Energy, Metabolism, Basil Metabolic rate: this is a complex system. I’m going to try my best to break it down into simple terms for you all.
Did you know, you can speed up, slow down, or keep a constant metabolism?
Ever read an article that says “11 ways to boost your metabolism”?
This is referring to ways you can train your body to become quicker and more efficient at utilizing the energy you are putting into it. AKA: training your body to become efficient at burning calories instead of storing them for later. Exercise is an efficient way to do this.
Energy expenditure is an important concept to understand when trying to lose weight. Energy you are using during your workouts or daily tasks need to be fueled with energy you are putting into your body (food). The issue with overweight individuals is typically that they put more energy into their body, than they burn off during the day.
Energy in- energy out
Similarly if your energy expenditure is higher than your energy intake your body will store more of the calories you are putting into your body.
Digestive Metabolism: The function of your body breaking down consumed nutrients to use for energy, cell repair, or to store for energy later on.
If your body doesn’t need energy, because you are sedentary, it is likely the calories you consume will be stored instead of expended. Due to this, your metabolism will likely slow down because your body isn’t in urgent need of energy, causing weight gain.
Once you start working out (expending more energy) your body will need to be fueled with energy (calories) to match the expenditures. Due to increased energy levels, your body will utilize the nutrients you metabolize as energy right away, instead of storing them for later use.
Increasing your metabolism is expending more energy, consuming energy to fuel your expended energy, as well as (many researches have suggested) consuming energy more frequently throughout your day. Consider when your metabolism is working throughout your day; typically following a meal.
Most people I have experienced only eat breakfast, lunch and dinner, and often times not even breakfast. This means your metabolism is active 3 times per day. Doesn’t it make sense that the more often you do something the more efficient you become at it? Just like anything else, the more you activate your metabolism the more efficient your body becomes at burning calories.
However, we don’t want to overload on calories, so making sure your eating every couple hours is important, only as long as those are nutrient dense calorie foods and you have a fitness routine.
Additionally, the more “fit” you become the more efficient your body becomes at burning calories. Why? You’re muscles are growing which means your body is breaking down and repairing cells which requires more energy. In this process, your metabolism is becoming efficient at utilizing calories as energy right away, keeping storage levels consistently low.
Slowing down your metabolism can also happen if you are one of those individuals who skips a meal or goes hours without eating. Many people think that by not eating they are using the fat storage sources of energy, and ultimately losing weight. But in reality you are starving yourself so your body thinks it needs to store as much fat as possible for survival and to use as energy later on. When you begin to consume calories again, or the few calories you do consume while starving, your body will store as much as possible and have a terrible time adjusting back to a normal metabolism.
Have you ever been on a workout regimen and you just can’t seem to lose any weight? It is likely that you are not consuming enough calories for your body to fuel your workouts so it thinks it’s starving, saving all the fat sources it can, making weight loss extremely difficult. ( I can’t emphasize this enough)
Skipping meals or dieting will not aid in the weightless process. You may see weight loss right away but it is likely that loss will plateau or the weight will be gained back within a few weeks. It is important to alter your metabolism proportionately to your energy expenditure and create a diet that will allow consistency and can be maintained for a long period of time.
-Kodie Talley Fitness
B.S Exercise Science and Health
Founder of A.M.P.I Fit
A few sources I used for fact check: https://nupro.net/overweight-understand-your-metabolism-digestion/