why does it seem like some people can scarf down whatever they want and still stay slim, while for others, even the smallest indulgence appears to send the scale upwards?<\/p>\n
it all comes down to one thing: metabolism.<\/p>\n
a scientist might tell you that metabolism is the series of chemical reactions in a living organism that create and break down energy necessary for life. but in layman’s terms, it\u2019s merely the rate at which your body converts food into energy\u2014or burns calories.<\/p>\n
some of us have speedy metabolisms, and some of us have slower ones. whatever your metabolic rate is, it can have an impact on your ability to reach or maintain your goal weight. (but it\u2019s not the only thing that matters.)<\/p>\n
here\u2019s a look at how it all works, and just how big of a role your metabolic rate plays in weight loss. plus, the simple changes you can make to give your body\u2019s calorie-burning capacity a boost.<\/p>\n
when you make changes to your lifestyle, sometimes it can be hard to stay focused if things get hard. the virtual community from noom<\/strong><\/a><\/a>\u00a0and the long list of tools to keep you on track are both reasons to give this app a try.<\/strong><\/span><\/p>\n
![\"metabolism](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/metabolism-image.jpg\")
<\/p>\nhow does metabolism work?<\/h2>\nyour metabolism is the rate at which your body burns calories. your total daily energy expenditure\u2014or the total number of calories you burn in a day\u2014depends on three main factors.<\/p>\n
for starters, your body uses up tons of energy every day to support all of your essential functions\u2014from breathing, to growing and repairing cells, to signaling different hormones. this is called your basal metabolic rate, and it accounts for 60 to 75% of the calories you burn daily.<\/p>\n
even if you were to spend the entire day hanging out on the couch or lying in bed, your body would still burn these calories.<\/p>\n
then, there are the calories you burn while performing daily activities. everything you do\u2014from walking to your car, to doing the laundry, to digesting food\u2014all require energy from calories. in general, these activities burn anywhere to 100 to 800 calories per day.<\/p>\n
finally, you also burn some calories from exercise. but how much depends on the length and intensity of your workout. for instance, running for an hour will burn more calories than walking briskly for 20 minutes.<\/p>\n
![\"metabolism](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/six-proven-weight-loss-tips-image.jpg\")
<\/p>\n
weight loss<\/div>metabolism and weight loss<\/h2>\n
your metabolic rate determines the amount of energy\u2014or calories\u2014your body burns through each day. and every metabolic rate is different. having a slower metabolic rate might mean that you gain weight more quickly or that you have to work harder to slim down. and if you have a faster metabolic rate, you might have an easy time keeping excess weight off\u2014or even struggle to put weight on.<\/p>\n
what determines the speed of your metabolic rate?<\/p>\n
several different factors play a role:<\/p>\n
genetics<\/h3>\n
these are the traits passed down by your parents and grandparents. whether they\u2019re naturally lean, somewhere in the middle, or on the heavier side, there\u2019s a good chance that you turned out the same way.<\/p>\n
body size<\/h3>\n
larger people burn more energy than smaller folks, even when they aren\u2019t exercising.<\/p>\n
body composition<\/h3>\n
muscle tissue burns more calories than fat tissue. the more muscle mass you have, the higher your metabolic rate will be.<\/p>\n
gender<\/h3>\n
since men tend to be larger and more muscular than women, they also tend to have faster metabolisms.<\/p>\n
age<\/h3>\n
according to the national institutes of health<\/a>, metabolism starts to slow down as we get older. in large part, that\u2019s due to declining muscle mass.<\/p>\n
metabolic rate<\/div>calculating metabolic rate for weight loss<\/h2>\n
everyone\u2019s metabolic rate is a little bit different, according to medicine and science in sports and exercise<\/a><\/em>. still, having a rough idea of how much energy your body spends daily can help you determine how many calories you need\u2014and the cuts you need to make to lose weight.<\/p>\n
men<\/h3>\n9.99 x weight (in kilograms) + 6.25 x height (in centimeters) \u2013 4.92 x age + 5<\/p>\n
women<\/h3>\n9.99 x weight (in kilograms) + 6.25 x height (in centimeters) – 4.92 x age \u2013 161.<\/p>\n
or, if looking at those numbers is enough to make your brain hurt, use an online calculator tool.<\/p>\n
tracking your progress is critical to the success of your weight-loss program. noom<\/strong><\/a><\/a>\u00a0helps by making tracking easy and convenient all in a small, amazing app.<\/strong><\/span><\/p>\n
metabolism<\/div>how to boost metabolism<\/h2>\neating right and exercising regularly are the two main tools that can help you achieve or maintain your goal weight.<\/p>\n
but if you\u2019re looking for an extra edge, you could try taking steps to boost your metabolism, according to the national library of medicine<\/a>.<\/p>\n
1. pump some iron.<\/h3>\nconsider adding some resistance exercises to your workout routine to build more lean muscle tissue.<\/p>\n
remember, muscle burns more energy than fat\u2014about three times more, experts estimate. so the more of it that you have, the faster your metabolic rate will be.<\/p>\n
don\u2019t worry about trying to transform into a bodybuilder.<\/p>\n
aiming for two strength-training sessions per week is a great place to start.<\/p>\n
2. eat enough protein.<\/h3>\n
aim to have a serving of lean protein\u2014like 3-4 ounces of lean meat, a cup of plain greek yogurt, or half a cup of beans\u2014at each meal.<\/p>\n
protein is the building block of muscle, so getting enough can help maintain your body\u2019s lean muscle tissue, especially when consumed after resistance training.<\/p>\n
but that\u2019s not all. protein-rich foods also require slightly more energy for your body to digest compared to foods that are mostly carbohydrates or fat. that\u2019s why research ties high-protein diets (around 30% protein) to more significant fat loss than high-carbohydrate diets.<\/p>\n
3. have more whole grains.<\/h3>\n
reach for whole wheat bread or pasta, brown rice, or quinoa over the white stuff. doing so could help your body torch nearly 100 more calories per day, according to a recent tufts university study.<\/p>\n
why? whole grains are rich in fiber, which the body expends lots of energy trying to digest. (it doesn\u2019t succeed though because fiber is indigestible. in the end, it passes through your body without being absorbed.)<\/p>\n
you\u2019ll also find fiber in fruits and vegetables, beans and legumes, and nuts and seeds. eat up!<\/p>\n
4. drink enough water.<\/h3>\n
when your body is dehydrated, all of its essential functions slow down. that includes your metabolic rate, which can drop by around 3%. but each time you drink, your metabolism gets a boost.<\/p>\n
one journal of clinical endocrinology and metabolism study found that guzzling two cups of water temporarily boosted participants\u2019 metabolisms by as much as 30%.<\/p>\n
5. fidget more.<\/h3>\n
bouncing your leg or twiddling your thumbs doesn\u2019t count as exercise, of course. but believe it or not, these little movements can add up to more calories burned over the day.<\/p>\n
when mayo clinic researchers compared slim subjects to obese ones, they found that the slim ones burned around 350 more calories daily just from fidgeting.<\/p>\n
6. get enough sleep.<\/h3>\nskimping on snooze time doesn\u2019t just leave you feeling crummy the next day. it could mess with your calorie burn.<\/p>\n
though the relationship between sleep and weight loss is complicated, research shows that sleep deprivation sets off a cascade of hormonal changes that can put the brakes on calorie burning.<\/p>\n
the lesson? aim to get 7 to 8 hours of shuteye per night.<\/p>\n
track your new lifestyle changes with an app like noom<\/strong><\/a><\/a>\u00a0so you stick with your plan to lose weight longer. the longer on the plan, the more weight you lose and the more apt you are to reach your goals.<\/strong><\/span><\/p>\n
<\/p>\nmetabolism and weight loss<\/h2>\n
your metabolic rate determines the amount of energy\u2014or calories\u2014your body burns through each day. and every metabolic rate is different. having a slower metabolic rate might mean that you gain weight more quickly or that you have to work harder to slim down. and if you have a faster metabolic rate, you might have an easy time keeping excess weight off\u2014or even struggle to put weight on.<\/p>\n
what determines the speed of your metabolic rate?<\/p>\n
several different factors play a role:<\/p>\n
genetics<\/h3>\n
these are the traits passed down by your parents and grandparents. whether they\u2019re naturally lean, somewhere in the middle, or on the heavier side, there\u2019s a good chance that you turned out the same way.<\/p>\n
body size<\/h3>\n
larger people burn more energy than smaller folks, even when they aren\u2019t exercising.<\/p>\n
body composition<\/h3>\n
muscle tissue burns more calories than fat tissue. the more muscle mass you have, the higher your metabolic rate will be.<\/p>\n
gender<\/h3>\n
since men tend to be larger and more muscular than women, they also tend to have faster metabolisms.<\/p>\n
age<\/h3>\n
according to the national institutes of health<\/a>, metabolism starts to slow down as we get older. in large part, that\u2019s due to declining muscle mass.<\/p>\n
![\"calculating](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/metabolism-booster-review.jpg\")
<\/p>\ncalculating metabolic rate for weight loss<\/h2>\n
everyone\u2019s metabolic rate is a little bit different, according to medicine and science in sports and exercise<\/a><\/em>. still, having a rough idea of how much energy your body spends daily can help you determine how many calories you need\u2014and the cuts you need to make to lose weight.<\/p>\n
men<\/h3>\n9.99 x weight (in kilograms) + 6.25 x height (in centimeters) \u2013 4.92 x age + 5<\/p>\n
women<\/h3>\n9.99 x weight (in kilograms) + 6.25 x height (in centimeters) – 4.92 x age \u2013 161.<\/p>\n
or, if looking at those numbers is enough to make your brain hurt, use an online calculator tool.<\/p>\n
tracking your progress is critical to the success of your weight-loss program. noom<\/strong><\/a><\/a>\u00a0helps by making tracking easy and convenient all in a small, amazing app.<\/strong><\/span><\/p>\n
metabolism<\/div>how to boost metabolism<\/h2>\neating right and exercising regularly are the two main tools that can help you achieve or maintain your goal weight.<\/p>\n
but if you\u2019re looking for an extra edge, you could try taking steps to boost your metabolism, according to the national library of medicine<\/a>.<\/p>\n
1. pump some iron.<\/h3>\nconsider adding some resistance exercises to your workout routine to build more lean muscle tissue.<\/p>\n
remember, muscle burns more energy than fat\u2014about three times more, experts estimate. so the more of it that you have, the faster your metabolic rate will be.<\/p>\n
don\u2019t worry about trying to transform into a bodybuilder.<\/p>\n
aiming for two strength-training sessions per week is a great place to start.<\/p>\n
2. eat enough protein.<\/h3>\n
aim to have a serving of lean protein\u2014like 3-4 ounces of lean meat, a cup of plain greek yogurt, or half a cup of beans\u2014at each meal.<\/p>\n
protein is the building block of muscle, so getting enough can help maintain your body\u2019s lean muscle tissue, especially when consumed after resistance training.<\/p>\n
but that\u2019s not all. protein-rich foods also require slightly more energy for your body to digest compared to foods that are mostly carbohydrates or fat. that\u2019s why research ties high-protein diets (around 30% protein) to more significant fat loss than high-carbohydrate diets.<\/p>\n
3. have more whole grains.<\/h3>\n
reach for whole wheat bread or pasta, brown rice, or quinoa over the white stuff. doing so could help your body torch nearly 100 more calories per day, according to a recent tufts university study.<\/p>\n
why? whole grains are rich in fiber, which the body expends lots of energy trying to digest. (it doesn\u2019t succeed though because fiber is indigestible. in the end, it passes through your body without being absorbed.)<\/p>\n
you\u2019ll also find fiber in fruits and vegetables, beans and legumes, and nuts and seeds. eat up!<\/p>\n
4. drink enough water.<\/h3>\n
when your body is dehydrated, all of its essential functions slow down. that includes your metabolic rate, which can drop by around 3%. but each time you drink, your metabolism gets a boost.<\/p>\n
one journal of clinical endocrinology and metabolism study found that guzzling two cups of water temporarily boosted participants\u2019 metabolisms by as much as 30%.<\/p>\n
5. fidget more.<\/h3>\n
bouncing your leg or twiddling your thumbs doesn\u2019t count as exercise, of course. but believe it or not, these little movements can add up to more calories burned over the day.<\/p>\n
when mayo clinic researchers compared slim subjects to obese ones, they found that the slim ones burned around 350 more calories daily just from fidgeting.<\/p>\n
6. get enough sleep.<\/h3>\nskimping on snooze time doesn\u2019t just leave you feeling crummy the next day. it could mess with your calorie burn.<\/p>\n
though the relationship between sleep and weight loss is complicated, research shows that sleep deprivation sets off a cascade of hormonal changes that can put the brakes on calorie burning.<\/p>\n
the lesson? aim to get 7 to 8 hours of shuteye per night.<\/p>\n
track your new lifestyle changes with an app like noom<\/strong><\/a><\/a>\u00a0so you stick with your plan to lose weight longer. the longer on the plan, the more weight you lose and the more apt you are to reach your goals.<\/strong><\/span><\/p>\n
9.99 x weight (in kilograms) + 6.25 x height (in centimeters) – 4.92 x age \u2013 161.<\/p>\n
or, if looking at those numbers is enough to make your brain hurt, use an online calculator tool.<\/p>\n
![\"how](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/exercise-and-weight-loss.jpg\")
<\/p>\nhow to boost metabolism<\/h2>\neating right and exercising regularly are the two main tools that can help you achieve or maintain your goal weight.<\/p>\n
but if you\u2019re looking for an extra edge, you could try taking steps to boost your metabolism, according to the national library of medicine<\/a>.<\/p>\n
1. pump some iron.<\/h3>\nconsider adding some resistance exercises to your workout routine to build more lean muscle tissue.<\/p>\n
remember, muscle burns more energy than fat\u2014about three times more, experts estimate. so the more of it that you have, the faster your metabolic rate will be.<\/p>\n
don\u2019t worry about trying to transform into a bodybuilder.<\/p>\n
aiming for two strength-training sessions per week is a great place to start.<\/p>\n
2. eat enough protein.<\/h3>\n
aim to have a serving of lean protein\u2014like 3-4 ounces of lean meat, a cup of plain greek yogurt, or half a cup of beans\u2014at each meal.<\/p>\n
protein is the building block of muscle, so getting enough can help maintain your body\u2019s lean muscle tissue, especially when consumed after resistance training.<\/p>\n
but that\u2019s not all. protein-rich foods also require slightly more energy for your body to digest compared to foods that are mostly carbohydrates or fat. that\u2019s why research ties high-protein diets (around 30% protein) to more significant fat loss than high-carbohydrate diets.<\/p>\n
3. have more whole grains.<\/h3>\n
reach for whole wheat bread or pasta, brown rice, or quinoa over the white stuff. doing so could help your body torch nearly 100 more calories per day, according to a recent tufts university study.<\/p>\n
why? whole grains are rich in fiber, which the body expends lots of energy trying to digest. (it doesn\u2019t succeed though because fiber is indigestible. in the end, it passes through your body without being absorbed.)<\/p>\n
you\u2019ll also find fiber in fruits and vegetables, beans and legumes, and nuts and seeds. eat up!<\/p>\n
4. drink enough water.<\/h3>\n
when your body is dehydrated, all of its essential functions slow down. that includes your metabolic rate, which can drop by around 3%. but each time you drink, your metabolism gets a boost.<\/p>\n
one journal of clinical endocrinology and metabolism study found that guzzling two cups of water temporarily boosted participants\u2019 metabolisms by as much as 30%.<\/p>\n
5. fidget more.<\/h3>\n
bouncing your leg or twiddling your thumbs doesn\u2019t count as exercise, of course. but believe it or not, these little movements can add up to more calories burned over the day.<\/p>\n
when mayo clinic researchers compared slim subjects to obese ones, they found that the slim ones burned around 350 more calories daily just from fidgeting.<\/p>\n
6. get enough sleep.<\/h3>\nskimping on snooze time doesn\u2019t just leave you feeling crummy the next day. it could mess with your calorie burn.<\/p>\n
though the relationship between sleep and weight loss is complicated, research shows that sleep deprivation sets off a cascade of hormonal changes that can put the brakes on calorie burning.<\/p>\n
the lesson? aim to get 7 to 8 hours of shuteye per night.<\/p>\n
track your new lifestyle changes with an app like noom<\/strong><\/a><\/a>\u00a0so you stick with your plan to lose weight longer. the longer on the plan, the more weight you lose and the more apt you are to reach your goals.<\/strong><\/span><\/p>\n
![\"metabolism](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/metabolism-and-weight-loss.jpg\")
<\/p>\n