Jan. 13, 2022 | It’s one of those words you hear all the time. You’ve likely heard about metabolism and you may even have a rough idea of what it is, but do you know what kind of impact your metabolism has on your overall health? In the simplest of terms, metabolism is the process your body uses to get or make energy from the food you eat. Food is made up of proteins, carbohydrates, and fats. Chemicals in your digestive system break the food parts down into sugars and acids, your body’s fuel. Your body can use this fuel right away, or it can store the energy in your body tissues, such as your liver, muscles and body fat. It’s true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body’s basic energy needs, how much you eat and drink along with how much physical activity you get are the things that ultimately determine your weight.

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Jan. 13, 2022 | It’s tempting to blame your metabolism for weight gain. But because metabolism is a natural process, your body has many mechanisms that regulate it to meet your individual needs. Only in rare cases do you get excessive weight gain from a medical problem that slows metabolism, such as Cushing’s syndrome or having an underactive thyroid gland, a condition known as hypothyroidism. Unfortunately, weight gain is a complicated process. It’s likely a combination of genetic makeup, hormonal controls, diet composition and the impact of environment on your lifestyle, including sleep, physical activity and stress. All of these factors result in an imbalance in the energy equation. You gain weight when you eat more calories than you burn, or burn fewer calories than you eat. To lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you burn daily through physical activity or by doing both.

Jan. 13, 2022 | While you don’t have much control over the speed of your basal metabolism, you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight or meet specific fitness goals, you may need to increase the time you spend on physical activity even more. If you can’t set aside time for a longer workout, try 10-minute chunks of activity throughout the day. Remember, the more active you are, the greater the benefits. Fitness experts also recommend strength training exercises, such as weightlifting, at least twice a week. Strength training is important because it helps build muscle. Muscle tissue burns more calories than fat tissue does.

Jan. 13, 2022 | As the old saying goes, let the buyer beware. Be wary of any diet supplements that claim to help you lose weight by burning calories faster. Products that claim to speed up your metabolism are often more hype than help, and some may cause undesirable or even dangerous side effects. Dietary supplement manufacturers aren’t required by the U.S. Food and Drug Administration to prove that their products are safe or effective, so view these products with caution. Always let your doctors know about any supplements you take. There’s no easy way to lose weight. The foundation for weight loss continues to be based on physical activity and diet. Take in fewer calories than you burn, and you lose weight. The Dietary Guidelines for Americans recommends cutting calories by 500 to 700 calories a day to lose one to one and a half pounds a week. If you can add some physical activity to your day, you’ll accomplish your weight-loss goals even faster.