Want to learn about 7 interesting losing weight statistics and facts you may have never heard about?
You’ve probably blamed your metabolism if you’ve ever had trouble with the numbers on the scale.
But precisely what is metabolism, and how does it work?
According to the National Institutes of Health, the term metabolism refers to all of the body’s energy-consuming processes, although the word is most often used when we discuss weight. “When someone says they have a fast metabolism or a slow metabolism, it usually means they can lose weight or keep their weight under control,” Dr. Cederquist adds.
The majority of individuals can alter the number of calories they burn throughout the day. Still, many are unaware that their biological sex, daily routines, and even health condition impact their metabolism. Here are seven facts about metabolism that could be the key to your ideal weight.
1. It’s Really About Your Basal Metabolic Rate or BMR
The chemical processes in the body are called metabolism, although most people care about their BMR – how much energy you use every day to survive. According to the National Strength and Conditioning Association, BMR accounts for roughly 65 to 70 percent of your total calorie expenditure.
Several online calculators may be used to estimate your BMR, according to Dr. Cederquist, but they don’t take into account your muscle-to-fat ratio. (As you’ll read next, the level of lean muscle you have matters.) If you want a more precise calculation, get an obesity specialist to do a calorimeter test on you to determine your BMR.
2. More Muscle Equals Higher Metabolism
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), having more muscle means you’ll burn additional calories even while resting. Because each pound of muscle on your frame consumes approximately six calories every day at rest, Tim Church, MD, Ph.D., a professor of preventive medicine at Louisiana State University’s Pennington Biomedical Research Center in Baton Rouge. On the other hand, a single pound of fat consumes about two calories.
The most effective strategy to gain muscle: is strength training. According to July 2015 in the European Journal of Clinical Nutrition, nine months of three times per week strength activity resulted in a 5% increase in resting metabolic rate. Have you been away from exercising for a while? Working with a certified personal trainer is an excellent method to learn efficient exercise techniques appropriate for your body type and requirements. The American Council on Exercise’s professional finder is a terrific place to locate fitness experts.
3. Eating More Protein May Boost Your Metabolism
Did you know that eating food burns calories? Protein is the most calorie-burning macronutrient, according to research. According to studies, increasing protein consumption modestly boosts metabolism by approximately 15 to 30 percent.
On the other hand, a protein-rich diet helps to increase your resting metabolic rate. Lean meats like chicken and fish and dairy, whole grains, beans, lentils, and nuts are all excellent sources. The most significant impacts may be achieved by evenly distributing protein intake throughout the day.
4. Men Tend to Have Higher Metabolisms
Men have total body mass, muscle, and higher testosterone levels, all of which influence calorie expenditure. According to Cederquist, men may lose twice as much weight in the first months of a weight reduction program as women.
It’s easy to get spooked when you’re losing weight more slowly than your partner, and it can be particularly frightening if you’re a woman attempting to reduce weight while partnered with a man. She says don’t let this scare you off. If you’re losing fat at a slower rate than your spouse, remember that this isn’t necessarily an indication of wrongdoing. Everybody is different; pay attention to yours.
5. Menopause Can Reduce the Rate of Metabolism
Menopause can decrease the body’s calorie-burning capacity. Estrogen levels can be reduced when women go through Menopause, lowering their metabolic rate, according to Cederquist. It also leads to them gaining more belly fat, which studies have shown to impact metabolism. And age-related declines in muscle mass, known as sarcopenia, may worsen matters.
Is it possible to lose weight and maintain muscle during Menopause? According to a July 2018 study in Menopause, combining diet and exercise is more beneficial than either approach alone. According to a March 2015 research published in Menopause Review, take pleasure in frequent, little, high-fiber meals. Researchers recommend maintaining daily protein levels at or above 0.36 grams per pound of your ideal body weight.
6. Many Health Conditions Can Influence Metabolism
The rate at which you burn calories may be affected by certain diseases or medications. According to Harvard Medical School, insulin resistance, unhealthy thyroid function (untreated hypothyroidism), and specific medicines can all impact metabolism and cause weight gain. According to the University of Rochester Medical Center, some antidepressants, seizure medication, steroids, and blood pressure-lowering pills are linked with weight gain.
If you’re unsure whether or not you’ll be able to drop pounds, bring up any concerns with your doctor during your next visit. You may also get a referral or contact an obesity medicine specialist directly.
7. Vitamin D May Affect Metabolism
Vitamin D is believed to benefit bone health and sunny moods, although it has been found to play a role in metabolism and weight reduction. In one previous research, vitamin-D-deficient women improved their weight loss when their blood levels of vitamin D were corrected. According to the National Institutes of Health, vitamin D deficiencies can manifest through bone discomfort and muscular impairment. Don’t assume your levels are correct even if you consume vitamin D supplements. When women took pills, their bodies absorbed varying amounts of the vitamin in the study.
There are many myths about weight loss that can cause people to make unhealthy choices or have unrealistic expectations. For example, some people believe that they can lose weight by simply cutting out entire food groups or eating very little. Others think that they need to exercise for hours every day in order to see results. The truth is that sustainable weight loss requires a balanced approach that includes both diet and exercise. While there are no quick fixes, making small changes in your lifestyle can lead to lasting results. By dispelling the myths about weight loss, you can set yourself on the path to success.