METABOLISM AND WEIGHT LOSS
At our medical weight loss clinic in Tampa where certified providers evaluate and counsel overweight patients in weight loss and general improvement of their health, we hear a lot about “metabolism”. Some patients will say “my metabolism is slow” as an explanation for why they have such a hard time losing weight. What is Metabolism?
Metabolism refers to all the chemical reactions that occur within your body to maintain life, including converting food into energy, building and repairing tissues, and regulating vital functions. It’s often categorized into two main processes
Catabolism – which is the breaking down of molecules to release energy (e.g., breaking down food to provide fuel).
Anabolism – which is using energy to build molecules like proteins and cells.
When it comes to weight loss, metabolism plays a central role because it determines how efficiently your body burns calories (energy) throughout the day. There are several factors influencing metabolism, which are listed below.
Basal Metabolic Rate (BMR)
This is the amount of energy your body needs to maintain basic functions (like breathing and maintaining body temperature) while at rest.
BMR is influenced by factors such as age, gender, genetics, and muscle mass. For instance, people with more muscle mass tend to have a higher BMR, which means they burn more calories even when not active.
Thermic Effect of Food (TEF)
This is the energy your body uses to digest, absorb, and process food. Different foods require different amounts of energy to process (proteinrich foods generally require more energy than fats or carbs). Typically, TEF accounts for about 10% of your daily calorie expenditure.
Physical Activity
Exercise increases the number of calories you burn throughout the day. The more intense and frequent your physical activity, the higher your calorie expenditure. This is one of the most effective ways to boost metabolism for weight loss.
At our center for medical weight loss in Tampa, an increase in physical activity by patients plays a major role in weight loss.
Non-Exercise Activity
Thermogenesis (NEAT)
This includes all the calories burned through daily activities that aren't formal exercise, such as walking, fidgeting, or even standing. NEAT can make a significant difference in total daily calorie burn, and increasing it can help with weight loss.
Weight Loss and Metabolism
Weight loss generally happens when you burn more calories than you consume. This is known as a calorie deficit. Your metabolism helps determine how quickly you reach that deficit, depending on your BMR, TEF, and physical activity.
Hormones like insulin, leptin, ghrelin, and thyroid hormones play a crucial role in regulating metabolism and appetite. For example, thyroid hormones are key to controlling metabolic rate; imbalances in thyroid function can affect weight management.
Ways to Boost Metabolism for Weight Loss:
1. Increase Muscle Mass: Since muscle burns more calories than fat, strength training can help boost your metabolism.
2. High-Intensity Interval Training (HIIT): HIIT workouts can elevate your metabolism for hours after exercise.
3. Eat Enough Protein: Eating protein-rich meals increases TEF and can help preserve muscle mass during weight loss.
4. Stay Hydrated: Drinking water can temporarily boost your metabolism. Cold water is particularly effective because your body expends energy to warm it to body temperature.
5. Get Enough Sleep: Poor sleep can negatively impact your metabolism and appetite-regulating hormones.
Metabolism and Age:
As you age, your metabolism naturally slows down, largely due to muscle loss and hormonal changes. This is why it can become harder to
lose weight as you get older. However, strength training and maintaining an active lifestyle can help mitigate this effect.
Metabolism influences weight loss through how efficiently your body burns calories. To lose weight, you need to create a calorie deficit, and factors like exercise, diet, and even sleep can play significant roles in optimizing your metabolism. At Vital Advanced Medical Center, our medical weight loss clinic in Tampa, certified providers work with overweight patients to evaluate them and put them on a weight loss plan.
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