Healthwatch by Shyft

Looking to boost your metabolism?
Leave your details, we will set up your online trial class
Deepali Verma

Trainer | 8 Yrs. of experience

Shailja Chettri

Trainer | 3 Yrs. of experience

Shweta Rao

Trainer | 8 Yrs. of experience

Enter your details
Go back

Understanding Metabolism

Understanding Metabolism
Contents
Contents

The term metabolism is often used when talking about weight gain or weight loss. Many people blame weight gain or inability to lose weight on their body’s metabolism rate. Haven’t you looked at a fit person eating a hearty meal and praised their metabolism for being fast? Similarly, haven’t you blamed your slow metabolic rate when you’re not able to put off your weight? But what does metabolism mean? Can it be increased?

In simple terms, metabolism refers to the process of converting food into energy that is essential for your body’s survival. To produce this energy calories from food and beverages combine with oxygen. A body requires energy for all its functions, even when at rest such as breathing, blood circulation, maintaining hormone balance, cell growth, and repair.

The relationship between Weight and Metabolism

The basal metabolic rate, also known as basal metabolism, is the number of calories a person burns while at rest to carry out bodily functions. The primary determinant of basal metabolic rate is muscle mass.

Research suggests even when at rest, people who are heavier or have more muscle expend more calories. When compared to women of the same age and weight, males typically have less body fat and more muscle. Therefore, males expend more calories. People tend to lose muscle mass as they age. Fat makes up a larger portion of the body weight, which slows calorie burning.

Your BMR is also determined by your genetic makeup and physical exercise.

One explanation for why some individuals can eat more than others without gaining weight is that you expend more calories while at rest and when you are active if your metabolism is “high” (or quick). You’ll need to consume more calories to manage your weight if you have a high metabolism.

An individual with a “low” (or slow) metabolism will expend fewer calories while at rest and during activity, necessitating a reduction in caloric intake.

The idea that metabolism controls weight is a fallacy and a half.

It is accurate that weight is related to how quickly the body digests food. However, weight gain isn’t typically brought on by a sluggish metabolism. The amount of energy a body requires is determined in part by metabolism. However, a person’s weight is influenced by their diet, amount of alcohol consumed, and level of exercise.

No matter how quickly or slowly your metabolism works, your body is built to store extra energy in fat cells. Therefore, you will gain weight if you consume more calories than required. On the other hand, you will drop weight if you consume fewer calories than you burn off through normal activities (such as exercise, rest, and sleep).

Additionally, our systems are designed to interpret a lack of food as starvation. As a result, our BMR slows down, resulting in lower calories being burnt. This is one of the reasons why it can be challenging to lose weight despite reducing calorie intake.

Everybody has a weight that their body considers as an ideal weight. You’ll experience hunger if you drop weight till you reach your ideal weight. This could be yet another factor making weight loss so difficult.

How To Lose Weight?

Your basal metabolic rate is difficult to control, but you can influence how many calories you burn through exercise. You expend more calories when you live an active lifestyle. In reality, some individuals with a quick metabolism are likely to be busier and possibly fidgetier than others.

At least 30 minutes of moderate physical exercise each day is recommended apart from the daily activities that one performs. You might need to exercise more if you want to lose weight, keep it off, or reach certain fitness objectives.

These activities could range from brisk walking, biking, swimming, running, aerobic dancing, etc.

Research recommends performing strength-training exercises for all the main muscle groups, twice a week to burn more calories and prevent fat storage, hence losing weight.

Take Away

Metabolic rate is significant and does have a hereditary component when it comes to weight control. However, there is a lot of disagreement over whether you can alter your metabolic rate. But what remains obvious is that there is no quick method to shed pounds. You can only alter how you balance the calories you consume with the calories you sweat off through exercise, which will positively impact your weight. It is advised to consume 500 to 750 fewer calories per day to drop 0.5 to 0.7 kg per week. Increase your physical exercise levels to lose weight more quickly and keep it off in the long run.

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

The Rainbow Diet: Weight Loss With Colour

In recent years, there has been a growing interest in the connection between nutrition and weight loss. The idea of following a specific diet to lose weight is not new, but the Rainbow Diet takes a different approach, focusing on consuming a variety of colorful fruits and vegetables. This approach not only helps with weight loss but also promotes overall health and wellbeing. What is the Rainbow Diet? The Rainbow Diet is a simple concept that involves incorporating a variety… Read more

Editor’s pick

The Rainbow Diet: Weight Loss With Colour

The Rainbow Diet: Weight Loss With Colour

In recent years, there has been a growing interest in the connection between nutrition and weight loss. The idea of following a specific diet to lose weight is not new, but the Rainbow Diet takes a different approach, focusing on consuming a variety of colorful fruits and vegetables. This approach not only helps with weight loss but also promotes overall health and wellbeing. What is the Rainbow Diet? The Rainbow Diet is a simple concept that involves incorporating a variety…

book

4 minutes

|

calendar

13 Aug 2023

Editor’s pick

Drastic weight loss and its dangers

3 minutes

26 May 2023

Drastic weight loss and its dangers

“Lose 10 kilos in 10 days!” “How to lose weight in 7 days!” “Get rid of belly fat in 2 weeks!” Aren’t these claims a little too familiar? Haven't we all heard or read them and been tempted by the quick results they offer? A slimmer look in no time is guaranteed by fad diets and weight loss products. What classifies as drastic weight loss? Rapid and extreme weight loss occurs when you lose more than 0.5 to 1 kg… Read more

Featured

Drastic weight loss and its dangers

Drastic weight loss and its dangers

“Lose 10 kilos in 10 days!” “How to lose weight in 7 days!” “Get rid of belly fat in 2 weeks!” Aren’t these claims a little too familiar? Haven't we all heard or read them and been tempted by the quick results they offer? A slimmer look in no time is guaranteed by fad diets and weight loss products. What classifies as drastic weight loss? Rapid and extreme weight loss occurs when you lose more than 0.5 to 1 kg…

book

3 minutes

|

calendar

26 May 2023

Featured

Is the Keto Diet for you?

6 minutes

06 Aug 2023

Is the Keto Diet for you?

Who has not heard about the craze of keto? The Keto diet has almost become synonymous with weight loss. “ I lost so many kilos while eating my favourite food!” is the tagline of all keto promotions. But is it all that it is made out to be? Is the weight loss here to stay? What about the health damage? If you are confused about trying this diet, we are here to make your decision easier with a pros and… Read more

Most read

Is the Keto Diet for you?

Is the Keto Diet for you?

Who has not heard about the craze of keto? The Keto diet has almost become synonymous with weight loss. “ I lost so many kilos while eating my favourite food!” is the tagline of all keto promotions. But is it all that it is made out to be? Is the weight loss here to stay? What about the health damage? If you are confused about trying this diet, we are here to make your decision easier with a pros and…

book

6 minutes

|

calendar

06 Aug 2023

Most read

Busting Common Weightloss Myths

6 minutes

06 Apr 2023

Busting Common Weightloss Myths

The Carb Dillema What is the first thing that pops into your head when you want to shed a few kilos? Is it a complete removal of carbs from your diet? No bread, No pasta and most definitely no potatoes. The misinformation circulating in the market about carbs (among other things) has made it the scapegoat for all our weight loss woes. What one doesn't realise is that carbs, like all nutrient groups, exist in many healthy foods and occur… Read more

Busting Common Weightloss Myths

Busting Common Weightloss Myths

The Carb Dillema What is the first thing that pops into your head when you want to shed a few kilos? Is it a complete removal of carbs from your diet? No bread, No pasta and most definitely no potatoes. The misinformation circulating in the market about carbs (among other things) has made it the scapegoat for all our weight loss woes. What one doesn't realise is that carbs, like all nutrient groups, exist in many healthy foods and occur…

book

6 minutes

|

calendar

06 Apr 2023