How to burn calories according to your metabolism

Find out how metabolism affects weight, the truth about a slow metabolism and how to burn more calories.

You’ve probably heard people attribute their weight to a slow metabolism, but what does that mean? Is metabolism really to blame? And if so, is it possible to boost metabolism to burn more calories?

It is true that metabolism is related to weight. But contrary to popular belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism affects your body’s basic energy needs, the amount of food and drink you consume and the amount of physical activity you engage in ultimately determine your weight.

Metabolism: converting food into energy

Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories from food and drink combine with oxygen to release the energy your body needs to function.

Even at rest, your body needs energy for all of its “hidden” functions like breathing, blood circulation, adjusting hormone levels, and cell growth and repair. The number of calories your body uses to perform these basic functions is called your basal metabolic rate — what you might call metabolism.

Several factors determine your individual basal metabolic rate, e.g

Your height and body composition

Taller or more muscular people also burn more calories at rest.

your gender

Men generally have less body fat and more muscle than women of the same age and weight, which means men burn more calories.

your age

As you age, muscle mass tends to decrease and fat makes up more of your weight, slowing calorie burning.

The energy requirements for your body’s basic functions remain fairly constant and do not change easily.

In addition to your basal metabolic rate, two other factors determine the number of calories your body burns each day:

Food processing (thermogenesis)

Digesting, absorbing, transporting, and storing the food you eat also uses calories. About 10% of the calories from the carbohydrates and proteins you eat are used during the digestion and absorption of food and nutrients.

physical activity

Physical activity and exercise, like playing tennis, going grocery shopping, chasing the dog, and any other exercise, make up the rest of the calories your body burns each day. Physical activity is by far the most variable factor in determining the number of calories you burn each day.

Scientists call the activity you do all day thermogenesis that isn’t intentional exercise non-exercise activity thermogenesis (NEAT). This activity includes walking from room to room, activities like gardening, and even walking around. TNA equates to approximately 100 to 800 calories used daily.

metabolism and weight

It can be tempting to blame your metabolism for weight gain. However, because metabolism is a natural process, your body has many mechanisms that regulate it to meet your individual needs. Only in rare cases is excessive weight gain due to a condition that slows down metabolism, such as B. Cushing’s syndrome or an underactive thyroid gland (hypothyroidism).

Unfortunately, weight gain is a complicated process. It’s likely a combination of genetics, hormonal controls, dietary composition, and the environmental impact on your lifestyle. Including sleep, physical activity and stress.

All of these factors create an imbalance in the energy equation. You gain weight when you take in more calories than you burn or when you burn fewer calories than you take in.

While it’s true that some people seem to find it faster and easier to lose weight than others, everyone will lose weight when they’re burning more calories than they’re consuming. To lose weight, you must create an energy deficit by eating fewer calories or increasing the number of calories you burn through physical activity, or both.

A deeper look at physical activity and metabolism

Although you can’t really control your basal metabolic rate, you can control the number of calories you burn through your physical activity. The more active you are, the more calories you burn. In fact, some people who are said to have fast metabolisms are likely to be more active and possibly more restless than others.

You can burn more calories with:

Regular aerobic exercise

Aerobic exercise is the most effective way to burn calories and includes activities like walking, cycling and swimming. The general goal is to include at least 30 minutes of physical activity in your daily schedule.

If you want to lose weight or achieve specific fitness goals, you may need to increase the time you spend in physical activity even more. If you don’t have time for a longer workout, try doing 10-minute bouts of activity throughout the day. Remember that the more active you are, the greater the benefits.

muscle training

Experts recommend strength training, such as weight lifting, at least twice a week. Strength training is important because it helps fight age-related muscle wasting. And since muscle tissue burns more calories than fat tissue, muscle mass is a key factor in weight loss.

lifestyle activities

Any extra movement will help burn calories. Look for opportunities to walk and exercise a few more minutes each day than you did the day before. Taking the stairs more often and parking further away from the store are easy ways to burn more calories. Activities like gardening, washing the car, and housework also burn calories and contribute to weight loss.

No quick fix

Don’t take supplements to burn calories or lose weight. Products that claim to speed up your metabolism are often more advertised than researched, and some can have unwanted or even dangerous side effects.

Dietary supplement manufacturers are not required to demonstrate that their products are safe or effective. So view these products with caution and skepticism. Always tell your doctor about the dietary supplements you are taking.

There is no easy way to lose weight. The basis of weight loss continues to be physical activity and diet. Eat fewer calories than you burn and you lose weight.

It is recommended to reduce calories by 500-700 calories per day to lose 0.5-0.7 kg per week. If you can add a little physical activity to your day, you’ll reach your weight loss goals even faster.

There is increasing knowledge of all the mechanisms that affect appetite, food selection, and how food is processed and burned in the body. Your doctor or nutritionist can help you explore levers that can help you lose weight.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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