Boosting your metabolism is the main key for fat loss results
If you know someone who is trying to lose weight and get in shape, you’ve probably heard words like “I only eat one meal a day to lose weight” or “I’m afraid I’ll gain weight if I eat,” but unfortunately, this misconception is why so many people find themselves in the “battle of the bulge.”
People around the world still believe that eating breakfast, or even three meals a day, will cause them to gain weight. In reality, as long as they eat the right kinds of foods and exercise, three normal meals or six small meals a day works better with their metabolism than eating the wrong amounts or not eating often enough.
With more than half of Americans over the age of 20 now considered overweight, there is a greater need than ever to understand how metabolism works in weight loss. Why risk having a heart attack, stroke, cancer or diabetes when all you need to do is make a few small changes to live a healthy life? First of all, a person’s metabolic rate is determined by the number and size of breathing cells that compromise the body’s tissues, as well as the intensity of the metabolism of those cells. These two factors combined form the physiological basis for the amount of energy (calories) used by an organism.
Remember, energy cannot be created or destroyed, only changed. As we know, potential energy comes from the food we eat. In terms of weight loss, balanced energy is made up of three components, namely caloric intake, stored calories and expended calories. If the amount of calories taken in is greater than the amount of calories burned, the energy is destroyed or, in other words, stored as body fat.
It is important to remember that you can follow a diet that is considered low-fat and still gain weight. This is because most dietary fat is stored while the body burns carbohydrates and protein for energy. The problem is that when a person gains weight, the increased level of fat becomes stored energy until the caloric balance is negative. For this to happen, the amount of calories burned must exceed the number of calories consumed, regardless of macronutrient content.
Metabolism is the rate at which the body uses energy to perform basic functions essential to sustain life. This metabolism is made up of three parts, namely physical activity (20%), the thermic effect of food, also called TEF (10%), and the resting metabolic rate or REM (70%). Physical activity is the amount of energy your body burns during normal daily activities, such as housework, leisure, work, exercise, etc.
It is obvious that a physically active person will burn more energy than a sedentary person. The TEF takes into account the energy used to digest and absorb nutrients, which varies depending on the composition of the meal. When a person eats too much, the TEF increases because they have to digest more food. This is where metabolism gets very interesting and causes a lot of confusion. The amount of calories expended (burned) is equal to the amount of calories expended, so balance is achieved and body weight is stable. One pound is equal to 3,500 calories.
So let’s say a person consumes 3,500 calories more than normal. This person will not gain a pound because the DTE is taken into account, but if they cut out 3,500 calories in an attempt to lose weight, the DTE decreases since there are fewer nutrients to process. The result is that energy expenditure would decrease, which means the individual would lose less than a pound of weight. In other words, by cutting out too much food, the EFT cannot function as it was designed to do. Keep in mind that you can’t just eat junk food. After all, the calories you eat have to be healthy foods, but what this means is that when you don’t eat, you are actually working against your body to fight weight gain, not the other way around.
Finally, RMR refers to the number of calories the body needs to perform its essential functions and chemical reactions when it is at rest. This aspect of metabolism represents the greatest number of calories burned each day. What happens is that if lean weight needs to be lost due to increased protein metabolism, then RMR decreases. Typically, this happens when a person is on a very strict diet. In this situation, the body is forced into a negative nitrogen balance, which means that more protein is lost than is replaced due to less protein/energy intake. When this imbalance occurs, there is a progressive loss of lean weight, which lowers the RMR.
What often happens is that dieters limit the loss of lean weight through intense exercise, which causes the muscles to develop a need to maintain more protein. When this happens, the body is forced to use more energy from stored fat. If you want to make your metabolism work for you, you can take a few simple steps:
* By adding a few extra pounds of lean muscle, the metabolic rate can be increased by up to 200% each day * Remember that lean weight can burn up to 20 times more calories than fat weight * Regular exercise is one of the best ways to boost metabolism * By eating smaller meals more often, you can boost your metabolic rate.
While you should eat healthy foods, studies prove that what matters most is the amount of fat in a person’s body weight. Remember, excess fat is the cause of major health problems. So it’s important to maintain a healthy weight, but even more crucial to watch the fat-to-muscle ratio.
For example, a 5’5″ woman may weigh only 125 pounds but have a body fat ratio of 27%, which is not good. This person has worked hard to diet, while still doing aerobics. However, much of what she lost was not fat, but muscle. While this weight would be considered ideal for her size, her fat-to-muscle ratio is too high.
A great way to optimize your fat-to-muscle ratio is to do strength training in addition to nutrition and cardio.
Remember, you are in control and you have to make the decision to do something good for yourself. Therefore, it’s time to take control and fight to live a healthy, lean life.
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