{"id":125794,"date":"2019-10-03t13:26:45","date_gmt":"2019-10-03t17:26:45","guid":{"rendered":"\/\/www.digitopmedia.com\/?p=125794"},"modified":"2023-01-20t03:49:13","modified_gmt":"2023-01-20t08:49:13","slug":"metabolism-weight-loss","status":"publish","type":"post","link":"\/\/www.digitopmedia.com\/metabolism-weight-loss\/","title":{"rendered":"metabolism and weight loss &#8211; how to boost metabolism"},"content":{"rendered":"<div id=\"jump-link-container\" style=\"padding: 20px 0px;font-size:1.05em;line-height: 30px\">    <a href=\"#jump-overview\"><strong>overview<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-weight-loss\"><strong>weight loss<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-metabolic-rate\"><strong>metabolic rate<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-metabolism\"><strong>metabolism<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-bottom-line\"><strong>bottom line<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#questions-and-answers\"><strong>q&amp;a<\/strong><\/a><\/div><p>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<p>it all comes down to one thing: metabolism.<\/p>\n<p>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&#8217;s terms, it\u2019s merely the rate at which your body converts food into energy\u2014or burns calories.<\/p>\n<p>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<p>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<p><span style=\"color: #f77016;\"><strong>when you make changes to your lifestyle, sometimes it can be hard to stay focused if things get hard. the virtual community from <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>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<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/metabolism-image.jpg\" alt=\"metabolism booster\" width=\"1153\" height=\"738\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-overview\">overview<\/div><h2>how does metabolism work?<\/h2>\n<p>your 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<p>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<p>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<p>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<p>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<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/six-proven-weight-loss-tips-image.jpg\" alt=\"metabolism booster for weight loss\" width=\"991\" height=\"741\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-weight-loss\">weight loss<\/div><h2>metabolism and weight loss<\/h2>\n<p>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<p>what determines the speed of your metabolic rate?<\/p>\n<p>several different factors play a role:<\/p>\n<h3>genetics<\/h3>\n<p>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<h3>body size<\/h3>\n<p>larger people burn more energy than smaller folks, even when they aren\u2019t exercising.<\/p>\n<h3>body composition<\/h3>\n<p>muscle tissue burns more calories than fat tissue. the more muscle mass you have, the higher your metabolic rate will be.<\/p>\n<h3>gender<\/h3>\n<p>since men tend to be larger and more muscular than women, they also tend to have faster metabolisms.<\/p>\n<h3>age<\/h3>\n<p>according to the <a href=\"https:\/\/newsinhealth.nih.gov\/2015\/07\/minding-your-metabolism\" target=\"_blank\" rel=\"noopener noreferrer\">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<p>unless you\u2019re young and muscular and have great genes, this might make it seem like you\u2019re doomed to struggle with your weight. but thankfully, that\u2019s not the case.<\/p>\n<p>lifestyle habits like what you eat and how much you exercise can have a significant impact on the scale.<\/p>\n<p>that means you can likely still achieve a healthy weight even if your metabolism leans towards the slower side\u2014you might need to work a bit harder to get (and stay) there.<\/p>\n<p>and the opposite is just as true: even most people with naturally quicker metabolisms can\u2019t eat whatever they want and expect to stay lean\u2014especially as they get older.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/metabolism-booster-review.jpg\" alt=\"calculating metabolic rate\" width=\"849\" height=\"452\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-metabolic-rate\">metabolic rate<\/div><h2>calculating metabolic rate for weight loss<\/h2>\n<p>everyone\u2019s metabolic rate is a little bit different, according to <em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc4535334\/\" target=\"_blank\" rel=\"noopener noreferrer\">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<p>so grab a calculator and let\u2019s get started. you can determine your metabolic rate with this formula:<\/p>\n<h3>men<\/h3>\n<p>9.99 x weight (in kilograms) + 6.25 x height (in centimeters) \u2013 4.92 x age + 5<\/p>\n<h3>women<\/h3>\n<p>9.99 x weight (in kilograms) + 6.25 x height (in centimeters) &#8211; 4.92 x age \u2013 161.<\/p>\n<p>or, if looking at those numbers is enough to make your brain hurt, use an online calculator tool.<\/p>\n<p><span style=\"color: #f77016;\"><strong>tracking your progress is critical to the success of your weight-loss program. <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a><\/a>\u00a0helps by making tracking easy and convenient all in a small, amazing app.<\/strong><\/span><\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/exercise-and-weight-loss.jpg\" alt=\"how to boost metabolism\" width=\"1024\" height=\"765\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-metabolism\">metabolism<\/div><h2>how to boost metabolism<\/h2>\n<p>eating right and exercising regularly are the two main tools that can help you achieve or maintain your goal weight.<\/p>\n<p>but if you\u2019re looking for an extra edge, you could try taking steps to boost your metabolism, according to the <a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000893.htm\" target=\"_blank\" rel=\"noopener noreferrer\">national library of medicine<\/a>.<\/p>\n<p>on their own, these actions might not amount to much. but when combined with a sensible diet and exercise routine, they can add up to more significant metabolic benefits.<\/p>\n<h3>1. pump some iron.<\/h3>\n<p>consider adding some resistance exercises to your workout routine to build more lean muscle tissue.<\/p>\n<p>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<p>don\u2019t worry about trying to transform into a bodybuilder.<\/p>\n<p>aiming for two strength-training sessions per week is a great place to start.<\/p>\n<h3>2. eat enough protein.<\/h3>\n<p>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<p>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<p>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<h3>3. have more whole grains.<\/h3>\n<p>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<p>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<p>you\u2019ll also find fiber in fruits and vegetables, beans and legumes, and nuts and seeds. eat up!<\/p>\n<h3>4. drink enough water.<\/h3>\n<p>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<p>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<h3>5. fidget more.<\/h3>\n<p>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<p>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<h3>6. get enough sleep.<\/h3>\n<p>skimping on snooze time doesn\u2019t just leave you feeling crummy the next day. it could mess with your calorie burn.<\/p>\n<p>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<p>the lesson? aim to get 7 to 8 hours of shuteye per night.<\/p>\n<p><span style=\"color: #f77016;\"><strong>track your new lifestyle changes with an app like <a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>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><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/metabolism-and-weight-loss.jpg\" alt=\"metabolism and weight loss\" width=\"1350\" height=\"900\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-bottom-line\">bottom line<\/div><h2>the bottom line on metabolism and weight loss<\/h2>\n<p>there are lots of factors that can affect your metabolic rate, and in turn, how easy (or difficult) it is for you to lose weight. some of them\u2014like age and genetics\u2014can\u2019t be changed. but there are still plenty of things you can do to boost your body\u2019s calorie-burning ability\u2014like increasing your lean muscle tissue, choosing the right foods, staying hydrated, and getting enough sleep.<\/p>\n<p>still, remember: the cornerstones of any weight-loss plan are eating less and moving more. by doing these things, you\u2019ll burn more calories than you take in\u2014which is the ultimate key to weight-loss success.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>overview | weight loss | metabolic rate | metabolism | bottom line | q&amp;awhy does it seem like some people &hellip;<\/p>\n","protected":false},"author":51,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14751],"tags":[243,14786],"acf":{"external_user_reviews":false,"is_medically_reviewed":false,"medically_reviewed_by":false,"q_and_a":[{"question":"does your metabolism make you lose weight?","answer":"<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;metabolism can play an important role in weight loss, but it's not the only factor. your metabolism is the process your body uses to convert food into energy, but other lifestyle factors such as diet, exercise and sleep quality can also influence how much you weigh. eating a balanced diet and exercising regularly can help increase your metabolism and support healthy weight loss.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:833,&quot;3&quot;:{&quot;1&quot;:0},&quot;9&quot;:1,&quot;11&quot;:3,&quot;12&quot;:0}\">metabolism can play an important role in weight loss, but it&#8217;s not the only factor. your metabolism is the process your body uses to convert food into energy, but other lifestyle factors such as diet, exercise and sleep quality can also influence how much you weigh. eating a balanced diet and exercising regularly can help increase your metabolism and support healthy weight loss.<\/span><\/p>\n"}],"ingredient_list":false,"related_by_brand":false,"related_by_ingredients":false,"related_by_type":false,"jump_links":[{"name":"overview","element":"h2","element_number":"1"},{"name":"weight loss","element":"h2","element_number":"2"},{"name":"metabolic rate","element":"h2","element_number":"3"},{"name":"metabolism","element":"h2","element_number":"4"},{"name":"bottom line","element":"h2","element_number":"5"}],"delivery_method":"n\/a","product_website":"","is_mlm":false,"has_sample":false,"has_testimonials":false,"has_money_back_guarantee":false,"has_parent_2022足球世界杯德国队分组
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can you naturally boost metabolism? what is metabolic weight loss?\" \/>\n<meta property=\"og:url\" content=\"\/\/www.digitopmedia.com\/metabolism-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"dietspotlight\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/dietspotlight\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-03t17:26:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-20t08:49:13+00:00\" \/>\n<meta property=\"og:image\" content=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/metabolism-image.jpg\" \/>\n<meta name=\"author\" content=\"marygrace taylor\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@dietspotlight\" \/>\n<meta name=\"twitter:site\" content=\"@dietspotlight\" \/>\n<meta name=\"twitter:label1\" content=\"written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"marygrace taylor\" \/>\n\t<meta name=\"twitter:label2\" content=\"est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<!-- \/ yoast seo premium plugin. -->","yoast_head_json":{"title":"metabolism and weight loss | what is metabolic weight loss?","description":"what's the connection between metabolism and weight loss? 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