What is Metabolism?
Metabolism encompasses a set of life-sustaining chemical reactions: it refers to the process of changing foods into energy. As our body is a complex system that requires high amounts of energy to function, it occurs throughout each cell. Metabolism never takes a day off – it constantly provides the necessary energy for physiological processes such as breathing, digestion, blood circulation and cell growth and repair. Phew!
Basal Metabolic Rate (BMR) is the optimum amount of energy required to carry out these essential and basic functions at rest. People often refer to having a slow or fast metabolism, both of which have roles to play in weight management.
Why Metabolism Matters for Weight Management
Understanding how metabolism works is essential for effective weight management, both pre and post-gastric balloon procedures.
Slowing Down Your Metabolism To Gain Weight
Those with a high metabolism can find that they will burn more calories at rest or during strenuous activity. For some, this weight loss may be unwanted. There are a few ways to slow down a racing metabolism such as low-intensity exercise, limiting caffeine intake, consuming calorie-rich foods and getting adequate sleep.
Counterintuitive to its purpose, crash-dieting has been found to slow down metabolism. Cortisol is released, causing inflammation and ultimately making the body more efficient at storing fat.
The Effects of Dramatic Weight Loss on Metabolism
Fast and visible results are great – instant gratification pushes us to seek the best * results now. We’ve all seen fad diets and programs offer a speedy metabolism or a drop in 3 dress sizes in just one week. But how sustainable is this? And what effect does it have on the body?
A study was conducted on the sensational -and often questionable- TV show The Biggest Loser. The show’s premise was for overweight participants to compete in a gruelling weight-loss competition. In order to walk away with the cash prize, up to 6 hours of rigorous exercise per day and severe calorie restrictions were required. Some lost up to 50% of their original weight but researchers also discovered that their metabolism had significantly decreased.
Following the show, this long-term study reported that only 1 of the 14 participants maintained the weight loss. Leptin – a hormone responsible for feelings of satiety- plummeted in individuals. This was significant as high levels of the hormone allow the body to use more fat stores. Losing weight with non-surgical and controlled methods such as gastric balloons is recommended as it allows for a more sustainable lifestyle change.
10 Factors That Influence Your Metabolism
While it can be influenced and tweaked, there is already a list of predictors of how fast or slow one’s metabolism will be. It can vary greatly – one can wolf down multiple courses and not lose weight while others only need to look at food to gain pounds.
1. Muscle Mass
Muscle mass requires a lot of energy a lot of energy to build and maintain. Our muscle tissue has a healthy appetite for kilojoules and those with a higher percentage of lean muscle mass burn more calories.
2. Age
The more we move through life, the slower our metabolic rates become. This natural occurrence is due to the loss of muscle mass. As we lose muscle mass, we burn less energy as we age.
3. Gender
Though the basic metabolic process remains the same across both genders, women tend to have slower metabolisms than men. The male body typically carries less body fat and is composed of more muscle. However, metabolic rates can alter throughout pregnancy and puberty. Understanding the impact of hormones on weight loss and gain in both men and women gives us further insight into how to better manage our weight.
4. Genetics
Your genetic makeup plays a major role in weight loss and weight gain. They can help us understand why we may be struggling and shed some light on pesky plateaus.
5. Physical Activity
Regular exercise and movement have a fantastic effect on metabolism. Moving your body goes hand-in-hand with glycemic control, decreasing the risks of cardiovascular disease and lowering blood pressure. Different forms of exercise will impact the metabolism in different ways. Short bursts of aerobic and cardiac workouts will burn more calories in the short term. However, consistent strength training will burn more calories than fat tissue.
6. Diet
What you eat and when you eat it can affect your metabolism. Eating regular and balanced meals can help maintain a healthy metabolic rate. On the other hand, dramatic calorie-cutting is one of the most dangerous ways to lose weight.
7. Sleep
A normal metabolic rate will reduce by about 15% when we’re catching some z’s. It’s no secret that quality sleep can do wonders for our bodies and minds. However, poor sleep and sleep deprivation can trigger a cortisol spike. It also has a massive impact on insulin sensitivity, meaning that your body is primed to store fat. Aim for 7-9 hours of beauty sleep each night.
8. Stress
Being in a chronic state of fight-or-flight can lead to an increased production of cortisol and a reduction of your metabolism. Finding effective and healthy ways to manage stress can help avoid unwanted weight gain.
9. Hydration
Adequate hydration is associated with heightened sympathetic activity, which includes heart rate and metabolism. Increasing water intake may help burn additional calories while even mild dehydration has been shown to slow down your metabolic processes.
10. Medical Conditions
Certain medical conditions have an impact on your metabolic rate. Hypothyroidism(an underactive thyroid) can disrupt the metabolic system.
How To Tell If You Have A Slow Metabolism
It’s not always easy to tell when your metabolism has started to slow down. Here are a few telltale signs:
- Unexplained and unwanted weight gain
- Difficulty shedding pounds
- Constant cravings for fatty or sugary foods
- A constant sluggish sensation
- Cold hands and feet
- Irritability
- Brittle hair
- Constipation
If you are experiencing any of these symptoms, be sure to talk to your healthcare provider.
How To Lose Weight With A Slow Metabolism
Effective weight management requires a deeper understanding of your body – determining if you have a slow metabolism is one such example. Though we can’t entirely control our metabolic rate, there are some measures that we can take to nudge it in the right direction. Building lean mass, getting our 40 winks, effective stress management and healthy food choices are great ways to make our metabolism a well-oiled machine.
One thing we do know is that drastic measures are a surefire way to slow down a metabolism. If you’re struggling with weight loss despite following these steps, a non-invasive gastric balloon might be worth considering. A gastric balloon can kickstart your weight loss journey and help set the foundations for a healthier and happier life.
