight to make sure you support, eat enough, but not too much. As you lose, it changes the calorie target.
Metabolism + longevity
Holding one eye towards the general power helps the way you move the world with confidence. We know that the decrease in age -related metabolism is real. But, we also know that you can slow down the decline if you add muscles and keep the activity levels strong. These lifestyle activities face the automatic reduction in metabolic rate.
The low and slow philosophy of your weight loss program allows you to create your new habits and then solidify them over time as you lose pounds. When you finished the weight loss piece, you have also created the part of the lifestyle, seamlessly. It acts as a charm and we are proud of it.
Get out and see if our programs are right for you. Schedule a free consultation with a holistic nutritionist.
