Some people with excessive weight feel like they have hit a plateau in their weight loss journey. They have tried a couple of weight management strategies but cannot lose more weight. Could something be missing in their weight management program? What is the role of metabolism in their weight loss journey?
The secret lies in knowing how the body works. Although it is easier to focus on external factors such as food, paying attention to the body’s metabolism and how it affects weight loss can help one choose the right weight loss plan. This article will discuss the role of metabolism in weight loss to help people looking to lose weight make informed decisions.
Relationship Between Weight and Metabolism
The basal metabolic rate of a person determines the energy required to sustain basic body functions at rest. The body requires about 60% to 70% of calories to maintain regular functions when a person is not working. Therefore, when people start a weight loss journey and aggressively cut calories, they lose weight fast. However, the progress stops after some time. After this point, reducing calorie intake does not shed more pounds.
Before questioning the reason behind this weight-loss plateau phase, one should understand bmr meaning first. This knowledge will make it easier to understand how the body regulates metabolic rate based on what is needed. Understanding the required calories daily can help a person with excessive weight make better diet-related decisions.
For instance, one can reduce the calories they take every day and increase activities to boost metabolism. This way, they will lose weight whenever they burn off more calories at work or during workouts and reduce the calories they consume.
Although this is the basic relationship between metabolism and weight loss, many factors, such as genetics and hormones, affect metabolism and, consequently, the process of weight loss. Endocrine disorders, such as diabetes, could slow down metabolism. Therefore, people with excessive weight should adopt a holistic view when initiating weight loss plans.
How Different Factors Affect Metabolism
One of the critical factors that determines how fast a person’s body burns calories is genetics. As fascinating as this might sound, one can actually blame their parents for their high or low metabolic rate to some extent.
An individual whose parents have a high basal metabolism will likely have a high rate. However, the genes do not fully control metabolism; age is another factor in this biological puzzle. Metabolism gradually slows down with age, which explains why most people gain weight as they age.
Everyday activities can also determine the metabolic rate. Engaging in physical activities means that a person will burn more calories within a shorter time than a person who is idle or doing simple tasks. So, people who do manual or repetitive tasks may not necessarily need to hit the gym daily to lose weight.
Other factors that affect metabolism include medication, stress, sleep, and diet. This means that a reliable weight loss plan should consist of guidelines on managing all these factors. Therefore, many one-size-fits-all weight-loss plans seldom work.
The good news is that lifestyle changes can have a significant impact even when age, genetics, occupation, and other factors are against weight loss. The genetic factors and age might not change, but positive changes, such as increasing daily activities and eating healthy meals, could help achieve weight loss goals.
Effects of Slow Metabolism on Weight Management
As explained earlier, understanding how the body works can help apply the most effective weight-loss strategy. What if metabolism slows down during the weight loss journey? The human body adapts to changes quite fast. When a person reduces the amount of food they eat, the calories required to maintain basic functions might be reduced.
A drop in daily metabolism means that any weight-loss plan will not deliver instant results. It will take longer than expected to achieve the desired weight. An effective way to overcome this challenge is to take short breaks from the strict diet after the first two weeks. This is because the body takes time to adjust to changes in diet and reduce metabolism.
Intermittent fasting and replacing junk with healthy meals can help accelerate weight loss. Remember that people react to lifestyle and diet changes differently. What works for one individual might be ineffective for another under similar circumstances. So, it is advisable to involve nutritionists and health professionals during a weight loss journey.
Accelerating Metabolism for Increased Weight Loss
Eating less might seem an effective way to shed weight. But the body might reduce the resting metabolism and slow the rate of shedding weight. So, the best way to increase sales is to be mindful of what one eats since eating less does not always achieve lasting results since the body adjusts accordingly.
For instance, it is advisable to eat healthy meals and snacks every few hours to keep metabolism high throughout the day. Eating less frequently reduces the chances of the body reducing resting metabolism.
Building muscles and reducing fat in the body is another effective way to speed up metabolism. Muscles require more energy to maintain even when one is resting than fat. So, building muscles is a natural method of speeding up metabolism.
Tips to Promote Weight Loss Naturally
Physical activities can boost the metabolic rate. Instead of spending spare time relaxing with friends, consider walking, jogging, running or aerobic workouts. Physical activities lead to a steady rise in metabolism, which burns more calories.
Remember that dehydration can slow metabolism and cause more complications, especially when working out or doing strenuous work. Protein requires more energy to digest than other fats or carbohydrates. So, replacing carbohydrates with healthy proteins such as beans and white meat could support weight loss measures.
The tips in this guide can help people seeking to lose weight improve their experience and enjoy lasting results. However, each person is different, so one should understand the internal factors that affect one’s weight loss journey and adopt appropriate lifestyle changes. Working with a fitness expert and a nutritionist ensures timely and practical advice to achieve lasting results.
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