How can I boost my metabolism?
A question I often get asked so I thought I would write this post to clear up a few things.
Firstly, what is your metabolism?
Your metabolism is all the chemical processes that go on inside your body on a daily basis to keep you alive.
I am talking about your organ functioning, breathing and digesting food.
All these functions require ENERGY, which we get from our food.
The minimum amount of energy your body requires to carry out these processes is called your Basel Metabolic Rate (BMR). Maybe you have heard of this before.
Everyone’s BMR is different, it determines how many calories you should be eating per day in order for your body to carry out all relevant functions.
Your BMR can be determined by various factors such as your genes, gender, age and body size.
One important point is people that have more muscle mass (more muscles) will have a higher BMR. This is in comparison to people that have a higher fat mass. It is because muscle cells require more energy than fat cells.
I have a slow metabolism!!
It’s a bit of a fluffy term to be honest.
Many women when they get older believe their metabolism slows down but actually this is what happens.
When you age, generally you lose muscle mass and gain more fat mass.
Maybe you aren’t working out as much or doing any exercise. This means you lose some muscle mass and gain more fat, this in turn decreases your metabolism.
So yes your metabolism could be slowing down but this would be the most common reason with age.
There is not a great deal of evidence that suggests a slower metabolism is responsible for weight gain.
The point above is considering the general public. Some health conditions such as PCOS or an underactive thyroid would impact a persons metabolism and make it easier for them to gain weight and harder to lose.
Research shows that people EAT MORE than what they think they do. When people are asked to report what they consume over a day, generally people under report.
Is this because they are too busy and are constantly eating on the go or not being honest with themselves, it’s hard to know.
The biggest reason people are gaining weight is NOT because of a slow metabolism it’s they are consuming more food than what their body needs. They are eating too many calories each day, eating above their BMR.
Do crash diets impact my metabolism?
When you go on a very low calorie carsh diet, less than 1000 or 800 the body starts to look for energy. This is because you aren’t putting enough energy in. Therefore it starts to break down muscle mass for energy, this then means lower muscle mass and then slower metabolism.
It’s better to work with a qualified Nutritionist or Dietitian that can help you determine your BMR then a healthy calorie deficit. So that you can get consistent results without impacting the speed of your metabolism.
Can you speed up your metabolism?
Well there are enough products on the shops to make you think so. Unfortunately these products will only burn a hole in your pocket and not burn calories.
The evidence around drinking green tea, teatox and various metabolism boosting pills is very weak and pretty much non existant.
So what can you do to speed up your metabolism?
Build more muscle!
When you have more muscle, your body needs more energy and so you have a higher BMR. Your metabolism increases.
Exercising in general will be beneficial to improve results especially if you hit a weight loss plateau.
The more active you are, the more calories you burn.
Hope this blog post helps to clear up the metabolism query, feel free to ask me any questions about it. Email me firstname.lastname@example.org.
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