Metabolism and weight loss: How you burn calories Show
Find out how metabolism affects weight, the truth behind slow metabolism and how to burn more calories. By Mayo Clinic StaffSome people blame their weight on how their body breaks down food into energy, also known as metabolism. They think their metabolism is too slow. But is that really the cause? If so, is it possible to speed up the process? It's true that the rate at which the body breaks down food is linked to weight. But a slow metabolism isn't usually the cause of weight gain. Metabolism does help decide how much energy a body needs. But weight depends on how much a person eats and drinks combined with physical activity. Metabolism: Converting food into energyMetabolism is the process by which the body changes food and drink into energy. During this process, calories in food and drinks mix with oxygen to make the energy the body needs. Even at rest, a body needs energy for all it does. This includes breathing, sending blood through the body, keeping hormone levels even, and growing and repairing cells. The number of calories a body at rest uses to do these things is known as basal metabolic rate, also called basal metabolism. Muscle mass is the main factor in basal metabolic rate. Basal metabolic rate also depends on:
Besides the basal metabolic rate, two other things decide how many calories a body burns each day:
Metabolism and weightYou might want to blame a medical condition for slow metabolism and weight gain. But rarely does a medical condition slow metabolism enough to cause a lot of weight gain. Conditions that can cause weight gain include Cushing syndrome or having an underactive thyroid gland, also known as hypothyroidism. These conditions are uncommon. Many things affect weight gain. These likely include genes, hormones, diet and lifestyle, including sleep, physical activity and stress. You gain weight when you eat more calories than you burn — or burn fewer calories than you eat. Some people seem to lose weight more quickly and more easily than others. But everyone loses weight by burning more calories than are eaten. The bottom line is calories count. To lose weight, you need to eat fewer calories or burn more calories through physical activity. Or you can do both. A closer look at physical activity and metabolismYou can't easily control the speed of your basal metabolic rate, but you can control how many calories you burn through physical activity. The more active you are, the more calories you burn. In fact, some people who seem to have a fast metabolism are probably just more active — and maybe fidget more — than others. To burn more calories, the Physical Activity Guidelines for Americans recommends the following:
No magic bulletDon't look to dietary supplements for help in burning calories or losing weight. Products that claim to speed up metabolism usually don't live up to their claims. Some may cause bad side effects. The U.S. Food and Drug Administration doesn't ask for proof that dietary supplements are safe or that they work. Question the claims that are made. Always let your health care providers know about supplements you take. There's no easy way to lose weight. To take in fewer calories than you burn, the 2020-2025 Dietary Guidelines for Americans recommends cutting 500 to 750 calories a day to lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week. Add more physical activity to get to your weight-loss goals faster and maintain your weight loss. A health care provider, such as a doctor or registered dietitian, can help you explore ways to lose weight.
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. Which of the following contributes the most to a person's metabolism?Muscle mass is the main factor in basal metabolic rate. Basal metabolic rate also depends on: Body size and composition. People who are larger or have more muscle burn more calories, even at rest.
What factors contribute to your metabolism?Your metabolic rate is influenced by many factors – including age, gender, muscle-to-fat ratio, amount of physical activity and hormone function.
Which activity will increase the metabolism the most?Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout. But don't let cardio get all the metabolic-boosting glory.
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