Are you struggling to lose weight despite your best efforts with dieting, exercising, and other methods? Feeling confused and stressed about why nothing seems to work? If this sounds familiar, you might want to consider one simple factor: your metabolism. Metabolism is essentially the calorie-burning engine of your body, and if it’s sluggish, it can make weight loss more challenging.
What is Metabolism?
Metabolism refers to the chemical processes that occur throughout your body within each cell, by which your body produces and uses energy to fuel important life processes such as breathing, circulating blood, growing and repairing cells, and other life-sustaining functions. Whether you are working, sleeping, or resting, your metabolism is active 24 hours a day. Metabolism involves two complementary processes: catabolism and anabolism. Catabolism breaks down food into simpler forms, releasing energy in the process, while anabolism uses that energy as needed for bodily functions.
Understanding TEE (Total Energy Expenditure)
Our body uses energy in different ways, TEE is the total amount of energy our body uses daily. This includes energy for basic functions like breathing, digestion, circulation (basal metabolic rate or BMR), digesting food (thermic effect of food), and energy spent on physical activity.
1. Resting Metabolic Rate (RMR) – RMR refers to the total number of calories your body burns while performing basic life-sustaining functions at complete rest. It accounts for nearly 75% of your daily calorie expenditure. Vital organs such as the heart, lungs, liver, kidneys, and brain are responsible for the majority of energy consumption during rest as they carry out functions like breathing, blood circulation, organ operations, and fundamental neurological activities.
It’s important to note that RMR differs slightly from the Basal Metabolic Rate (BMR), BMR represents the minimum calories required for your body to perform essential functions at rest. RMR, on the other hand, reflects the calories burned during rest.
2. Thermic Effect of Food (TEF) – TEF measures the energy your body uses to digest, absorb, and metabolize the food you consume. Roughly 5 to 10 percent of your daily energy stores are used to digest and absorb nutrients from your meals, generating additional energy in the process.
3. Activity Energy Expenditure (AEE) – AEE quantifies the energy an individual expends through physical activities each day. It accounts for approximately 10 to 30 percent of your total daily energy expenditure and is highly variable, depending on your activity level.
What is Slow Metabolism?
A slow metabolism signifies a reduced efficiency in converting food into energy. This inefficiency leads to lower calorie burning, impacting overall bodily functions. Consequently, excess energy is stored as fat, contributing to weight gain. This metabolic slowdown can cause various health issues including obesity, hormonal imbalances, and chronic fatigue. Additionally, factors like diet, age, sex, genetics, muscle mass, and physical activity significantly influence metabolic rate.
Can I Improve My Slow Metabolism?
Yes, why not? A slow metabolism is not a curse that cannot be corrected. Lifestyle changes can bring all the positivity that allows you to enjoy and rejoice in your life.
Here are some steps you can take to improve your metabolism:
Healthy Eating Habits – Ditch unhealthy food habits and focus on natural foods, good fats, complex carbohydrates, and proteins. Opt for whole grains, lean meats, fruits, and vegetables to provide your body with the necessary nutrients.
“A study involving 304 overweight or obese women revealed a significant correlation between dietary patterns and metabolic rate. Participants consuming diets rich in whole foods like vegetables, fruits, and lean proteins exhibited higher BMRs compared to those whose diets were high in processed foods and unhealthy fats”.
Regular Exercise – Start working out and stay committed until you achieve your targets. Focus on muscle building, as muscles have a high metabolic rate. More muscles mean less fat. Since more calories are required to maintain muscle mass, more calories are burned in the process, speeding up your metabolism and helping with fat loss, ultimately leading to weight loss.
Stress Management – Stress is a significant factor that disturbs cortisol hormones, impacting your physical health, especially metabolism. Practice stress-reducing activities such as meditation, yoga, or deep breathing exercises to help maintain a healthy metabolism.
Adequate Sleep – Lack of sleep is another factor that negatively affects metabolism. Aim for 7-9 hours of quality sleep per night to ensure your body functions optimally and maintains a healthy metabolic rate.
Overall Lifestyle Changes – You need to completely turn around and adopt a lifestyle that makes you happy, motivated, and healthy. Balance work, relaxation, and hobbies that bring joy and fulfillment.
Conclusion
Improving your metabolism requires dedication and a comprehensive approach to health and wellness. By making these positive changes, you can enhance your metabolic rate and overall well-being. Remember, you are doing this for yourself, and with commitment, you can achieve a healthier, more energetic life.
