Is Your Metabolism Letting You Down?
We hear a lot about metabolism, and we often blame a "slow metabolism" for our inability to keep our weight under control. What are the factors affecting your metabolic rate and what can be done to change it?
Your resting metabolic rate refers to the number of calories you burn during a 24-hour period just to keep your body's most basic processes going. These are processes like pumping blood or breathing.
Of course, this isn't all the calories you burn in a day, but your resting metabolic rate accounts for a sizable chunk. About 75% of total calories you use up every day are used simply to keep your body ticking. Most of the remaining calories get used up during your daily activities and bouts of exercise.
What Factors Influence Metabolic Rate?
Larger people have higher metabolic rates than smaller people do, and this is due largely to the simple fact that they just have more cells - each of which is doing some metabolic work. That's one reason that men usually have higher metabolic rates then women; they tend to have bigger bodies overall.
A very important factor in determining your metabolic rate is the amount of lean body mass you have. Imagine that your body is divided into two parts: one part is your fat, and the other part is your lean body mass. In other words, everything else that isn't fat like bone, fluids, organs and muscles. This lean body mass determines your metabolic rate, because every kilogram of lean mass you have burns about 30 calories per day. A kilogram of fat only uses up about 4 calories. Muscle cells have a lot more machinery that converts calories into energy than your fat cells do. So, it makes sense that as your muscle mass increases so would your metabolic rate, since, metabolically speaking, your muscle cells are very active.
As you age, there is a tendency to lose some muscle mass. There are a couple of reasons this happens. For one thing, natural hormonal changes can contribute to some loss of muscle mass. And the muscle damage that results from everyday wear and tear isn't repaired quite as quickly as you age. And that can contribute to some muscle loss, too. With fewer muscle cells overall, you can't help but burn fewer calories over the course of the day.
Men have higher rates than women do for two simple reasons. They tend to be larger overall, and they tend to have more muscle mass than women do.
What can I do to boost my metabolic rate?
Eat enough protein.
Your body uses the protein you eat to build and repair muscle tissue. If you don't consume enough protein in your diet, your body simply doesn't have the raw materials it needs to manufacture and repair your muscle cells.
Build muscle mass.
This is probably one of the most important things you can do, since building muscle will increase the amount of lean body mass you have - which increases your overall resting metabolic rate. And don't think strength training is only for the younger set. With the right diet and proper exercise, your body is capable of building muscle at any age.
Increase your daily activity.
Any activity, of course, burns calories, but that, in itself, doesn't affect your metabolic rate. When you exercise, you are using your muscles to move your body, and that helps to preserve your lean body mass. And bumping up your activity can also help to offset any dips in your metabolic rate as a result of cutting your calorie intake.