You may be wondering if it’s possible to boost your metabolism and potentially aid in weight loss. Understanding how the basal metabolic rate functions can help clarify any confusion. This term refers to the energy used by cells when the body is at rest, such as maintaining respiratory function and circulating blood.
Surprisingly, this accounts for approximately 50-70% of our daily calorie burn. Some may believe that a higher metabolism allows for more food consumption while being less active without gaining weight around the waistline. However, this relationship is not as simple as it may seem.
So, let’s explore the science behind metabolism and determine if resetting is truly achievable.
Factors Affecting Your Metabolism
To regulate your body’s metabolic rate, a change in cell count can have an impact. This means increasing lean mass or muscle. By increasing the number of metabolically active muscle cells, you will burn through higher levels of energy even at rest.
Here’s where it gets interesting: Two people who weigh the same but have different amounts of fat and muscle tissue will have varying calorie consumption. A person with more metabolically active cells, such as those found in muscle tissue, will burn calories faster than someone with a higher percentage of less active fat cells. If you stick to a healthy lifestyle and follow a calorie-deficit diet, shedding fat and building muscle can have a huge effect on boosting metabolism.
Lack of sleep can also lead to hormonal imbalances that can slow down your metabolic processes. It’s also important to stay hydrated throughout the day by drinking water frequently. Dehydration can cause a sluggish metabolism.
Lastly, don’t skip meals. Consistently fueling your body helps maintain an active metabolism rather than conserving energy when you’re hungry. This is the body’s natural response to long periods between meals.
The Effects of Age on Metabolism
Regardless of age or past lifestyle habits, you can work towards improving your metabolism. You may have noticed that as you age, losing weight becomes more difficult. This is because our metabolism slows down by about 1-2% per decade after we turn twenty years old.
For individuals over the age of sixty-three, maintaining an active lifestyle is especially important for a healthy metabolism. Research shows that physical activity and changes in how our body uses energy play a significant role in our overall energy expenditure, regardless of age. While it’s not possible to completely reverse the effects of aging on metabolism, a healthy lifestyle and a balanced diet can lead to noticeable improvements in overall health and metabolic function.
Resetting Your Metabolic Rate Naturally
Begin with a gradual and consistent approach to weight loss. The goal is not to make drastic changes to your diet but rather to slowly reduce and maintain your weight.
Start by losing 10% of your current body mass, then maintain that progress for six months before continuing. This allows your body to adjust its “set point” or natural weight level. In addition, building muscle can have a positive impact on your basal metabolic rate (BMR).
Having a larger body with more muscle burns more calories, even when at rest, compared to a body with more fat. Don’t forget to consider non-exercise activity thermogenesis. Everyday activities like grocery shopping also fall into this category.
Additionally, the process of digesting food, known as diet-induced thermogenesis (DIT), can also contribute to energy expenditure. Lastly, it’s crucial to ensure you’re getting enough sleep when trying to achieve healthy weight control goals. Adequate sleep is essential for overall health and weight management.
The Role of Diet and Nutrition in Boosting Metabolism
To help reset your metabolism, consider making changes to your diet. Focus on consuming foods high in protein, such as lean meat or legumes. This is due to the thermic effect of food, which causes an increase in metabolic rate after eating.
Studies have shown that protein can increase this rate by 15% to 30%. By consuming more protein, you not only feel full and maintain muscle mass but also burn calories more efficiently. Minerals, such as iron, also play a significant role.
They help transport oxygen to muscles, which is necessary for effectively burning fat cells. Zinc promotes thyroid health, which regulates metabolism, while selenium is crucial for the proper functioning of antioxidants that protect metabolic pathways from damage caused by oxidative stress. It’s clear that a well-planned and nutritious diet can help activate seemingly dormant metabolisms and turn them into efficient powerhouses.
How Metabolic Weight Loss Programs Can Help
Resetting your metabolism is not just a myth. There are lifestyle changes that can increase your body’s metabolic rate, although only slightly. This increase may result in a higher calorie burn and potential weight loss.
Our metabolic weight loss experts in Louisville suggest that the human body has a specific “set point.” This can be thought of as an ideal weight that the body strives to maintain, regardless of any changes in weight gain or loss. This theory proposes that our bodies have built-in mechanisms to manage weight, but it’s still a topic of scientific debate.
A practical approach to changing one’s set point involves making gradual changes. Losing approximately 10% of your total weight and then maintaining that new level for about six months before attempting to lose more weight may help reset this assumed baseline.
So, resetting your metabolism isn’t a far-fetched idea. At Weight Loss Centers of Louisville, we promote lifestyle changes that improve metabolic efficiency. Consuming protein-rich foods aids in digestion and promotes calorie burning. It’s also important to get enough quality sleep for hormonal balance, as it also affects metabolism regulation.