About the Metabolism
When we eat, our intestines break down foods into their component parts. Fats are broken down into fatty acids, proteins are broken down into amino acids, and carbohydrates are broken down into glucose. The body uses the fatty acids and amino acids to build tissue and support the nervous system. The body uses glucose for fuel. When the body breaks down carbohydrates, it releases insulin to put the resulting sugar into the cells. Inside the cells, little factories called mitochondria convert that sugar into ATP, the same way a refinery turns crude oil into gasoline. The cells then use that ATP to fuel all of the body's processes. The metabolism is the rate at which the body breaks down food and converts it into ATP.
How We Gain Fat
Energy needs vary by individual, and the body uses energy in three different ways. The body uses energy for normal daily functions, such as breathing and circulating blood. This energy expenditure is called the basal metabolic rate. According to the Mayo Clinic, the BMR represents two-thirds of the energy we use each day. The body also uses energy to process food and uses 10 percent of daily energy. The BMR and food processing rates are relatively constant and rarely change. The third way the body uses energy is through physical activity, which is variable and changes often.
When we eat we need to consume enough to meet our BMR and food processing needs. If we are physically active, we also need enough to cover those energy demands. When we eat enough to meet our energy demands, the amount of fat on our bodies stays the same. When we eat more than our bodies need, we store the surplus as fat.
How We Burn Fat
Our bodies use energy 24 hours a day and will not function if our energy supply falls below our BMR. If we don't consume enough fuel, our bodies break down fat to make up the difference. In order to access fat as a fuel source, the body breaks down the fat into glycerol and fatty acids. The liver, kidneys and muscles absorb the glycerol and fatty acids, and the mitochondria convert them into ATP.
Even minor changes in diet and physical activity change the body's energy demands. The most effective way to burn body fat is to reduce the amount of energy you consume and increase your physical activity. You can also stimulate fat loss by increasing your BMR. As stated before, the BMR rarely changes, but it is possible to produce small changes to the BMR by increasing your lean body mass. Lean mass, like muscle, is active tissue with constant energy demands.
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