What do you need to know about metabolism?

Every year, more and more people ask themselves about proper nutrition and health in general. One of the first aspects they think about is metabolism. However, not everyone understands how it works and why it is needed. Is it possible to speed up or slow down metabolism, why someone has a slow metabolism and someone has a fast one, how to lose weight with a slow metabolism? We understand together with nutriciologist Anna Garnova.

What is metabolism and what is it for?

Simply put, metabolism or metabolism is how much energy the body spends every day to live. If energy intake is greater than energy expenditure, fat mass begins to increase – and vice versa.

Metabolism can be divided into basal metabolism (energy expenditure during normal life activities), extra-exercise activity, exercise activity, and food breakdown.

Basal Metabolic Rate is calculated using a special formula:

men: 66 + (13.7 X body weight in kg) + (5 X height in cm) – (6.8 X age in years);
women: 65 + (9.6 X body weight in kg) + (1.8 X height in cm) – (4.7 X age in years).

You can also perform a bioimpedance analysis of body composition, special equipment for this is available in many fitness gyms.

Basal metabolism does not vary much during life. In women it is about 1200-1500 kcal, in men – about 1700 kcal.

Why do some people have a fast metabolism and others have a slow metabolism?

Basically, metabolism falls or rises due to non-exercise activity outside of training (NEAT). When you walk, clean the house, dance around the stove, play with the kids, you are speeding up your metabolism. This is what makes it seem like someone has a fast metabolism and someone else has a slow metabolism. If you spend all day at your laptop and take a cab home in the evening, your metabolism will not be high.

In addition, men and women have different metabolisms due to different height and muscle mass. It’s worth noting that as we age, extra workout activity naturally decreases, muscles become smaller and metabolism slows down.

Is it possible to speed up or slow down metabolism?

It is possible to change your metabolism. To do this, you need to increase your extra training activity and measure the percentage of muscle mass. But there are no products that accelerate metabolism – this is a myth. There are such, for the breakdown of which the body spends more energy than they contain. But the full process of digestion is about 3% of the total metabolism. So these are not significant figures at all.

In addition, a fast metabolism is not at all a guarantee of effective weight loss. You can lose weight in any case, if you competently compose a diet and training plan.

Do not talk badly about your body and metabolism, in particular, hang labels such as “good” or “bad” metabolism. A healthy lifestyle is all about feeling healthy. Everything else is just nuances.