5 Things About Your Metabolism & Weight Loss
During weight loss we often refer to our metabolism and how it is working against us. If we’re down in weight, our metabolism has “sped up” and if we’re not losing, well then we say it’s “slow.” Really, our metabolism refers to all the processes in which our body burns energy, according to the National Library of Medicine1.
But you have the ability to control how your metabolism is working for you. However, your daily habits, gender, and health conditions all affect how your metabolism works.
So, here are some facts you need to know about your metabolism. Use them to your benefit when it comes to weight loss and see if this information actually helps you get the weight off faster.
Know Your Resting Metabolic Rate (or RMR)
While metabolism refers to all the energy your body uses, the resting metabolic rate refers to the amount of calories you’re burning while doing absolutely nothing. This is an important figure to know while achieving weight loss. The good news though is that there are several ways to increase your RMR2 right now. A few of those ways are:
Getting more sleep. Not getting enough may seriously slow down metabolism.
Drinking coffee. Coffee can make your heart beat faster and work harder, which boosts metabolism for several hours.
Lifting weights. Building muscle requires a constant use of energy, as your muscles work to repair and build themselves even when you're sleeping.
To know exactly what your resting metabolic rate is, visit your doctor and have a calorimeter test done. While there are many calculators online to determine what your RMR is, they do not consider what your muscle to fat ratio is, which means they'll likely be inaccurate. The best way to get an accurate reading to help you lose weight is talking to your doctor.
Eating More Protein to Boost Your Metabolism
It seems to be the trend to say that weight loss requires eating more protein. But do you know why that is? Protein is the one nutrient that may actually help increase the amount of calories you burn. In 2012 the journal of the American Medical Association3 found that people who ate more calories than they needed tended to have higher RMRs when following a high protein diet as compared to those who followed a low-protein diet. To have this work in your favorite, choose lean and clean protein -- and we'd be remiss not to suggest our high protein 310 Shake to help you get in the extra protein your metabolism needs!
Build Muscle, Burn More Calories
The higher your muscle mass, the more calories you will burn -- even during rest. And you've probably heard this before, right? The European Journal of Clinical Nutrition backed up the statement, too finding that in nine months, strength training raised the resting metabolic rate4 in people by about 5 percent!
Your Health Changes Your Metabolism
Your overall health impacts how your metabolism operates and your RMR. For example, someone who deals with hypothyroidism may struggle to lose weight because their bodies do not make enough thyroid hormone. On the other hand, someone who has Graves' disease may make too much thyroid hormone and cause dangerous levels of weight loss. So if you're concerned about your health and your weight loss, it's certainly worth talking to your doctor about so that you can have any problems addressed.
Vitamin D May Help
We talk a lot about Vitamin D, especially when it comes to bone health. But it may be associated with your metabolism and weight change as well. In another study conducted by the European Journal of Clinical Nutrition5, they found that a vitamin D deficiency was associated with an increased risk of becoming obese.
What Should You Do About Your Metabolism Now?
The truth of the matter is that a large majority of people look in the mirror or go to button their favorite pants and decide it’s time to lose weight. But you need to know there could be several factors you’re working with here. And if the goal is to lose weight, wouldn’t the long term goal be to keep it off?
To do that, don’t walk in to this blindly. Consult with your doctor and have things checked out – have a conversation with them about the best route for you to get the weight off! Know how your metabolism works for you and how you can support it. You’ve got this… and we’re here to help!