What is metabolism? Your metabolism can be defined as the amount of energy (calories) your body burns when you are resting, when your digestive system is inactive. In many people, this non-digestive state can typically be reached after about 12 hours of fasting. Your metabolism can also be defined as the amount of energy (calories) your body burns on a daily basis doing everyday activities as well (i.e. basketball, taking out the trash, working at your desk job, etc.). The key to losing weight is to increase your metabolism, but more specifically, it lies in defining your own metabolism and how you can influence it to benefit you.
How to Calculate Your Metabolic Rate
The first thing you need to figure out is your BMR, or your basal metabolic rate. Your basal metabolic rate can be defined as the amount of calories your body burns at rest. So for example, if you were to lay in bed all day and do absolutely nothing, you would want to calculate your basal metabolic rate to figure out how many calories you burn each day. The question is, how? We’ll get into that in a second.
The second (and most important) thing you need to figure out is your TDEE, or your total daily energy expenditure. This can be defined as the amount of calories you burn doing everyday activities such as walking the dog, working at your job, driving an automobile, walking up a flight of stairs and so on. Don’t get me wrong, your BMR is important to know if you want to determine how many calories you need each day if you’re not a very active person, but most of you probably do more than sit around and watch television all day long (I would hope). Because of this, knowing just your BMR is pretty ineffective at calculating how many calories you need each day to maintain or lose weight, since you’re burning additional calories all day long, rather you realize it or not. Rather you simply want to maintain your weight or lose weight, knowing your TDEE is much more important than knowing your BMR alone.
Now the million dollar question – ‘How do I figure out how many calories I need each day?’
The first thing you need to realize is that this is not a simple question to answer, since there are so many different factors to consider. Things like your age, weight, height and sex all have to be taken into account. But it’s not as simple as entering a few numbers either.
Although there are several different TDEE calorie calculators on the internet that all promise to give you the exact amount of calories you need to lose or maintain your weight, they are fairly ineffective, since we are all different and all burn up different amounts of calories.
Ever hear the saying, ‘fast metabolism, slow metabolism‘? Well this is an overlooked factor with TDEE calorie calculators on the web. Most don’t even consider this incredibly important factor and simply enter the basic factors such as your weight, height and so on to figure out how many calories you need each day. The problem? It’s not personalized!
Even if Rob is a carbon copy of Dave and is of the same sex, weight and height as him, they are still going to differ in how many calories they burn each day, even if their activity level is the same as well! I hope you’re starting to see that figuring out how many calories you need each day is not as simple as simply entering a few numbers into a generic TDEE calculator.
I know, I still didn’t answer your question, but stick with me here.
I’ve made things incredibly easy for you. Visit the link below and you’ll be redirected to a short video about metabolism and why everybody is different when it comes to figuring out how many calories you need to consume each day. They then talk about the solution to figuring out how many calories you need to consume each day and it’s really not as difficult as you think. If you’ve got 15 minutes then I would definitely recommend watching it.
Trust me, by the time you get done watching the video in the link below, you’ll know the truth about about metabolism and why everybody is different when it comes to losing weight.
Relation to Weight Loss
The faster your metabolic rate is, the more calories you are going to burn and as you probably already know, more calories burned means more fat loss. Although some factors (such as genetics) already determine your metabolic rate, there are other factors such as your diet and exercise routine that you can control and use to your advantage when trying to increase your metabolism. It just takes commitment. Exercise doesn’t necessarily have to be intense; a good exercise program just gets you off the couch and moving around. So take a walk around the block, go to the gym and get that workout it, play a game of basketball with your buddies, just do something to get moving. Some other ways to get active include parking in the furthest possible parking spot when you go to the mall and taking the stairs instead of the elevator wherever you go. Small changes can make a huge difference!
Another thing you might want to consider to increase your metabolic rate is to start lifting weights. Increasing the amount of muscle mass on your body provides a whole host of benefits – and one of the most commonly known benefits to more muscle is that it increases the metabolic rate. This makes building muscle one of the most effective ways to burn fat.
There are some other ways that you can increase your metabolism as well besides exercise. Believe it or not, eating spicy foods can increase your metabolism because they increase your heart rate and thus, burn more calories. Coffee and tea also work in the same manner, speeding up your heart rate as well. Focus on eating foods like complex carbohydrates, lean proteins, healthy fats and fruits and vegetables as well. These foods are high in fiber, protein and fats, all of which require that your body uses more energy to break them down and will increase your metabolism because of this.
I hope this article has given you a better understanding about what metabolism is, how you can figure your own metabolic rate out and how metabolism can influence your weight loss success in a positive manner. If you haven’t already, you NEED to click on the link above and watch the short video that you’ll be sent to once you’ve done so. If you’ve got 15 minutes, watch the video. It could change your life.