Many people we hear who excuse their slow metabolism from increasing their weight. They cut calories, exercise, and are more active, but they can’t lose weight. Could it be because of the slow metabolism?
The metabolism describes all the chemical processes that continually take place inside your body to keep you alive and your organs functioning normally, such as respiration, cell repair, and digestion of food.
These chemical processes require energy. The minimum amount of energy your body requires to carry out these chemical processes is called basal metabolic rate (BMR).
The BMR It represents between 40% and 70% of your body’s daily energy needs, depending on your age and lifestyle. A “slow metabolism” is more accurately described as a low BMR.
There are many calculators online that can calculate your daily energy needs. Look for those that use the equation of Harris-Benedict.
Why do some people have a faster metabolism than others?
Body size, age, gender, and genes play a role in metabolism speed. Muscle cells require more energy to sustain life than fat cells, so people with more muscle what fat tend to have a faster metabolism.
As we age, we tend to gain fat and lose muscle. This explains why your metabolism slows down with age. Generally, men have more muscles, heavier bones, and less body fat than women, so they tend to have a faster metabolism.
Your metabolism may depend in part on your genes, although it is not fully understood. The genes definitely play a role in muscle size and the ability to develop them, which affect your metabolism.
Do I have a lot of fat due to a slow metabolism?
People struggling to lose weight often blame slow metabolism. However, there is no evidence to support this claim. Studies have shown that overweight people have a faster metabolism than thin people. Larger bodies require more energy to perform basic bodily functions. Besides “slow metabolism,” there are other dangers here.
Research shows that people tend to eat more than they think. When asked to write down everything they consume during the day, many people tend to report that they eat much less than they actually eat.
Usually the reason you gain weight is not because of a slow metabolism, but because you eat and drink more calories than you burn.
This may be hard to accept, but maintaining the number of calories ingested is the key to losing weight and avoid obesity. Our 12 week weight loss plan will help you lose weight by tracking calories.
Can losing weight too fast slow down my metabolism?
Fast food and others crash diets with calorie restrictions can slow down your metabolism. Some diets force the body to break down muscles to expend energy.
The smaller the muscle, the slower the metabolism. With less muscle and a slow metabolism, it is much easier to increase body fat after you stop eating.
What can I do to speed up my metabolism?
It is said that certain foods and drinks can speed up metabolism, such as green tea, black coffee, spices and energy drinks.
The evidence behind these claims is weak. Although you don’t have much control over your metabolism, you can control the amount of calories you burn through exercise.
The more active you are, the more calories you will burn.
Some people who are said to have a faster metabolism may be more active than others, perhaps more restless.
These are the three most effective ways to burn calories:
1. Aerobic activity
The aerobic exercise it is the most efficient way to burn calories. You should get at least 150 minutes of aerobic exercise each week, such as walking, biking, and swimming.
You can achieve this goal by doing 30 minutes of exercise 5 days a week and dividing your active session into 10 minutes. To lose weight, you may need to do more than 150 minutes a week and change your diet.
2. Strength training
Muscle burns more calories than fat, so increasing muscle mass will help you lose weight.
Try to perform muscle strengthening activities for major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) two or more days a week. Some examples of muscle building activities are weight lifting and high intensity exercise.
Physical work activity can also serve as exercise to increase muscle mass and therefore, the burning of calories.
3. Be active
Try to make activities part of your daily routine. You can include all this physical activity in addition to commuting on foot or by bike.
You can also use the stairs instead of the elevator. Learn to incorporate more physical activities into your day.
Can certain medical conditions cause a slow metabolism?
Some diseases and conditions slow down a person’s metabolism, such as Cushing’s syndrome and hypothyroidism, one of the most common thyroid disorders in Spain and the world.
But most of the time, people consume more calories than they burn. If you think your problem cannot cope with lifestyle changes, see your doctor.