According to the National Institutes of Health, metabolism is all chemical processes that occur inside the body, generating energy for essential functions. However, the word is most typically used in conversations about weight. If someone mentions having a fast or slow metabolism, they are usually referring to their capacity to lose or maintain a healthy weight. Many are unaware that their metabolic rate can be influenced by their daily routine, biological sex, and health condition. However, it is possible to modify the rate at which calories are burned throughout the day, though few people know how to do this. Understanding these seven facts about metabolism could be the key to achieving a healthy weight. Your Basal Metabolic Rate (Bmr) Is Really What It's About Metabolism can refer to any of the various chemical processes within the body; however, most people are most interested in the BMR, which is the amount of energy your body uses daily to stay alive. Using an online calculator can help you estimate your Basal Metabolic Rate (BMR), however, it does not take into account your muscle-to-fat ratio. If you'd like a more precise BMR calculation, Dr. Cederquist recommends consulting an obesity specialist for a calorimeter test. This test measures the amount of carbon dioxide you breathe out and takes into account your muscle-to-fat ratio, which online calculators do not. More Muscle Equals Higher Metabolism Having more muscle in your body can lead to higher calorie burning, even when you're not being active, according to the NIDDK. Your body uses up six calories a day per pound of muscle, compared to two calories for a pound of fat, according to Tim Church, MD, Ph.D., professor of preventive medicine. Strength training is the most efficient way to build muscle. A study from 2015 showed that strength training three times a week for nine months increased resting metabolic rate by 5%. If you have not exercised in a while, hiring a personal trainer will help you learn safe and effective exercise strategies that fit your specific body and needs. Boost Your Metabolism by Eating More Protein In case you were not aware, the digestion of food actually burns calories. Research has proven that protein has the highest calorie-burning capacity out of the three macronutrients - fat, carbohydrates, and protein. Furthermore, it is believed that an increase in protein intake can cause a temporary spike of up to 30% in metabolism. Eating a diet rich in protein is beneficial for promoting lean muscle mass, which in turn increases your basal metabolic rate. Good sources of protein include lean meats such as chicken and fish, dairy, whole grains, beans, lentils, and nuts. To maximize the effects, spread out your protein intake throughout the day. Men Tend to Have Higher Metabolism According to Dr. Cederquist, men tend to have higher levels of testosterone and total body mass, which influences calorie burning. Research has shown that men can lose more weight than women in the first few months of a weight loss program. This could be a distressing statistic for a woman trying to lose weight with her male partner. But, don't let it discourage you,
as each body has its own unique ways of working. If you are seeing a slower loss of weight than your partner, that is not a sign that you are doing anything wrong. Menopause Can Lead to a Decrease in Metabolism Rate When women experience menopause, the decrease in estrogen levels reduces their metabolic rate and the body's ability to burn calories. This is supported by research finding that belly fat accumulation further impacts metabolism. Additionally, research has also suggested that sarcopenia, which is the age-related decrease in muscle mass, can worsen this effect. According to a July 2018 review conducted by The Journal of The North American Menopause Society, combining exercise with dieting is more effective than doing either on its own. When dieting, researchers urge prioritizing frequent, small, high-fiber meals as well as maintaining daily protein intake greater than 0.36 grams per pound of ideal body weight, as reported in a March 2015 study published in Menopause Review. Many Health Conditions Can Influence Metabolism Certain medical conditions and treatments may alter how quickly your body burns energy. For example, Harvard Medical School outlines how insulin resistance, an unhealthy thyroid (untreated hypothyroidism), and certain medications can modify metabolism and result in weight gain. The University of Rochester Medical Center additionally states that certain antidepressants, epilepsy medications, steroids, and blood pressure medications are linked to weight gain. If you are worried that you might be experiencing issues with your weight loss, you should speak with your doctor about your concerns. You can also reach out to an obesity medicine specialist. Vitamin D May Affect Metabolism Vitamin D is known for its positive effects on bone health and well-being; however, research also suggests a possible link between vitamin D and metabolism and weight change. For example, one past study found that women with vitamin D deficiency who increased their levels to the recommended amount lost more weight than those who did not. The National Institutes of Health states that signs of a vitamin D deficiency could be bone pain and muscle weakness. It is important to note that taking vitamin D supplements does not guarantee the desired result, as the study showed that absorption of the vitamin varied among women with vitamin D deficiency. Your doctor can tell you about your vitamin D levels. The NIH states that a simple blood test is all you need to know to determine your level of vitamin D.