“I can’t ever seem to lose weight. I think my metabolism is low.”
We have heard and even said this statement ourselves multiple times. We often believe that the tendency to gain or lose weight easily depends on the body’s metabolism. But is that really true?
Before we understand whether it affects our weight, let’s first understand what exactly is metabolism.
What is Metabolism?
Metabolism refers to all the processes in your body that maintain the normal functioning of the body i.e processes that break down food into nutrients (catabolism) and using those nutrients to build and repair tissues (anabolism). The amount of energy your body uses to perform the basic functions of life, while you’re still at visible rest is called Basal Metabolic Rate (BMR).
Is There a Connection Between Metabolism and Weight Loss?
Um…it’s a little complicated. Before we answer this question, it’s important to understand a few things about metabolism.
Metabolism is affected by the following factors:
- Body size – more tissue, hence more metabolism
- Amount of lean muscle – muscle burns more calories
- Amount of body fat – Fat (adipose) cells burn the least calories
- Fasting or crash dieting – eating fewer calories encourages the body to slow down metabolism
- Age and growth: Infants, children and teens burn more energy. Senior adults who have a loss of muscle mass have a slower metabolism
- Genetic predisposition
- Hormonal and nervous system: BMR is controlled by the feedback mechanisms of the nervous and the endocrine system
- Physical activity: Active muscles need more energy to burn. Exercise also helps to build muscle mass, which in turn increases BMR
According to experts, people with a high metabolism burn more calories and can have more food than others without gaining weight. Likewise, people with slow metabolism burn fewer calories and easily put on weight even with less food intake.
Weight gain happens when you have a calorie excess than the amount you can burn. So this depends on the number of calories you consume, your BMR, and your active calorie expenditure. With the right diet and lifestyle, one can change one’s metabolic rate to achieve the desired body weight.
Thus, for the regular person weight loss can be done by focusing on all three aspects. Those who suffer from abnormal, genetic or nervous conditions a more detailed analysis of the condition would be needed to help improve BMR.
So then, “How do I Lose Weight Fast?”
It is important to avoid calorie excess and instead, create a calorie deficit diet. This can be done by reducing calorie intake and increasing calorie expenditure through exercise.
Apart from that, it’s important to build muscle mass and burn fat. Why? Because muscle burns more calories than fat. Building lean muscle by just diet and exercise is not easy. It is important to supplement the body with enough proteins so that it can facilitate the same. You can opt for clean protein supplements to help you in your goal like OZiva Protein & Herbs (available for men and women) or even opt for fortified vegan protein powders like OZiva Superfood Plant Protein. They will help in building muscle and aid you in your weight loss journey. This will also increase your overall BMR.
You also need to increase your active calorie expenditure by exercising regularly.
And thus, in a systematic way, you will be able to lose weight. If you’re someone who is suffering from medical conditions that are affecting BMR, it’s best to consult a physician and address the root cause while working on the other two factors to reach your goals. Just remember, the scale alone doesn’t define you. Do what’s best for you and your health in the long term.