It's not unusual to hear people blame their weight gain on a slow metabolism. They've cut down on calories and they're more active, but they're not losing weight. Do you know people who complain about having a slow metabolism and how they barely eat anything yet still gain weight? Or have you met. Your body's metabolism is often touted as the hidden secret of weight-loss success—a fast one helps you lose weight, and a slower one can work against you.
Weight Slow Loss and Metabolism
Contrary to popular belief, a slow metabolism rarely causes excess weight gain. While it would be easy to blame your weight on a slow metabolism, the most likely culprit behind those extra pounds is the amount of calories you consume versus the amount of calories you expend in physical activity. When you eat more calories than you expend, your body stores that away as fat. Your metabolism is a natural process, and your body balances your metabolism to meet your individual energy needs.
This is made clear when folks jump into a starvation diet. When you don't eat, your body slows down the metabolizing processes to conserve calories and energy to survive. You don't have much control over your metabolism, but you can control the number of calories you burn during exercise. The more activity you perform, the more calories you burn. You may think a thin person has a faster metabolism, but they're usually just more active.
Having a slow metabolism is rare, and it usually doesn't cause obesity. Medical conditions such as hypothyroidism and Cushing's syndrome may slow metabolism and lead to weight gain.
Reduced levels of T3 can make your mitochondria more efficient, so they waste less energy and basically do more with less.
This means that it takes fewer calories to do every single thing throughout the day, from brushing your teeth to making tea to cooking dinner. Hormonal changes during weight loss slow down your metabolic rate even more than can be explained by the loss of fat tissue, and make your muscles more efficient so that they burn less calories doing everything from your actual workouts to carrying your laundry across the room. Paleo Keto Paleo Beginner?
A Quick Refresher First, a quick review. Resting metabolic rate RMR: Non-exercise activity thermogenesis NEAT: Thermic effect of food TEF: So how does weight loss affect these things?
Weight Loss Reduces Body Mass This one seems pretty obvious — no kidding, weight loss reduces your body mass. But if body mass were the only factor affecting your metabolism, you could do an experiment like this: Go for a walk pre-weight loss. It's claimed that certain foods and drinks can boost your metabolism, including green tea, black coffee, spices and energy drinks.
The evidence behind these claims is weak. While you don't have much control over the speed of your metabolism, you can control how many calories you burn through your level of physical activity. Some people who are said to have a fast metabolism are probably just more active — and maybe more fidgety — than others.
Aerobic exercise is the most effective way to burn calories. You should aim to do at least minutes of aerobic activity, such as walking, cycling and swimming, a week. You can achieve this target by doing 30 minutes, 5 days a week and breaking down your activity sessions in chunks of 10 minutes. To lose weight, you're likely to need to do more than minutes a week and make changes to your diet. Examples of muscle-strengthening activities include lifting weights and high-intensity bouts of exercise.
Heavy gardening may also do the job. Try to make activity part of your daily routine. That could include walking or cycling all or part of your journey to work. You could also take the stairs instead of the lift. Get ideas on fitting more activity into your day. Some diseases and conditions can slow a person's metabolism, such as Cushing's syndrome and hypothyroidism an underactive thyroid.
If you feel you may have a problem that's not responding to lifestyle changes, speak to a doctor. Skip to main content. Main navigation You and your weight Weight facts Height and weight chart Hidden causes of weight gain 9 medical reasons for putting on weight How can I speed up my metabolism? How your GP can help you lose weight How to lose weight in a wheelchair Managing weight with a learning disability Overweight children The National Child Measurement Programme Overweight children aged 2 to 5 What can I do if my child is overweight?
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Slow Metabolism Can Lead To Weight Gain. Here's What You Can Do About It.
You probably don't have a slow metabolism. What I learned about weight loss from spending a day inside a metabolic chamber. One of. 5 days ago Discussing metabolism has become more mainstream over the years, especially in the health and wellness world, which is why it's important to. If you're having a problem losing weight you may want to use the excuse that you have a slow metabolism. While some may scoff at that excuse, science says.