7 Essential Facts About Metabolism and Weight Loss

1. It’s Really About Your Basal Metabolic Rate, or BMR

Metabolism can refer to any of the chemical processes that take place in your body, but what most people are interested in is their BMR — how much energy you use every day just to stay alive. BMR accounts for roughly 65 to 70 percent of your total caloric expenditure, according to the National Strength and Conditioning Association.

Online calculators can estimate your BMR, but they don’t consider your muscle-to-fat ratio, Dr. Cederquist says. (As you’ll read next, your levels of lean muscle matter.) If you’re interested in a more accurate figure, consult an obesity specialist for a calorimeter test, which measures the amount of carbon dioxide you breathe out, to determine your BMR.

RELATED: You Can Boost Weight Loss by Knowing Your BMR: Here’s How It Works

2. More Muscle Equals Higher Metabolism

More muscle mass in your body translates to more calories burned, even at rest, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). That’s because, simply at rest, each pound of muscle on your frame expends about six calories per day, explains Tim Church, MD, PhD, a professor of preventive medicine at Pennington Biomedical Research Center at Louisiana State University in Baton Rouge. On the other hand, a pound of fat churns through about two calories.

The most efficient way to build muscle: strength training. A study published in July 2015 in the European Journal of Clinical Nutrition found that nine months of strength training three times per week raised people’s resting metabolic rate by about 5 percent. Haven’t exercised in a while? Working with a certified personal trainer is a great way to learn safe, effective exercise strategies that work for your unique body and needs. The American Council on Exercise professionals finder is a great resource to find experts near you.

3. Eating More Protein May Boost Your Metabolism 

Did you know that digesting food burns calories? And of the three macronutrients — carbohydrates, protein, and fat — protein burns the most. Research shows that increasing protein intake temporarily boosts metabolism by roughly 15 to 30 percent.

But more than that, a protein-rich diet encourages healthy levels of lean muscle mass to increase basal metabolic rate. Good sources include lean meats like chicken and fish, Cederquist says, along with dairy, whole grains, beans, lentils, and nuts. For the best effects, spread protein intake throughout the day.

RELATED: 15 Best Food Sources of Lean Protein

4. Men Tend to Have Higher Metabolisms

Men usually have more total body mass, muscle, and higher levels of testosterone, all of which influence calorie burning, Cederquist says. Research shows that, in the first months of a weight loss regimen, men can lose twice as much weight as women.

This can be particularly disconcerting if you’re a woman trying to lose weight with a male partner, but don’t let it dissuade you, she says. If you’re losing weight more slowly than your partner, remember that’s not necessarily a sign that you’re doing anything wrong. Each body works uniquely — focus on yours.

5. Menopause Can Reduce the Rate of Metabolism

Menopause can lower the body’s calorie-burning ability. When women go through menopause, lower estrogen levels can reduce their metabolic rate, explains Cederquist. It can also cause them to accumulate more belly fat, which research shows further influences metabolism. And further research demonstrates that age-associated declines in muscle mass, called sarcopenia, can make matters worse.

The most effective way to lose fat and preserve muscle during menopause? According to a July 2018 review published in Menopause, combining diet and exercise is more effective than either strategy on its own. When it comes to diet, prioritize frequent, small, high-fiber meals, according to a March 2015 study published in Menopause Review. Keep daily protein greater than 0.36 grams per pound of your ideal body weight, researchers urge.

RELATED: 10 Weight Loss Tips for Women in Their 50s

6. Many Health Conditions Can Influence Metabolism

Sometimes specific illnesses or their medications can affect the speed at which you burn energy. For example, according to Harvard Medical School, insulin resistance, unhealthy thyroid function (untreated hypothyroidism), as well as certain medications can affect metabolism and cause weight gain. Some antidepressants, epilepsy medications, steroids, and blood pressure–reducing medications are linked with weight gain, according to the University of Rochester Medical Center.

If you’re concerned about your ability to lose weight, ask your doctor to explore any potential issues at your next visit.  You can also ask for a referral or reach out directly to an obesity medicine specialist.

7. Vitamin D May Affect Metabolism

Vitamin D is usually touted for its contribution to bone health and sunny moods, but research has shown that it could also play a role in metabolism and weight change. For example, in one previous study, when vitamin-D-deficient women got their blood levels of vitamin D to recommended levels, they lost more weight. Potential signs of vitamin D deficiency include bone pain and muscle weakness, according to the National Institutes of Health. Even if you take vitamin D supplements, don’t assume your levels are where they need to be. In the study, when woman took supplements, they each absorbed different amounts of the vitamin.

To determine your levels, talk to your doctor. All you need is a simple blood test, according to the National Institutes of Health.

RELATED: Can Taking a Vitamin D Supplement Help You Lose Weight?

Additional reporting by Jennifer Acosta Scott.

4 Metabolism Myths and Facts

Milkos/iStock/Getty Images Plus/Getty Images

Why can one person eat like a growing teenager and not gain a pound, while another person’s every indulgence shows up on the scale? Chalk it up to individual differences in metabolism, muscle mass and physical activity. Metabolism is the process by which our bodies convert what we eat into the energy we need to survive and function. It powers everything from breathing to blinking. A fast metabolism is like a hot furnace that burns through fuel (calories) quickly. A slow metabolism needs less fuel to keep a body running.

Claim: Our metabolic rates can’t change.
The truth: While it’s true that genetics help determine our metabolic rates, we can boost metabolism by increasing lean muscle mass. Muscle is metabolically active, which means that people with lean, muscular bodies need more energy to function than people with a higher percentage of body fat.

Our muscle mass decreases as we age, and this contributes to a slower metabolic rate. But you can counteract this process by picking up the weights to help lessen this decline.

Claim: A diet of green tea and chili peppers will boost metabolism.
The truth: No magic food will speed up metabolism. Some studies have shown that green tea and hot chilies temporarily boost metabolic rates, but the lift isn’t very significant.

The path to a healthy lifestyle includes a balanced eating pattern filled with nutrient-rich foods.

Claim: Eating late at night slows metabolism.
The truth: There is little evidence to support the fact that eating after 8 p.m. causes weight gain. However, you may be more likely to snack mindlessly in the evenings while watching television.

Eat regular meals and snacks throughout the day to prevent extreme swings in hunger and fullness. If you’re eating later in the evening, do so mindfully and put away the snacks when you’re satisfied.

Claim: Very low calorie diets and skipping meals can jumpstart weight loss.
The truth: Creating a large calorie deficit in attempts to lose weight can backfire. Our bodies are smart and programmed for survival. Severely limiting calories can make your body think it’s entering a famine, and that it needs to do more with fewer calories. Your body adapts to the restricted caloric intake, and uses fewer calories to perform the same tasks.

Resist the urge to diet and instead prioritize healthful foods, including whole grains, legumes, vegetables and fruits, and fun physical activity. Don’t forget about stress management and proper sleep. These healthy lifestyle behaviors contribute to overall well-being.

Metabolism (for Teens) – Nemours KidsHealth

What Is Metabolism?

Metabolism (pronounced: meh-TAB-uh-liz-um) is the chemical reactions in the body’s cells that change food into energy. Our bodies need this energy to do everything from moving to thinking to growing.

Specific proteins in the body control the chemical reactions of metabolism. Thousands of metabolic reactions happen at the same time — all regulated by the body — to keep our cells healthy and working.

How Does Metabolism Work?

After we eat food, the digestive system uses enzymes to:

• break proteins down into amino acids
• turn fats into fatty acids
• turn carbohydrates into simple sugars (for example, glucose)

The body can use sugar, amino acids, and fatty acids as energy sources when needed. These compounds are absorbed into the blood, which carries them to the cells.

After they enter the cells, other enzymes act to speed up or regulate the chemical reactions involved with “metabolizing” these compounds. During these processes, the energy from these compounds can be released for use by the body or stored in body tissues, especially the liver, muscles, and body fat.

Metabolism is a balancing act involving two kinds of activities that go on at the same time:

• building up body tissues and energy stores (called anabolism)
• breaking down body tissues and energy stores to get more fuel for body functions (called catabolism)

Anabolism (pronounced: uh-NAB-uh-liz-um), or constructive metabolism, is all about building and storing. It supports the growth of new cells, the maintenance of body tissues, and the storage of energy for future use. In anabolism, small molecules change into larger, more complex molecules of carbohydrates, protein, and fat.

Catabolism (pronounced: kuh-TAB-uh-liz-um), or destructive metabolism, is the process that produces the energy needed for all activity in the cells. Cells break down large molecules (mostly carbs and fats) to release energy. This provides fuel for anabolism, heats the body, and enables the muscles to contract and the body to move.

As complex chemical units break down into more simple substances, the body releases the waste products through the skin, kidneys, lungs, and intestines.

What Controls Metabolism?

Several hormones of the endocrine system help control the rate and direction of metabolism. Thyroxine, a hormone made and released by the thyroid gland, plays a key role in determining how fast or slow the chemical reactions of metabolism go in a person’s body.

Another gland, the pancreas, secretes hormones that help determine whether the body’s main metabolic activity at any one time are anabolic (pronounced: an-uh-BOL-ik) or catabolic (pronounced: kat-uh-BOL-ik). For example, more anabolic activity usually happens after you eat a meal. That’s because eating increases the blood’s level of glucose — the body’s most important fuel. The pancreas senses this increased glucose level and releases the hormone insulin, which signals cells to increase their anabolic activities.

Metabolism is a complicated chemical process. So it’s not surprising that many people think of it in its simplest sense: as something that influences how easily our bodies gain or lose weight. That’s where calories come in. A calorie is a unit that measures how much energy a particular food provides to the body. A chocolate bar has more calories than an apple, so it provides the body with more energy — and sometimes that can be too much of a good thing. Just as a car stores gas in the gas tank until it is needed to fuel the engine, the body stores calories — primarily as fat. If you overfill a car’s gas tank, it spills over onto the pavement. Likewise, if a person eats too many calories, they “spill over” in the form of excess body fat.

The number of calories someone burns in a day is affected by how much that person exercises, the amount of fat and muscle in his or her body, and the person’s basal metabolic rate (BMR). BMR is a measure of the rate at which a person’s body “burns” energy, in the form of calories, while at rest.

The BMR can play a role in a person’s tendency to gain weight. For example, someone with a low BMR (who therefore burns fewer calories while at rest or sleeping) will tend to gain more pounds of body fat over time than a similar-sized person with an average BMR who eats the same amount of food and gets the same amount of exercise.

BMR can be affected by a person’s genes and by some health problems. It’s also influenced by body composition — people with more muscle and less fat generally have higher BMRs. But people can change their BMR in certain ways. For example, a person who exercises more not only burns more calories, but becomes more physically fit, which increases his or her BMR.

5 Things You Need to Know About Your Metabolism

Become an expert in metabolism, diets, and a whole range of nutritional components with a Nutrition Certification from NASM. 

We often hear people say, “I have a slow metabolism” or “they just have a fast metabolism,” and we all nod our head in agreement. But do we understand what that means?

What is your metabolism? Can it be fast or slow? Does having a slow metabolism make you more inclined to gain weight? Does your metabolism really “break” when you diet?

These are the questions we are going to provide some clarity on in this article. 

1.

Your Metabolism is More Than One Thing

We often refer to our metabolism as a singular thing, like it is this black box or small engine that stuff goes into and then comes out of. But the truth is, our metabolism is a collection of many things. In reality, our metabolism is the sum of all the metabolic processes in our body.

One of the most straightforward ways to understand your metabolism is to refer to it as your total energy expenditure. This means that your metabolism is the cumulation of all the energy your body expends to function. We will refer to this is our total daily energy expenditure (TDEE). 

What does Total Daily Energy expenditure (TDEE) Mean?

This TDEE can be further broken down into three main categories: 

1. resting metabolism (what most of us call our metabolism)
2. the energy it takes to process the food you eat
3. physical activity (more on that in a bit)

Resting Metabolism

Your resting metabolism is the sum of all the metabolic processes that are required for you to live. This means your cells use energy to do things like breathe, think, pump blood, etc. This represents about 60-70% of your TDEE.

The thermic Effect of Food (TEF)

The next piece is what we call the thermic effect of food (TEF). This is simply the energy it requires to extract the energy you get from your food. This is a relatively small amount of energy and represents about 10% of your Total Daily Energy Expenditure (TDEE). 

Physical Activity

The last piece that makes up your TDEE is your physical activity, meaning the amount of movement you do throughout the day. This is often broken down into two separate categories: physical activity that is from structured exercise (we call this exercise activity thermogenesis) and physical activity from non-structured exercise (we call this non-exercise activity thermogenesis).

2.

Your Metabolism Adapts

Most of us think of our metabolism as this static thing that we don’t have control over. But as it turns out; this isn’t the case.

In fact, we have a blog that will show you 5 ways to speed up your metabolism. So, there is much more flexibility than many assume. 

First, you just learned that your metabolism is more than one thing. It is a collection of many different aspects of your body and its functions. Also, you learned that you have some control over at least parts of it.

Second, your metabolism is quite “adaptable.” It will adjust based on what you do in your daily life. Let me explain these two ideas with a few examples.

In one of the more interesting studies of the 1990s, scientists tested to see what happens to people when they increase or decrease their calories (1). They found that when you increase people’s calories, something very interesting happens: they start to burn more calories.

Primarily, they increase their non-exercise physical activity; they started moving around more. Their resting metabolic rate also increased very slightly, with some of that coming from an increased thermic effect of food, but some of it also comes from having an increased body mass.

The same thing happened when they decreased their calories, but in the opposite direction. When people decreased their calorie intake, their physical activity decreased, as did their thermic effect of food and their resting metabolism from reduced body mass.

In short, their metabolisms adapted to the scenario their body was being exposed to. For more information on this subject, see the NASM course on Metabolic Makeovers.

3.

Your NEAT is More Important Than You Probably Think

While our resting metabolism makes up the most significant part of our metabolism, it doesn’t change as much as people think it does. It also doesn’t play the most prominent role in weight loss or weight gain. Most studies that examine resting metabolic rate find that it does not predict weight gain or weight loss at all.

Outside of your resting metabolism, your non-exercise activity thermogenesis (NEAT) is the most essential aspect of your metabolism.

See also: NEAT and Weight Loss

Conveniently, it is also the most controllable.

One study found that a person’s NEAT was almost single-handedly the thing that determined why some people who “overeat” gain a lot of weight, and why other people do not (2). 

Furthermore, two studies that followed the contestants of the weight loss television show The Biggest Loser found that their physical activity, including their NEAT, was the most significant predictor of who gained back the weight they lost from the show and who did not (3,4).

4.

Your Metabolism Doesn’t “Break”

There is a meme that exists that people can have a broken metabolism that causes them to gain weight. Fortunately, there is no evidence to suggest that metabolisms can become “broken.”

Sure, your metabolism can decrease when you lose weight by carrying less body weight, moving around less, and having a lower thermic effect of food.

Your metabolism can also decrease if you have significant hormonal issues, such as hypothyroidism. But your metabolism is not something that “breaks”; it naturally adapts to the stimuli you give it.

5.

Your Resting Metabolic Rate Isn’t Super Useful For Weight Loss

There are many ways to measure resting metabolic rate, some more accurate than others. However, the accuracy of these tests is not overly critical because a person’s resting metabolic rate is not an overly useful measure for many reasons.

First, we can’t manipulate the resting metabolic rate to a meaningful degree through diet or exercise. We can measure things like metabolic equivalents, which relies on metabolic rates, but the accuracy is still suspect. 

Second, when we look at most research, resting metabolism doesn’t appear to matter very much for weight loss (5). Your food intake and your NEAT are far more critical for weight loss efforts than your resting metabolic rate.

The Wrap Up

We often think about our metabolism as one thing. In reality, it is the full collection of all the energy-producing and energy-consuming processes that occur in our body. It is made up of our resting metabolism, the energy it takes to process our food, and our physical activity.

Your metabolism adapts to calorie increases and decreases, with a large part of the adaptation coming from changes in physical activity. While metabolisms can decrease, they do not “break.” Lastly, lower resting metabolisms do not appear to be predictive of weight gain and by themselves are not overly helpful measures for most people.

Additional Resources to check out!

For metabolism as a whole, be sure to sure to watch the NASM Live video below, as they go deeper into the overall subject and approach it from different angles.

If you’re interested in learning more about energy balance and metabolism, become an NASM Certified Nutrition Coach. There is an entire chapter dedicated to these topics.

Also, be sure to check out our free nutrition mini course to help you get started on your journey to becoming a CNC.

Can you boost your metabolism?: MedlinePlus Medical Encyclopedia

Your metabolism is the process your body uses to make and burn energy from food. You rely on your metabolism to breathe, think, digest, circulate blood, keep warm in the cold, and stay cool in the heat.

It is a common belief that raising your metabolism helps you burn more calories and increase weight loss. Unfortunately, there are more myths about boosting metabolism than tactics that work. Some myths can backfire. If you think you are burning more calories than you actually are, you could end up eating more than you should.

Here are the facts on 6 metabolism myths.

Myth #1: Exercise boosts your metabolism long after you stop.

It is true that you burn more calories when you exercise, especially when you get your heart rate up with activities like biking or swimming.

That increased calorie burn lasts as long as your workout. You might keep burning extra calories for an hour or so after that, but the aftereffects of exercise stop there. Once you stop moving, your metabolism will go back to its resting rate.

If you load up on calories after a workout, thinking your body will keep burning calories the rest of the day, you risk weight gain.

What to do: Exercise for your health and refuel with healthy foods. Do not let exercise give you an excuse to overindulge in high-calorie foods and drinks.

Myth #2: Adding muscle will help you lose weight.

Muscle burns more calories than fat. So will building more muscle not boost your metabolism? Yes, but only by a small amount. Most regular exercisers only gain a few pounds (kilograms) of muscle. That is not enough to make a big difference in the number of calories you burn. Plus, when not in active use, muscles burn very few calories. Most of the time, your brain, heart, kidneys, liver, and lungs account for most of your metabolism.

What to do: Lift weights for stronger bones and muscles. Make strength training part of a well-rounded exercise program that includes activities to get your heart pumping. To keep off extra weight, you also need to eat a healthy diet and appropriate portions.

Myth #3: Eating certain foods can boost your metabolism.

Eating foods like green tea, caffeine, or hot chili peppers will not help you shed excess pounds (kilograms). Some may provide a small boost in your metabolism, but not enough to make a difference in your weight.

What to do: Choose foods for their good nutrition and taste. Eat a variety of healthy foods that fill you up without filling you out.

Myth #4: Eating small meals during the day increases your metabolism.

Unfortunately, there is little scientific evidence that eating small, frequent meals boosts metabolism.

Spreading your meals throughout the day might keep you from getting too hungry and overeating. If so, it is a good idea. Athletes perform better when they eat more often in smaller amounts. If you are someone who has a hard time stopping once you start eating, 3 meals a day may make it easier for you to stick to an appropriate intake than lots of little snacks.

What to do: Pay attention to your hunger cues and eat when you feel hungry. Keep track of your daily diet and limit high-sugar, high-fat snacks.

Myth #5: Getting a full night’s sleep is good for your metabolism.

A good night’s sleep will not boost your metabolism but going without sleep can add pounds. Sleep-deprived people tend to eat more calories than they need, possibly to deal with feeling tired.

What to do: Plan your life so you have enough time for sleep. If you have trouble sleeping, look into ways to unwind before bedtime and make your bedroom comfortable for sleep. Talk to your health care provider if self-care tips for better sleep do not help.

Myth# 6: You will gain weight as you age because your metabolism slows down.

While it is true that our metabolism is slower than when we were kids, a lot of mid-life weight gain happens because we become less active. Jobs and family push exercise to the back burner. When we do not move as much, we lose muscle and gain fat.

As you get older, you may also have trouble regulating your meals with age. After a big meal, younger people tend to eat less until their bodies use up the calories. This natural appetite control seems to fade as people get older. Unless you pay close attention, big meals can quickly add up.

What to do: As you get older, it is important to make exercise a regular part of every day. By staying active and sticking with smaller portions of healthy foods, you can ward off weight gain as you age.

VAI 10 fast facts about metabolism to impress your friends and family during Thanksgiving

Looking for a conversation starter for this year’s Thanksgiving dinner? We’re here to help! Check out these 10 fast facts about metabolism to help make you the toast of the table this Thursday.

1) First thing’s first — what is metabolism? In short, metabolism refers to the chemical reactions that take place in the body. Energy and molecules produced by these reactions are distributed throughout the body, powering every facet of life, from digesting a big meal to ensuring your heart continues to beat. For a more detailed answer, check out this explainer:

2) Food is a major, but not the only, player in metabolism. During digestion, the body breaks food down into its most basic components — sugars, amino acids, vitamins and minerals. Some of these nutrients will be used right away to fuel everyday function, while others will be stored for later use.

3) A calorie is a unit of energy that is used to measure the amount of energy produced by the breakdown of food or expended through physical activity. In technical terms, one calorie is equal to the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius. Put another way, there is enough energy stored in 1 pound of body fat to power a 40-watt light bulb for more than six minutes!

4) To use an old cliché, metabolism is more than the sum of its parts. Each of the 37 trillion cells that comprise a human body is constantly experiencing metabolic reactions, and works in concert to keep our systems up and running. Which brings us to …

5) … the immune system, the body’s natural defense against bacteria, viruses and disease. Just like every other facet of the body, the immune system is powered by metabolism.

6) Problems with metabolism can result in illness. One of the most common metabolic diseases is diabetes, which occurs when the body cannot process sugars properly.

7) Metabolic processes also have been linked to many other diseases. For example, cancer cells have a voracious appetite that helps them replicate and spread. This adaptation also may be a weakness — scientists are searching for ways to starve cancer cells of energy and, in doing so, treating the disease.

8) Certain types of cancers, such as those in the pancreas, produce special carbohydrates called glycans that one day could be used for earlier and more definitive diagnoses. Think of them like molecular fingerprints that scientists can use to differentiate a sick cell from a healthy cell. Read more here.

9) Parkinson’s disease also might be linked to disruptions in metabolism. Recent evidence has shown that problems with the mitochondria, more commonly known as the powerhouses of cells, may allow debris such as abnormal proteins to build up, eventually killing cells and leading to the disease’s hallmark symptoms. Read more here.

10) Where there are problems, there are also solutions. Scientists are hard at work figuring out ways to fix the metabolic issues that contribute to disease in order to help people live longer, healthier lives (read more about the efforts underway at the Institute here).

From all of us at Van Andel Institute, we wish you a happy Thanksgiving!

Looking for more light reading? Check out this post for the real deal about turkey and tryptophan. You can also learn more about our new metabolism and nutrition research program here.

20 Things You Didn’t Know About … Metabolism

Ray Hennessy/Shutterstock

1. Let’s get meta about metabolism: It’s so much more than the thing you’re trying to boost to banish those pesky extra pounds. The term refers to all of the chemical reactions within an organism that keep it alive.

2. Derived from metabole, Greek for change, metabolism is about power: how it’s acquired and how it’s spent. Scientists have been using the word since the late 19th century, but the concept was around much earlier.

3. The 13th-century Arab physician Ibn al-Nafis, for example, observed that “both the body and its parts are in a continuous state of dissolution and nourishment, so they are inevitably undergoing permanent change.”

4. Metabolism isn’t just for individual organisms: Researchers apply the term to the processes through which entire natural ecosystems acquire and maintain (or lose) resilience, such as predator-prey balance and levels of photosynthesis.

5. Researchers also study the metabolism of some less-than-natural ecosystems — large cities — in terms of how urban areas consume resources and generate waste.

6. A primitive kind of metabolism was present in single-celled organisms more than 3.5 billion years ago. Due to low levels of atmospheric oxygen, the process may have been fermentative, still found in microbes such as yeast today.

7. As oxygen increased in Earth’s atmosphere and organisms became more complex, different forms of metabolism evolved, from plants’ photosynthesis to the lesser-known chemolithotrophy.

8. Many bacteria and archaea, another type of single-celled organism, use chemolithotrophy to get their energy from inorganic compounds such as ammonia in anoxic, extreme environments. No air, no sun, no problem!

9. Regardless of an organism’s energy source, its metabolism is a balance of catabolism, breaking energy down into usable units, and anabolism, using those units for vital building projects such as bone growth.

Roger Hall/Science Source

10. The grunt work of metabolic processes is done by enzymes. These proteins act like crowd control, ensuring molecules reacting catabolically or anabolically are where they need to be.

11. The enzymes themselves are constantly losing stability and being replaced, which means metabolism is a product of … metabolism. Whoa.

12. Metabolic diseases, which are typically genetic, cause the body to produce one or more enzymes insufficiently or not at all. Metabolic syndrome (MetS), however, is a more complex constellation of conditions.

13. MetS factors include increased abdominal fat, high blood pressure, insulin resistance, abnormal blood coagulation and cholesterol levels as well as elevated C-reactive protein, an indicator of inflammation.

14. The causes of MetS are not fully clear, but genes, inactivity and obesity all play a role, leading to significantly elevated risk of heart disease, diabetes and death.

15. We all know that being active and fit will make us healthier — and we’ve all heard the sales pitches that we can achieve that goal by revving up our metabolism with certain foods. Scientific support for many marketing claims is mixed, however.

16. Green tea extract, for example, has been shown to increase energy expenditure in some studies, possibly by inhibiting certain enzymes. A 2011 meta-analysis, however, found that the modest results varied both by individual and origin of extract used.

17. A 2012 review showed that green tea’s boost is even more of a bust: Its use resulted in “statistically insignificant” weight loss and no significant effect on weight management.

18. And sorry, but your metabolism will never match that of the ruby-throated hummingbird, which has the highest metabolic rate of any vertebrate when active.

19. To maintain body temperature and beat its wings up to 200 times a second, the metabolic record-setter, like other hummingbirds, needs enormous amounts of energy. The small birds typically consume their body weight in nectar every day. So much for thinking you can diet by “eating like a bird.”

20. On the other hand, in 2016 researchers found that the three-toed sloth had the lowest metabolic rate of any mammal, an adaptation that evolved to reduce fuel needs in the energy-poor forest canopy environment where it lives. Slothfulness isn’t one of the seven deadly sins — it’s just smart evolutionary strategy.

90,000 6 interesting facts about metabolism

Metabolism is a metabolism that occurs in a living organism to support life. This important process helps the body grow, reproduce, and think. Metabolism is divided into 2 stages: catabolism and anabolism. Sooner or later, everyone is faced with the desire to lose excess weight or gain. There are so many myths in the world about our metabolism that people take desperate measures: pills, diets and much more.We decided to dispel many myths about metabolism, so we have selected 6 interesting and important facts for you.

1. Metabolism occurs in every cell of your body
When we talk about “metabolism” it seems to us that we are talking mainly about our stomach. In fact, metabolism is a series of chemical processes that convert calories from food into energy to sustain life. And all this happens in every cell of your body.

2. Most calories burned at rest
Surprisingly, right? Our body is able to assimilate calories in three ways: at rest, in the process of assimilating food and during physical activity.Scientists have found that most calories are burned at rest.

3. All people have different metabolic rates
Surprisingly, scientists still do not know why all people have completely different metabolic rates. We’re sure you noticed it too. Some can eat everything and at the same time remain slim, while others cannot afford to themselves once again something superfluous. The reasons why this is happening, no one can name 100%.

4. Every year the metabolism becomes slower
Sooner or later – this happens to every person.The slowdown in metabolism occurs gradually, starting at the age of 18. Therefore, the need for energy decreases every year.

5. You cannot significantly speed up your metabolism
Very often everyone talks about how you can significantly speed up your metabolism. But this is a lie. Metabolism can be accelerated quite a bit. It will not be as drastic as we are promised.

6. Diets, on the contrary, slow down the metabolism
It is very easy to slow down the metabolism. Diets confirm this.Why is this happening? Because it is a protective reaction of the body. Our body is afraid of being left without food, so it begins to slowly process what it receives.

Photo ru.123rf.com

Radio Romantika
90,000 10 facts about your metabolism and weight loss

Maltseva Oksana Aleksandrovna

Nutritionist

If you’re still not happy with the numbers on your scale, you probably blame your metabolism for it.But what exactly is metabolism and how does oxygen work?

The term “Metabolism” refers to all processes in the body that use energy . . But we use it more generally when we talk about weight. When someone says “I have a fast metabolism” or “I have a slow metabolism,” they usually talk about the ability to lose weight or achieve normal weight.

Few people know that gender, daily habits and even health conditions affect calorie burning.

Here are 10 metabolic facts that can be the key to achieving a healthy weight.

1. You need to know how many calories you burn just at rest. Online calculators can calculate your BMD, but they will not calculate your muscle-to-body fat ratio. If you are interested in more accurate numbers, take a body composition measurement (bioimpedance) and BMR with a nutritionist or a calorimetric test that measures the amount of carbon dioxide you breathe out to determine your BMR.

2. Eating high amounts of protein can speed up your metabolism.The study found that people who ate more protein lost more calories than those who were on a low-protein diet. For greater benefits, choose lean proteins (such as chicken, fish) with reduced fat and eat them in small portions throughout the day.

3. The right carbohydrates increase the metabolism. Many people know to give up donuts and cola when weight loss is needed, as the insulin produced stimulates the body to store sugar for later use as fat.Choose high-quality, complex carbs that don’t trigger the insulin spike, such as vegetables, fruits, legumes and lentils, and whole grains.

4. More muscle – higher metabolic rate. More muscle mass causes more calorie burn, even at rest. Continuous exercise increases your basal metabolic rate by about 5%.

5. Men have a higher metabolic rate because men have more muscle mass and higher testosterone levels. Therefore, men on a weight loss regimen lose 2 times more weight than women.

6. Menopause affects metabolism. Menopause can reduce the rate at which you burn calories. the level of estrogen falls (which lowers the metabolic rate). And this, in turn, causes more fat to form in the abdomen. It is necessary to reduce the number of calories consumed and to revise the recipes for cooking dishes to reduce their calorie content.

7. Health status affects metabolism. in some conditions, such as hypothyroidism, people may find it more difficult to lose weight due to a lack of thyroid hormone.On the other hand, excess thyroid hormone can cause weight loss. If you are concerned about your ability to lose weight, ask your doctor to have your thyroid tested.

8. How much and when you eat can also affect your metabolism. If you skip breakfast or eat all day and then gorge on evening and night, you get a high insulin response and a greater likelihood of metabolic dysfunction. The solution is to eat a healthy breakfast, lunch, dinner every day, and low-calorie healthy snacks between meals.

9. Vitamin D can affect the metabolic rate. Its role in bone health is better known, but research has shown that it is also important for weight loss and metabolic rate regulation. You can also ask your doctor to check your vitamin D levels.

10. A healthy metabolism and metabolism also provides health of mind, thoughts, physical health, controls mood, sexual mood and the ability to cope with stress.

Maltseva Oksana Aleksandrovna, dietitian of the LOTOS medical center

Info Field »10 Essential Facts About Metabolism and Weight Loss

If you’ve ever struggled with numbers on a scale, you’ve probably blamed your metabolism. But what is metabolism and how does it work?

According to the US National Library of Medicine, the term “metabolism” refers to all the processes in the body that use energy, but this word is most often used when we talk about weight.

When someone says “I have a fast metabolism” or “I have a slow metabolism” , they usually mean their ability to lose fat or maintain a normal weight.

Many people are unaware of how their gender, daily habits, and even health conditions can affect their metabolism. Here are 10 metabolic truths that could be the key to unlocking your healthy weight.

1. About metabolic rate at rest

Metabolism can refer to any chemical process in your body, but most people are interested in the amount of calories we burn while sitting. Online calculators can estimate your basal metabolic rate, but they don’t take into account your muscle-to-fat ratio.If you are interested in a more accurate figure, talk to your doctor about a calorimetric test, which measures the amount of carbon dioxide you breathe out to determine your basal metabolic rate (BMI).

2. Consuming more protein can speed up your metabolism

Protein is one of the nutrients that can actually increase the number of calories you burn. A study published in January 2012 in the Journal of the American Medical Association found that people who ate more calories than they needed tended to still have a higher metabolic rate index when they ate a high protein diet, compared to those who followed a low protein diet.

For best results, choose lean proteins such as chicken and fish.

3. Simple carbohydrates are metabolic disorders

Most people know to avoid donuts and soda when trying to lose weight, but other simple carbs like white bread and crackers can also slow weight loss. When you eat them, your insulin levels rise and your body stores sugar. Choose high quality carbs such as vegetables, fruits, legumes, and whole grains.

4. The more muscles, the higher the metabolism

The National Diabetes Institute explains that increasing muscle mass in your body leads to burning more calories, even at rest. A study published in July 2015 in the European Journal of Clinical Nutrition found that nine months of strength training can raise a person’s metabolic rate by about 5%.

5. Men tend to have a higher metabolism

This is because men tend to have more muscle mass and higher testosterone levels, both of which affect calorie burning.In a study published in March 2014 in the British Journal of Nutrition, men who were assigned a specific weight loss regimen lost twice as much weight as women who took the regimen during the first two months of the study.

6. Menopause can lower metabolic rate

As women go through menopause, their estrogen levels drop, which can lower their metabolic rate. It can also lead to the accumulation of belly fat. If your metabolism has decreased, you need to reduce your total calorie intake.

7. Many health conditions can affect metabolism

Sometimes, specific medical conditions can affect the rate at which your body uses energy. For example, people with hypothyroidism may have trouble losing weight because their bodies do not produce enough thyroid hormones.

8. Serving size and meal time can affect your metabolism

If you skip breakfast but eat a lot at lunchtime, you are probably sabotaging your metabolism.If you do not eat all day and then eat all night, you will have a higher response to insulin and a much greater chance of developing metabolic dysfunction. You need a healthy breakfast, lunch and dinner, and don’t forget about healthy, low-calorie snacks between meals.

90 100 9. Vitamin D may play an important role in the metabolic process

Vitamin D may play a role in metabolism and weight change. A study published in June 2013 in the European Journal of Clinical Nutrition found that vitamin D deficiency was associated with an increased risk of obesity.

10. Healthy metabolism contributes to a healthy mind

In addition to maintaining weight, a well-functioning metabolism has many other positive benefits. It affects hormones, which in turn affect stress, sleep, mood, sex drive, etc.

Myths and facts about metabolism.

How often have we heard the phrase: “Slow metabolism is to blame for the extra pounds!” Or this: “Drink more green tea, and your metabolism will accelerate.”Surely more than once. But it turns out that all this is nothing more than widespread myths about one of the most important processes in our body – metabolism. What is it? How does metabolism work? Is it slow or fast? In our article today – 5 myths about exchange and 5 facts that will help you understand the true state of affairs.

Myth No. 1: “metabolism accelerates as much as possible when we move”
Fact: more than half (about 60%) of metabolic processes in our body occurs at rest

Unfortunately, not a single scientific research today can determine when the metabolism is working to the maximum, and when it slows down, that is, it makes no sense to talk about the metabolic rate. Metabolic processes occur in every cell of our body, and their maximum number (60%) is started at rest. When you eat, to this 60% is added another 20% – to increase the temperature for processing food and their digestion. Least of all energy is spent by our body in a state of physical activity – about 10-20%. Are you surprised? It is quite understandable, because it always seemed that if you work out well, calories immediately “disappear”. In fact, you need to pay more attention to proper nutrition.

Myth No. 2: “there are foods that can significantly speed up metabolism”

Fact: no food product can do this to a large extent

Spices and herbs, ginger and cinnamon, chili and bay leaves, grapefruit and pineapple, green tea and coffee – which of the following will definitely speed up metabolism? Answer: everything, but to such an insignificant extent that it simply will not play a role. For a long time it was believed that spicy and spicy foods can actually trigger more metabolic processes in the body. But recent studies by scientists who have studied the effect of chili peppers on metabolism have shown that sufficient amounts of capsaicin – a substance that speeds up metabolism – can only be obtained by eating a kilogram of peppers a day. What do you think you will achieve faster – stomach ulcers or accelerated metabolic processes?

Myth No. 3: “With a rigid diet you can speed up your metabolism”

Fact: strict diets, on the contrary, will only slow down the exchange

There is one simple rule to follow if you want to succeed in losing weight: spend more calories than you consume.Or consume less than you spend. But here in no case should you go on rigid diets and cut your diet in half or even by a third. The maximum that you can afford is minus 20-25% of the daily calorie intake. If you immediately go on a rigid diet, the body will fall into a state of stress. Weight, of course, will be lost, but all metabolic processes inside the body will not accelerate, but on the contrary will slow down. And when the diet is over (because it is impossible to sit on any rigid diet forever), not only will the lost kilograms return, but they will also “get over”.

Myth No. 4: “the less you eat, the faster your metabolism”

Fact: on the contrary, skipping food will only slow down the metabolism

Why it is impossible to go on a rigid diet, we have already understood from the previous point. And then we decide to just skip breakfast, lunch or dinner. In fact, with this approach, metabolism can slow down significantly. Our body is very cunning: knowing that apart from 1-2 meals a day, it may not receive anything else, it will begin to store stocks without spending energy on digesting them.The result is excess weight. Therefore, it is better to eat more often and in small portions. There is also a psychological factor here: the more often we eat, the easier it is for us to wait for the next meal, and the less the risk that we will overeat.

Myth 5: “A slow metabolism means you can’t lose weight”
Fact: absolutely not!

If you have read the 4 above myths and the facts that debunk them, do not despair! Yes, scientists still cannot determine with accuracy how it is possible to speed up the metabolism in our body so much as to lose weight without doing anything.But in fact, with some effort, effective weight loss will be quite achievable.

• First of all, you need to pay attention to physical activity and building muscle mass: the more muscles in your body, the more actively the basic metabolism starts (the one that takes 60% of the processes – see fact No. 1).
• Second, eat well and limit your intake of unhealthy foods. The diet should be balanced and varied. Try to stick to your daily calorie intake and do not cut it by more than 20-25%.
• Third, try to rest actively, spend more time outdoors, walk more.
• Fourth, get enough sleep. Ideally, an adult should sleep at least 8 hours. Remember that full sleep means not getting up later, but going to bed earlier (it is very desirable to fall asleep before 12 o’clock).
• Fifth, drink plenty of water. Metabolism is a complex chemical process that takes place literally in every cell of our body, and the body needs water for their full implementation.

Now we know what metabolism is and what common misconceptions about it should not be believed. And forewarned means armed, and therefore we will definitely be able to control our weight, achieve effective weight loss, be healthy and always in shape!

Information taken from the IVETTA Internet resource

90,000 How metabolism changes with age. New research debunks old myths

August 14, 2021

Photo Credit, Getty Images

Everyone knows the conventional wisdom about metabolism: people after 20 years gain weight year after year because their metabolism slows down, especially in middle age . ..Women have a slower metabolism than men. This is why it is more difficult for them to control their weight. Menopause only exacerbates the situation, further slowing down the metabolism in women.

As it turned out, all this is not true.

According to a new and very large-scale analysis of the body’s energy use, the results of which are published in the journal Science, the slowdown of metabolism (metabolism) during life, generally speaking, is not directly related to age.

A study of 6400 people aged from eight days to 95 years in 29 countries shows that a person’s metabolism does not change throughout middle age.

It peaks at the age of one year, remains stable from 20 to 60 years, and then decreases inexorably.

These discoveries force us to take a fresh look at our ideas about the body. The results of the study are likely to change our understanding of human physiology, and may also have implications in medicine, for example, in determining the appropriate doses of drugs for children and the elderly.

The four phases of metabolism

Metabolism is a chemical process necessary to maintain the vital functions of the body.

And the larger the size of this organism – be it huge biceps or an excessive supply of belly fat – the more energy it needs.

Therefore, the researchers adjusted their measurements for body size in order to compare the metabolism of people of different sizes and builds.

A study published in the journal Science identified four metabolic phases in life:

• from birth to one year of age, when the metabolism changes from the mother’s level to the maximum throughout life – 50% higher than in adults
• slight deceleration by age 20, without any spikes during puberty, about 3% per year
• unchanged from 20 to 60 years old
• constant decline, with an annual decline of about 0. 7%, which 90 years of age reduces metabolism by 26% compared to the average age

As you would expect, on average for the entire population, this formula works, but there are individual differences.Some have metabolic rates 25% below average for their age, while others have a quarter higher metabolic rate than expected. But these cut-off values ​​do not change the overall picture, reflected in the graphs showing the trajectory of metabolic rate throughout life.

“This is a picture that we have never seen before, and it is full of surprises, – says one of the researchers, Professor John Speekman of the University of Aberdeen. middle age you are “blown away”, you can no longer blame the decline in metabolism. “

Malnutrition in childhood

It turned out to be interesting that the researchers failed to find.

There was no metabolic surge either during puberty or during pregnancy, and there was no slowdown during menopause.

High metabolism in the first years of life also underlines how important this moment is for development and why the consequences of childhood malnutrition can stay with you for life.

“When people talk about metabolism, they mean diet and exercise – but in reality they are talking about the work of your body, its cells,” Professor Herman Ponzer of Duke University told the BBC.“At one year old, they are incredibly busy, and when we see a decline with age, we see that cells stop working.”

One of the discoveries that surprised Ponzer the most was the metabolism of babies. the baby will have an exorbitantly high metabolic rate – after all, as biologists know, small animals burn calories faster than larger ones.

Photo author, Getty Images

However, it turned out that during the first month of life, babies have the same metabolic rate as their mothers.But soon after the baby is born, he says, something works, and the metabolic rate rises sharply.

Scientists also assumed that they would find a slowdown in metabolism in adults when they are in their 40s or, in women, with the onset of menopause. But, as Dr. Ponzer said, the study authors simply did not observe this.

Human metabolism was measured using so-called double-labeled water, made up of the heavier isotopes of hydrogen and oxygen atoms. Scientists measured the number of calories burned by monitoring the amount of carbon dioxide exhaled by the participants during their daily activities.

But this water is very expensive, so it took researchers from 29 countries a collaborative effort to collect data on 6400 participants in the experiment.

Dosage of drugs

Researchers have stated that a complete understanding of age-related metabolic shift can make a difference in medicine.

Professor Ponzer believes that this may help to identify the dependence of the spread of cancer on changes in metabolism and the need to adjust the dose of drugs at different stages.

Scientists are also discussing whether drugs that alter metabolism can slow down the development of diseases in old age.

Rosalyn Anderson and Timothy Rhodes from the University of Wisconsin stated that this study has already led to important new discoveries in the field of human metabolism, and that it cannot be considered an accident that senile diseases appear and develop just at the moment when the metabolic rate falls.

At about 60 years old, no matter how young people look, they change dramatically.”There is a myth of eternal youth,” says Anderson. “But biology objects. At about age 60, things start to change. There comes a point when things are not the same as they were before.”

Photo Credit, Getty Images

Obesity Epidemic

Professor Tom Sanders of King’s College London said: countries were gaining weight.These findings support the notion that the obesity epidemic is caused by excess food intake, not a decrease in human energy expenditure. ”

According to Dr. Samuel Klein, director of the Center for Human Nutrition at Washington University School of Medicine in St. Louis and the brain require 65% of the total metabolism at rest, although they only account for 5% of body weight.

He added that a slower metabolism after age 60 may mean that people begin to function less as they age.This may be one of the reasons why chronic diseases are more common in older people.

He added: “I do not think that it is possible to draw any new clinical conclusions for individuals.” When it comes to weight gain, he says, the problem remains the same: people consume more calories than they burn.

In general, Klein believes (by the way, he was not involved in the study) for public health and understanding of diet and nutrition, the results of the study are currently of limited value, since they provide a “bird’s eye view of energy metabolism.”

Metabolism, age and excess weight: is there really a link?

We are used to thinking that an increase in body weight with age is almost inevitable: after all, after early adolescence, the metabolism slows down every year.

But scientists have found that this is not the case at all.

What is metabolism?

Metabolism (or metabolism) is a complex of chemical reactions that convert calories from food into energy.It sounds simple enough, but there is a nuance: this complex is truly huge and diverse. On the map of human metabolism, you can examine in detail different metabolic pathways and their relationship with each other: how our body processes carbohydrates, amino acids, fats and other substances.

Basal metabolism is the amount of energy that the body expends to maintain life and basic functions (respiration, circulation, digestion). Our body burns most of all calories (from 60 to 80%) in this way – after all, the well-functioning work of all systems spends a lot of resources.Another 10% of calories are spent on digestion. Physical activity is responsible for 10-30% of the energy burned: of course, the percentage here depends on the frequency and intensity of physical activity.

The metabolic rate varies in humans. This indicator is influenced by many factors: gender, percentage of body fat in the body, muscle mass, genetic characteristics, age. At the same time, two people with the same set of characteristics may have different metabolic rates – and scientists still do not understand why.

What did we know about metabolism before?

At the everyday level, most people know about metabolism about the following: in women it is slower than in men, after 20-30 years, the metabolism slows down significantly (and we get fat), and menopause in women slows it down even more.

There was an evidence base behind these statements: so, at the end of the last century, physiologists believed that metabolism really slows down with age. Even a 2010 study says that after 20 years, basal metabolism slows down by 1–2% every decade.And popular medical resources like WebMD claim that after 40 years, metabolism slows down by as much as 5% every decade. This has always led to an unequivocal conclusion: to stay at a healthy weight, every year you need to consume fewer calories.

What has the latest research shown?

The study, published in August 2021 in the journal Science, has quite dramatically changed the way science understands age-related changes in metabolism. It was attended by over 6,600 people aged from 8 days to 95 years.Metabolic rates were measured using the double-labeled water method, which is more modern and accurate than calorimetry methods used in previous studies. The test participants drank water, in which some of the hydrogen and oxygen molecules were replaced by their heavy isotopes (these isotopes are not radioactive and safe for health – with the ethics of such studies, everything is in order!). The number of calories burned was then monitored by the volume of carbon dioxide exhaled.

Based on the results of measurements, the team of scientists found that there is really no significant difference between the basal metabolic rate of men and women – if we exclude differences in lifestyle and levels of physical activity from the equation. But the most important result of the study was the identification of four main age-related steps of metabolism. It turned out that no major changes in metabolic rate occur either after 20 or after 40 years: on the contrary, this interval is a period of stability.

The four main phases of metabolism

Up to 1 year

During this period of our life, we burn calories the fastest: about 50% faster than in adults.But we are not immediately nimble: at birth, our metabolism coincides with the metabolism of the mother. But literally a few days later, there is a “jump”: moreover, scientists still do not know what exactly is happening at this moment .

From 1 year to 20 years

But during this time we really lose most of the metabolic rate: every year it decreases by about 3%. However, this passes almost imperceptibly thanks to the very infant handicap of 50%.

From 20 to 60 years old

This is the most stable metabolic period – scientists have not found a decrease in the metabolic rate. At the same time, even in women over 40 years of age who have reached menopause, the metabolic rate does not decrease (contrary to popular belief) .

After 60 years

In old age, the metabolic rate begins to decrease by about 0.7% per year – by the age of 90 it slows down by 26%.Scientists attribute this to a deterioration in the functioning of internal organs and loss of muscle mass – but the exact mechanisms of age-related slowdown in metabolism are still not fully understood.

What does this mean for us?

New discoveries mainly mean that smaller portions of food every year after your twentieth birthday doesn’t have to be . The effect of more rapid weight gain over the years (if we are talking about the age of 60 years) is more likely associated with a gradual decrease in activity levels.Moreover, we tend to underestimate this decline – it seems that we live the same way as before, and are recovering faster. But studies quite unequivocally demonstrate that the basal metabolic rate at both 20 and 45 years old is at the same level. This means that more attention should be paid to lifestyle – and ways to make it less sedentary.

In addition, the findings of scientists can become a huge help for the future targeted therapy of oncological diseases: after all, the metabolic rate is inextricably linked with how medications act on our body.The required dosages for children and the elderly can differ significantly – the more we learn about the differences in the metabolic process, the better and more accurate medical care will become.

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All because of the weather: is there really a meteorological dependence?

All because of the weather: is there really a meteorological dependence?

90,000 What is and how metabolism works – truth and myths?

What is and how metabolism works – truth and myths?

The spread of misinterpretations regarding the concept of metabolism and far-fetched weight loss rules mislead many people. We expose the myths about metabolism and explain the essence of this process.

Proper nutrition is the basis of health, longevity and a beautiful figure. When a person wants to lose weight, he tries in all possible ways to burn more calories, begins to study numerous articles about losing weight and tries to understand concepts such as metabolism and metabolism. In doing so, it is very important to separate really useful information from myths.

Metabolism and Existing Facts

Today, new myths and unconfirmed facts about losing weight, burning calories, and leading a healthy lifestyle appear almost every day.Understanding your body and studying proven information will allow you to make smart decisions to achieve the desired physical shape. It is necessary to be able to separate truth from fiction and weed out mythical facts.

Metabolism is a metabolic process, the normal functioning of which is important for health and helps to lose extra pounds. Metabolism contributes to the normalization of the natural balance. In this case, the beneficial components are absorbed by the body.

Attention! Disruption of this function leads to an increase in body weight and causes significant discomfort.

Concepts from the realm of fantasy

Metabolism is the basis of the life of any organism, therefore it is important to understand this process. Some of the facts about metabolism that exist today are unreliable. Some of them are:

• Metabolism is simply the conversion of calories from the body into energy stores.In fact, this is a broader concept, including the separation of incoming organic compounds and the synthesis of substances needed by the body.
• The metabolic rate is not adjusted. This statement is from the mythical realm, since the speed of this process depends on the number of calories that are needed to maintain a stable shape. To reduce body weight, it is necessary to increase the load on the body and consume as many calories per day as it consumes.
• As we age, metabolism slows down, physical activity decreases, and the body requires more rest. This is true. If you do not reduce the number of calories, then their excess will begin to accumulate day after day in the form of extra pounds.
• Eating cold food will burn more calories as the extra calories will be used to warm it up. Laboratory studies have refuted the credibility of this claim.
• Reducing calories leads to a decrease in metabolic reactions. Their significant slowdown with constant physical exertion and the body being in long rest will not be noticeable.
• Refusal to eat after 18:00 leads to weight loss, since the metabolic rate during this period is reduced. In this case, the rule comes into force: how much you have consumed is how much you have spent. Failure to eat after 6pm means cutting down on your daily calorie intake.

Attention! If a person begins to refuse food in the evening, but overeats before the appointed time, then the calorie rate per day will increase. The timing of food intake will be unevenly distributed, so the risk of oversaturation and disruption of the diet will increase.

These are just some of the myths about metabolism. Do not fall for fictional facts, learn to draw out the grain of truth that will help you achieve the result!

Disclaimer

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Prowellness is provided for informational purposes only and is not a personal program, direct recommendation for action or medical advice.Do not use these materials for diagnosis, treatment, or any medical manipulation.