Most people that have ever struggled with the numbers on their weighing scales usually blame it on their metabolism. But how true is this? What, really, is metabolism, and how exactly does it work? According to the National Institutes of Health (NIH), metabolism involves the human body’s entire processes that consume energy.
People usually refer to their ability to maintain average weight or lose weight when they say, ’I have a slow metabolism’ or ’My metabolism is fast.’ However, people can decrease or increase the rate at which they burn calories the entire day. Namely, a metabolism tracker like Lumen will help them discover how their daily habits, sex, and even health status affect their metabolism.
5 Key Facts on Metabolism and Weight Loss
Metabolism remains one of the complex systems of the human body. Clinical scientists are still gaining new insights into the several factors that make your metabolism run. But they’re 100% sure that becoming stronger and healthier can fire up your metabolism.
Firing up your metabolism improves mood, prolongs good health, and slows the overall effects of aging. But that’s not all. Here are some essential facts or truths you need to know about metabolism that may help unlock your healthy weight.
Fact 1: Eating more protein could enhance your metabolism.
Only a few people know that food digestion actually burns calories. Protein burns the most calories during digestion, more than carbohydrates and fat. In-depth research shows that significantly increasing your protein intake temporarily enhances metabolism by approximately 15–30%. Still, it’s known that protein-laden diets encourage healthy levels of lean muscle mass to boost basal metabolic rate.
Excellent sources of protein include:
- Fish
- Chicken
- Whole grains
- Lentils
- Nuts
- Dairy
- Beans
To enjoy the best effects, ensure you spread your protein intake throughout the day.
Fact 2: Several health conditions influence metabolism.
Some illnesses, as well as medications, can impact the rate at which the human body burns energy. For instance, unhealthy thyroid function, insulin resistance, and some medications can cause weight gain since they affect metabolism. Moreover, some steroids, antidepressants, blood pressure-reducing medications, and epilepsy medications are linked with weight gain, as stated by the University of Rochester Medical Center.
You may request that your physician help you explore potential issues that impact your ability to lose weight.
Fact 3: Men are inclined to have a higher metabolism.
Men naturally have more muscle, high testosterone levels, and body mass, which considerably influence the burning of calories. This is why during the first few months of participating in a weight loss program, men lose up to twice as much weight as women. This can be somewhat problematic, especially if you’re a woman looking to lose excess weight with your male partner. However, you shouldn’t let this stat deter you.
Losing excess weight a little more slowly than your partner never indicates that you may be doing something wrong. Every human body works uniquely; therefore, focus only on how yours does and function accordingly.
Fact 4: Menopause can lower metabolic rate.
Menopause has been proven to reduce the female body’s calorie-burning capability. When a woman goes through menopause, her estrogen levels lower accordingly, which reduces her metabolic rate. This can also cause women going through menopause to accumulate unwanted belly fat, which further influences metabolism.
Therefore, the most efficient way of losing excess fat while preserving muscle during menopause is by combining exercise with an appropriate diet. Regarding the latter, it’s essential to prioritize small and frequent high-fiber meals. Ensure you consume protein daily, which should be greater than 0.36 grams per pound of your perfect body weight.
Fact 5: Vitamin D could affect your metabolism.
Vitamin D has always been praised for its significant contribution to sunny moods and bone health. However, research has revealed that this fat-soluble vitamin plays a crucial role in weight change and metabolism. For instance, in a study where a group of vitamin D-deficient women supplemented with vitamin D, they lost more weight.
Some potential symptoms of vitamin D deficiency include muscle weakness and bone pain. However, taking vitamin D supplements doesn’t imply your levels will be where they need to be. This is because people naturally absorb different amounts of the vitamin.
Conclusion
Metabolism has to do with every process in the human body that uses energy. We hope the essential facts discussed above help you know more about metabolism and weight loss. They could also help you discover how your daily habits and health affect your metabolism.
Knowing this will help you focus more on the good things to do to maintain an average weight without negatively impacting your health.