You often hear that a "fast metabolism" is why some people can eat a ton of food, not exercise and never seem to gain a pound of fat. You may also hear that a "slow metabolism" is some sort of genetic curse that prevents people from ever achieving their desired or ideal weight. While both statements may have some truth, there is a lot more that defines your metabolic rate.
Definition of Metabolism
Your metabolism is not simply how fast your body burns calories. According to the University of Maryland Medical Center, your basal metabolic rate is the energy required to keep your body functioning at rest. Your metabolism is regulated by your thyroid, a small butterfly-like gland in your neck. Your thyroid produces the thyroid hormones T3 and T4, which produce proteins and increase the amount of oxygen used by your cells.
Increasing Metabolsim
Your basal metabolic rate is determined by genetics, but there are several things you can do to increase your metabolism. By increasing your metabolism, you will increase how many calories you burn on a daily basis, which will lead to weight loss if you don't overeat. One way to increase your metabolism is by exercising. Exercise not only burns calories, but it can also raise your metabolism, which will help you lose more weight. Another way to increase your metabolism is to eat smaller, more frequent meal, instead of eating three large meals a day. After you eat, your body releases thyroid hormones to process the food. Eating more frequently keeps your thyroid metabolism more active and consumption of smaller meals makes your body less likely to store excess calories as fat.
Misconceptions
Mayo Clinic explains that having a slow metabolism can influence how much you weigh, but it is less of a factor than most people think. In fact, metabolism is rarely the reason that most people are overweight. The main reason is your caloric intake from the foods you tend to eat on a daily basis and also your level of physical activity. Physical activity does not only mean how much you exercise or go to the gym, but rather, how active you are on a regular basis. Mayo Clinic claims that weight gain is usually the result of eating more calories than you burn. Obese people not only burn 350 fewer calories a day than normal people, but consume far greater quantities of food.
Dietary Supplements
There are many dietary supplements available that claim they will increase your metabolism to help you lose weight. The psychology department at Vanderbilt University notes that L-carnitine claims to increase fat metabolism. According to the University of Maryland Medical Center, green tea extract can increase your metabolism. However effective dietary supplements may, or may not, be the key to weight loss and an optimal metabolism is an active healthful lifestyle and good eating habits. Please discuss any dietary supplements that you are considering with your physician before you take them.
References
- Mayo Clinic: Metabolism and Weight Loss
- Science Daily: Mayo Clinic Discovers A Key To 'Low Metabolism' -- And Major Factor In Obesity
- University of Maryland Medical Center: Thyroid Gland
- Mayo Clinic: Metabolism: What's The Best Way To Boost It?
- University of Maryland Medical Center: Green Tea
- College of the Canyons: Calories
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