The connection between metabolism and how it relates to weight loss is well documented. There are products that artificially increase your metabolism, however they often come with side effects. The good news is that there are healthy ways to influence your metabolism to help you in your weight-loss goals.
Metabolism
Your metabolism is the process by which your body digests food and then uses that food for fuel. The rate of your metabolism determines how many calories your body burns, both during activity and at rest. Your metabolism is in part determined by your age (it slows with age), your gender (men have higher muscle mass, which speeds their metabolism) and your genes. You can be born with a metabolism that is naturally fast or slow. Certain diseases and medications can also slow it down or speed it up. While you may not be able to control these things, there are lifestyle options you can choose to alter your metabolism.
Basal Metabolic Rate
According to the Shape Up America! website, the first step is to identify your basal metabolic rate (BMR). This is the amount of calories your body needs to survive. There are many online calculators (see Resources). Once you have this number you will know the minimum number of calories you need each day to stay healthy. Dropping below this level is dangerous and can lead to serious health problems.
For weight loss, you need to eat 500 fewer calories per day or burn them off through exercise in order to lose one pound per week. Since it is unsafe to drop below your basic BMR needs, you may need to incorporate exercise to help meet this goal.
Slow Metabolism
According to the Mayo Clinic, you can suffer weight gain if your metabolism is abnormally slow. Conditions such as Cushing's syndrome or an underactive thyroid gland can slow your body down and cause weight gain. Some medications, such as antidepressants, birth control pills, blood pressure drugs and others, can also affect your metabolism. However, a slow metabolism is rare. Your physician can perform a simple blood test to see if your metabolism is slow. The Mayo Clinic also states that in general the more you weigh, the higher your metabolism usually is. This is because your body is working harder to maintain the extra weight. In most cases, obesity is not caused by a slow metabolism, but rather by overeating and under-exercising.
Exercise
While doing cardiovascular or aerobic-type exercises is the fastest way to burn calories and drop weight, adding in strength training routine can help as well. Aerobic exercises like running, biking, walking, dancing and swimming will help to shed the extra pounds. However strength training exercises can build muscle mass and boost your metabolism. This is because muscles need more calories to survive then fat does, even at rest. Doing eight to twelve repetitions of one strength training exercise for each major muscle group, two to three days per week, will show results. However, to get results the weight must be heavy enough to fatigue the muscle. Training weight gain tends to happen only in the initial phases of starting a strength training routine, and then stops as your body adjusts.
Pills
Certain pills may boost metabolism as well, but they also boost your heart rate and nervous system, which can lead to serious health concerns and even be fatal. In addition, these pills are not safe to take on a long-term basis. Once you stop taking them, your metabolism drops to its former level, and the weight may come right back on.
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