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FACTORS INFLUENCING OUR METABOLIC RATE
An increased metabolism provides many benefits
to help maintain continuous and permanent weight loss:
-
less exercise would be
needed - giving you more time
-
less effort if you did
exercise - no need to try burning lots of calories during each session!
-
less chance of
weight
regain later
-
still enjoy some favorite
foods - no need to be as strict on the diet
-
less time spent preparing
low / non fat recipes and meals
-
save money from not needing
to buy all the expensive low fat varieties
-
higher percentage of fat
loss over fluid loss
A step by step program to
increase metabolism is beyond the scope of this article. Leading fitness
expert
Tom Venuto's new e-book is highly recommended!
Factors Affecting Metabolism
The human
metabolic rate can be influenced by numerous factors. Here is a list of
the most common, some can be changed and others we are born with. The most
effective way of
increasing the metabolic rate when trying to lose fat weight is to add more
lean muscle to your frame. This wont mean you'll become big, just an extra
few pound can boost the metabolism and help give you more shape.
BODY SIZE:
Size of the body has a major influence on metabolism. A
bigger body means
more cells to maintain and this requires energy therefore larger people
generally have
a higher metabolism. If muscles and build ( body composition ) are naturally
large then this will increase metabolic rate further.
The extra weight also helps increase metabolism, each movement requires more
recruitment of muscle cells to move the mass even if the extra weight is
stored fat it still takes more effort to move.
BODY COMPOSITION:
Body composition is another important factor which determines rate of
metabolism. Body composition is the difference between total lean weight
compared to fat weight. A higher percentage of lean body weight results in a
higher metabolism compared to individuals of the same weight will a lower
percentage, think of a body builder against a Sumo wrestler!
Lean body weight is more metabolically active than fat weight, although an
interesting point is the fatter person will burn almost the same amount of
calories during exercise but the leaner person
burns more calories at rest.
SEX:
Men naturally have a higher percentage of lean muscle and research suggests
this is mainly due to male sex hormones leading to a
difference in body size
and composition. Therefore, men have a higher metabolism than women however,
most female sportswomen will increase metabolism through years of training.
AGE:
Age affects the metabolism for both men and women. After 30 years of age
there is usually a gradual decline in lean body weight and an increase in
fat weight although, this is mainly due to hormonal changes. This will lead
to a lowering of the metabolism.
A decline in our metabolic rate can also be attributed to a
gradual change
in lifestyle, which is one thing we can control. It is interesting to note
that regular exercise in adulthood will slow the rate at which lean weight
is lost and help keep an optimum metabolism.
DIET:
Every time we eat it takes a small amount of energy to digest and absorb all
the nutrients present in food (thermogenesis), so eating more frequently can
help burn more calories and increase matabolism, albeit slightly.
Research shows that after a meal the process of thermogenesis is greater
when protein is ingested with the meal rather than just
carbohydrate and
fat.
HEREDITARY:
Differences in our genes can affect metabolism. Some people can have the
same weight, fat content and age, but have
different body types which result
in different metabolic rates. Other genes could influence the production of
more "beneficial" enzymes which aid fat uptake and utilization.
HORMONES:
Hormones control many of the body's main chemical processes, therefore can
influence metabolism. A rise in some of the body's important hormones,
through regular exercise or even through genetic disorders, can increase lean
weight and change body composition.
WEATHER:
It may sound strange but the climate around us can influence the metabolic
rate. If we are too cold we shiver. Shivering burns up much energy from the
constant contraction and relaxation of muscle cells, this is done to produce heat
in order to maintain body temperature. When we are hot we also burn more energy
through the process of sweating.
PSYCHOLOGICAL STATE:
Stress and anxiety can cause a rapid
increase in energy expenditure. When a
person is said to be "on edge" or nervous they are in a state of high alert,
different chemicals circulate the blood vessels and communicate to cells to
break down energy stores ready to provide a greater supply of energy.
DRUGS:
There are many pharmaceutical drugs that can influence the metabolic rate,
but the more common ones are nicotine and caffeine, although the effects are
very slight.
Some related links about the human metabolism:
How does Human Metabolism Work?
A
higher metabolism can be achieved by raising the numbers of mitochondria
within muscle cells!
Dieting and
the Metabolic Slowdown
The
metabolism is often the reason why weight loss eventually stops!
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