Weight Loss and Your Metabolism

Many clients inquire about boosting metabolism to reach their desired weight. If you fall into this category, this article is tailored for you. A significant number of both older adults and young adults are affected by overweight and obesity, which can elevate the chances of developing various health issues such as type 2 diabetes, heart disease, osteoarthritis and certain cancers. While adhering to a balanced diet and staying physically active remains crucial advice for achieving a healthy weight, the approach extends beyond the simplistic notion of consuming fewer calories and exercising more.

Losing weight can be extremely difficult due to several factors:

● There is an abundance of food available 24/7

● Eating serves not only as sustenance but also as gratification, social activity, and as a reward

● Modern conveniences have led to a more sedentary lifestyle, reducing the need for physical activity

● Making a conscious effort to cut down on calories is a significant challenge, as it requires a major shift in habits

● Popular diets may show short-term results but are unsustainable in the long run

● Maintaining weight loss after shedding pounds is particularly challenging, especially for post-menopausal women

What is metabolism and how can I lose weight?

Weight is influenced by various factors, some of which are within your control while others are not. Factors such as genetics, family history, and hormones can affect your weight, but these are difficult to alter significantly. Conversely, your dietary choices, medications, stress levels, sleep patterns, and physical activity also play a role in determining your weight, and these factors are somewhat manageable (though not entirely).

Here’s where metabolism fits with weight. There are many tasks that your body performs at rest: breathing, pumping blood, adjusting hormone levels, maintaining your body temperature, and repairing cells. The amount of energy (calories) your body uses to perform these essential functions is called your “basal metabolic rate.” Overall, your basal metabolic rate (BMR), or metabolism, accounts for about two-thirds of the calories your body burns each and every day.

Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

What determines your metabolism?

Your metabolism is influenced mostly by your body size, composition, and age. This means that people who are bigger and/or have heavier bones and more muscle mass burn more calories at rest. Because men tend to be bigger and have more muscle, they naturally tend to have a higher metabolic rate than women. This also relates to younger people too. As we age, bone and muscle mass naturally tend to decrease (and fat mass naturally tends to increase). It is necessary to take steps to maintain bone and muscle mass as metabolism decreases and results in weight gain. Strength-training can help to maintain bone and muscle mass which will assist in raising metabolic rate and burn more calories than with no strength-training.

Certain medical conditions can also affect your metabolism. For example the hormonal conditions of Cushing’s syndrome, polycystic ovarian syndrome (PCOS), menopasue (hormonal shifts) and hypothyroidism (underactive thyroid) can slow your metabolism down. These conditions often come with a range of other symptoms beyond just weight gain. If you suspect that you have an underlying medical condition, don’t hesitate to speak with your doctor or healthcare professional about tests to confirm these diagnoses.

A sluggish metabolism may be a contributing factor to your weight, but it is not the sole determinant. Your body's processing of food and beverages, as well as your level of physical activity also influence your weight. The calorie-burning process of digesting food accounts for approximately 10 percent of the calories in carbohydrates and protein. Additionally, the calories burned daily are partly dependent on your level of physical activity.

Although some individuals may find it easier to gain or lose weight than others, overall, the balance of your "energy equation" plays a crucial role in your weight management. Essentially, the difference between the calories you consume and the calories you burn determines whether you gain or lose weight. However, that is putting it simply. Managing how your macronutrients are consumed is very important. One cannot consume a calorie restricted diet of just protein, just carbohydrate, or just fat. The energy providing nutrients must be balanced properly in the right ratio. Here's where a professional can help.

Get Professional Support for Your Weight Loss

Losing weight can be a challenging task. Your metabolism is influenced by a variety of factors, some of which are beyond your control (such as sex, body composition, genetic build, age, medical conditions, and important medications). Others factors can be managed such as dietary choices the timing of your meals, composition of your meals, and your fitness regime including changing up your routine.

Additionally, the key principles of weight loss involve incorporating healthier, nutrient-rich foods into your diet more frequently and increasing your level of physical activity. There are numerous strategies available to help you achieve these goals. Your approach to dieting, goal-setting, self-reward, and persistence can all be tailored to suit your individual preferences, allowing you to experiment and determine what works best for you.

Stonewell Nutrition can help to address your metabolism and weight concerns. Registered Dietitian, Barbara MacFarland is available in-office or virtually and can address your metabolic needs to manage weight.

Barbara can be reached at 215-272-8004 or barbara@stonewellnutrition.com. If you are interested in learning more about the Nutrition Bootcamp for Weight Loss, please mention this during your inquiry.