Health Information | Vitamin Maniac
Metabolism Equals Weight Loss

By: Kristy Haugen

An inefficient or dysfunctional metabolism can spell easy weight gain for many. Increasing the efficiency of the body’s metabolism is a great beginning for weight loss. Metabolism can be a complicated equation. However, breaking down the metabolism equation can help to utilize metabolism for effective weight loss. The metabolism equation goes something like this:

Basal Metabolic Rate + Thermic Effect of Food + Physical Activity = Total Metabolism

Basal metabolic rate (BMR) is the minimum caloric requirement needed by the body to sustain life in a resting individual. The BMR is the minimal amount required to sustain necessary bodily processes such as breathing and the pumping of the heart. If you do more than sleep all day, you will burn more calories than the calculated BMR. The basal metabolic rate requires 60-65% of your daily caloric intake just to provide energy for basic life support.

The basal metabolic rate does not encompass the thermic effect of food or TEF. The thermic effect of food is the amount of energy expenditure due to food processing for storage and use. The thermic effect of food requires about 10% of your daily caloric intake. Certain foods have a higher thermic effect than others. Dietary fats require very little energy to digest, thus the thermic effect is smaller; while proteins have a much larger thermic effect thus requiring more energy to digest.

Physical activity is the last segment of the total metabolism equation. The amount of calories expended daily is dependent on your activity level. If you are very active, you will burn more calories than someone that is very inactive. However, physical activity is any movement or activity. Physical activity is usually about 25% of your daily caloric intake.

Many factors can affect the body’s metabolism. As we age, the body’s rate of metabolism naturally decreases. One cause of this decrease is due to the decrease in lean muscle mass. Muscle is a metabolically active tissue, meaning muscle needs more energy to sustain it. Individuals with more muscle tissue will have a higher rate of metabolism than those individuals with less muscle tissue. Men also tend to have a higher rate of metabolism because of the greater percentage of lean muscle tissue.

Height also affects a person’s metabolism. Taller people have a higher metabolism than those that are shorter. Pregnancy can increase the body’s metabolism. Certain circumstances can cause an increase in the body’s metabolism such as an increase or decrease in the environmental temperature, fever, and high levels of stress hormones.

The hormone thyroxin produced by the thyroid gland is a key regulator of basal metabolic rate. If the thyroid gland is not functioning properly, this can affect body weight, muscle strength, energy level, and heart rate. The thyroid gland is a small gland located on the anterior (front) portion of the neck.

A decrease in the body’s metabolism can be a direct result of dieting without exercising. In fact, extreme diet’s can cause a sudden decrease in metabolism. The body will only burn calories that are necessary for bodily functions such as respiration. Incorporating a diet and exercise program together can offset the negative effect of dieting on the body’s metabolism, thus increasing your metabolism.

How can you increase your basal metabolic rate? Incorporating resistance exercises or weight bearing exercises such as weight lifting or exercise bands will increase the body’s BMR. These types of exercise increase the body’s muscle tissue.

An efficient metabolism requires proper vitamins and minerals in the diet. Complex bodily processes rely on antioxidants such as Vitamin C. The B vitamins are also very important for metabolism efficiency. Supplementing the diet with a great liquid vitamin supplement can benefit your weight loss efforts.

Dehydration can decrease the body’s rate of metabolism. Lack of necessary water causes a decrease in body temperature. This will cause the body to store fat in an attempt to increase body temperature. Drink at least eight, 8 oz. glasses (64 oz.) of water daily.

Can you increase the thermic effect of food? Certain foods do require more energy for digestion. Proteins, high fiber fruits, and vegetables require more energy for digestion. Focusing on these foods actually increases the amount of energy required for digestion. Also, these foods help to create a feeling of fullness which decreases food cravings. Carbohydrates and fats have less of a thermic effect.

Increasing physical activity is a great way to increase the body’s rate of metabolism. Increasing the heart rate through aerobic exercise raises the body’s metabolism while exercising. Aerobic exercise is even thought to increase metabolism for several hours after exercising. Muscle tissue requires more energy for recovery and repair after exercise.

What can you do to increase your body’s rate of metabolism? Do not skip breakfast or any meals for that matter. Try to eat about 5-6 smaller meals a day, about every 3-4 hours. These meals should be more nutritious. Avoid fasting, high sugar foods, and alcohol. Remember to exercise daily, incorporating aerobic and muscle building exercises. Limit caffeine intake and opt for a healthier beverage such as water or green tea.

There are many weight loss supplements on the market that help increase the body’s rate of metabolism. Green tea is a great metabolism booster that offers many health benefits. Some weight loss supplements contain Chromium Picolinate which helps reduce insulin resistance and increases the body’s rate of metabolism. If you are looking for a little help with weight loss, then a weight loss supplement containing either green tea or Chromium Picolinate would be a good choice.

References

1. Weight Loss for Good Forum
2. Basal Metabolic Rate – Wikipedia, the free encyclopedia
3. About.com, Do You Need to Increase Metabolism?

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