If You're Struggling With Slow Metabolism, Here's What You Can Do

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We've all heard it, or maybe even said it ourselves: "It's impossible for me to shed weight - my metabolism moves at a snail's pace!" At the heart of this lament lies an understanding of how our bodies utilize calories daily.

Do individuals genuinely have varied metabolic rates? And if so, can we do something to rev it up?

Breaking Down Metabolism

At its core, metabolism refers to the myriad of chemical processes that keep us alive. These processes not only transform what we eat into energy but also break them down into essentials like proteins, fats, DNA bases, and certain carbohydrates. Moreover, metabolism ensures that waste products, particularly nitrogen, are properly discarded.

Most diet-conscious individuals tend to zero in on the energy aspect – precisely, how many calories our food gives us versus how many we expend.

Think of your calorie consumption in two parts:

1. Basal Metabolic Rate (BMR): This is the energy required for your body to perform its basic functions when at rest. Interestingly, even when you're just lazing about, you're burning 60%-65% of your total daily calories.
2. Activity Energy Expenditure: This accounts for all the energy you use when you're up and about – whether that's running a marathon or simply digesting your lunch. This ranges from 25%-40% of your daily calorie usage.

For instance, an average adult woman weighing around 57 kg may need anywhere from 1,600 to 2,400 calories daily. On the other hand, a man weighing about 70 kg might require between 2,000 to 3,000 calories. Infants, with their rapid growth, burn calories at a much faster rate at 220 calories per kg of body weight.

Factors Influencing Your Metabolic Rate

But it's essential to note that the same weight doesn't necessarily translate to identical caloric needs. One person's lifestyle and activities can significantly influence their energy requirements.

Other biological factors can influence it as well:

• Genetics: Yup, thank (or blame) your ancestors for this one.
• Age & Body Composition: Muscle burns more calories than fat. As we age, we tend to lose muscle and gain fat, thus decreasing our BMR.
• Health & Medical Conditions: Conditions like thyroid imbalances, fevers, and even psychological disorders like depression can shift your metabolic rate.

How to Boost Your Metabolism

Among these factors, body composition is the most modifiable factor we can control.

Consider two women: one carrying 40% body fat with 34 kg of muscle, and the other with 30% body fat and 50 kg of muscle. The latter, with more muscle, will expend more calories even when at rest because muscle is more energy-demanding than fat.

As we age, our basal metabolic rate tends to drop. The reason? Over the years, we lose muscle and accumulate more fat, leading to a 1-2% decline in our metabolism every decade.

So, a surefire strategy to kickstart your metabolism is to enhance your muscle content and stay active. Boosting muscle means you'll burn more calories just to sustain them. Rather than bemoaning a sluggish metabolic rate, take proactive steps to rev it up a notch or two with weight training.

Remember, our bodies are incredibly adaptable machines. With a dash of dedication, understanding, and perhaps a sprinkle of sweat, we can guide our metabolism in the direction we desire.