It’s not uncommon for people to attribute their weight gain to a sluggish metabolism. They’ve reduced their calorie intake and increased their physical activity, but they’re still not losing weight. Is it possible that a sluggish metabolism is to blame?
Metabolism refers to all of the chemical activities that occur continually inside your body to keep you alive and your organs operating correctly, such as breathing, cell repair, and food digestion. These chemical reactions need the use of energy. The basal metabolic rate is the amount of energy your body needs to carry out these chemical activities (BMR). Depending on your age and lifestyle, your BMR may account for up to 80% of your body’s daily energy requirements. A low BMR is more appropriately defined as a “slow metabolism.” There are several online calculators available to calculate your daily energy requirements. Keep an eye out for individuals who employ the Harris-Benedict formula.
The pace of your metabolism is influenced by your body size, age, gender, and heredity. People with more muscle than fat have a quicker metabolism because muscle cells take more energy to sustain than fat cells. We tend to acquire fat and lose muscle as we age. This explains why, as you become older, your metabolism may slow down. Men have a quicker metabolism than women because they have more muscular mass, thicker bones, and less body fat. Although this is not entirely understood, your genes may have a role in your metabolism. Muscle size and your capacity to build muscles, both of which affect your metabolism, are both influenced by genes.
Slow metabolism is frequently blamed by those who struggle to lose weight. However, there is little evidence to back up this assertion. Obese individuals have a quicker metabolism than slim ones, according to research. To perform fundamental physical processes, larger bodies demand more energy. Putting aside the possibility of a “slow metabolism,” something else may be at work. According to research, people consume more than they think they do. Many people report eating considerably less than they actually do when asked to write down everything they’ve eaten in a day. Most of the time, the reason you’re gaining weight isn’t due to a slow metabolism; rather, it’s because you’re consuming more calories. Your metabolism can be slowed by crash diets and other calorie-restricted diets. Some diets urge your body to break down muscle in order to obtain energy. Your metabolism slows down when your muscle mass decreases. With less muscle and a slower metabolism, it’s much simpler to gain body fat once you’ve stopped dieting. Certain meals and beverages, such as green tea, black coffee, spices, and energy drinks, are said to speed up your metabolism. These assertions are either unsupported by research or are ineffective long-term remedies. While you have little influence over your metabolism’s pace, you can alter how many calories you burn by increasing your physical activity. The more calories the more active you are. Some persons with a quick metabolism are probably simply more active – and possibly fidgety – than others.
The most efficient way to burn calories is through aerobic activity. Aim for at least 150 minutes of aerobic activity every week, such as walking, cycling, or swimming. You may meet this goal by exercising for 30 minutes five days a week and dividing up your exercise sessions into 10-minute pieces. To lose weight, you’ll probably need to exercise for more than 150 minutes each week and make dietary modifications. Muscular burns more calories than fat, thus gaining muscle mass will aid weight loss. On two or more days each week, conduct muscle-strengthening activities that target all main muscle groups (legs, hips, back, belly, chest, shoulders, and arms). Lifting weights and engaging in high-intensity exercise are two examples of muscle-strengthening exercises. It’s also possible that heavy gardening will suffice. Make physical activity a regular part of your day. This might involve walking or cycling to work for all or part of your commute. Instead of taking the elevator, you might take the stairs. For more tips, tricks, and advice about workouts you can do anywhere, contact us here: https://www.fitlifesd.com/contact/, (619) 523-9286, or stop by and check out our beautiful store 3683 Midway Dr, San Diego, CA 92110!