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Metabolism and Weight Control
Learn about weight management and balanced metabolism.
Select a Topic
- What is Metabolism?
- Metabolism and Weight
- How to Boost Metabolism
- Herbal Supplements for Boosting Metabolism
What is Metabolism?
Metabolism is the process through which the body converts what you eat and drink into energy.
The human body is constantly using energy, which comes from food and beverages. How much of that is used by your body depends on your metabolism.
Metabolism consists of two processes, anabolism and catabolism. Anabolism is storing energy to support cell growth and maintain body tissues. Catabolism is using energy to move and heat the body.
Metabolism and Weight
Your metabolism works to sustain your weight. Maintaining weight is a combination of diet, lifestyle, physical activity, stress, hormones and genetics.
A “slow metabolism” results from low activity combined with low energy needs, so the body burns fewer calories. In that situation, if you suddenly overload your body with calories, that excess energy gets stored as fat which leads to weight gain.
Likewise, if you have high activity and high energy needs, if you cut the calories going into your body, you will lose weight.
What affects metabolism?
Your genes play a role in how much energy your body requires. Physically bigger people have more muscle mass and require more calories to sustain their bodies. Men tend to have more muscle mass and their bodies burn more calories than women, even at rest.
Age itself doesn’t cause this process to slow, but the decreased physical activity that can come with age does. Less physical activity means less muscle mass, so if you don’t adjust your diet to compensate for this change as metabolism slows, you will wind up with weight gain.
While age and genetics are traits you cannot change, many other things that affect how your body processes energy are within your control. Your diet, sleep habits and exercise routine are all important to your resting metabolic rate.
How to Boost Metabolism
There are many ways you can improve your metabolic rate, whether your goal is weight loss or just improving your overall well-being.
Exercise—both strength training and cardio
Your body burns the most calories while you’re exercising. Moving, even just going for a walk, uses excess energy. It also burns fat and is good for your cardiovascular health.
Strength training to build muscle mass can help boost your metabolic rate. The more muscle mass you have, the more calories your body burns, even at rest. Even when you’re not doing anything, your body is burning calories. Every pound of muscle uses about 6 calories per day, while a pound of fat turns only 2 calories per day. It’s a small difference that can have a big impact over time. Muscle mass decreases with less physical activity, but resistance training can counteract the tendency to lose muscles with aging.
For hours after high intensity exercise, your metabolic rate is elevated. Try an aerobic exercise routine involving higher intensity and lower intensity exercise. One example could be repeated sets of sprinting for 1 minute followed by walking for 2 minutes.
The body needs water to burn calories. Even slight dehydration can slow down your body functions. While energy drinks are highly marketed, proceed with caution. Energy drinks are full of caffeine, which boosts how much energy your body uses, but they can cause health problems like anxiety, sleep problems and high blood pressure in some people. Plain water is all your body needs for good hydration.
Eat a balanced diet
The perfect diet is a myth, but what you eat does have a significant impact on your how your body burns calories. To give your body the energy it needs, eat a balanced diet with good carbohydrates and consume the right amount of calories for your activity level. Digesting protein uses more calories than carbohydrates or fats. Replacing refined carbs with protein-rich foods like lean beef, chicken, nuts, eggs, beans and fish can help.
Eating a small meal or snack every 3-4 hours keeps your body working steadily so you burn more calories during the day. Healthy snacks also help you eat less at mealtime, so you’re less likely to overindulge.
Avoid crash diets
A crash diet means eating less than 1,200 calories a day for women or 1,800 calories a day for men. This type of diet may appear to help you lose weight quickly, but inadequate nutrition and loss of muscle tissue from restricting calories will result in the body burning fewer calories, which will have the opposite of your desired outcome.
Get enough sleep
Not getting enough sleep impacts your body’s ability to regulate blood sugar, which can cause low energy. Sleeping too little causes the body to release more of a hormone called ghrelin, which can make you feel hungry, and less of a hormone called leptin, which makes you feel full. Adequate rest helps keep these hormones balanced and reduce the tendency to overeat.
Healthy sleep habits include going to bed and waking up around the same times each day, avoiding nicotine and stimulants and cutting back on screen time before bed. Your body can burn extra energy while you sleep, as well—and the more you boost your metabolic rate through eating right and exercising, the more calories your body will burn while you sleep.
B vitamins play a large role in supporting a healthy metabolism, especially B1 (thiamine), B2 (riboflavin) and B6 (pyridoxine). The best way to consume vitamins is through a balanced diet. Foods rich in vitamin B include bananas, baked potatoes, eggs, peas and more.
EcoSlim™ Natural Support for Metabolism
There are safe and effective natural supplements to support a healthy metabolism. Many wellness-minded individuals choose EcoSlim™ for Balanced Metabolism, an herbal supplement for weight management and balanced metabolism.
EcoSlim™ is a safe, non-addicting natural herbal remedy formulated by natural health experts. It contains therapeutic dosages of herbs, fruits, spices and seeds. When used as part of a healthy lifestyle and balanced diet, EcoSlim™ supports healthy digestive function and optimizes metabolic health.
- “10 Ways to Boost Your Metabolism.” WebMD. Accessed November 29, 2021. https://www.webmd.com/diet/ss/slideshow-boost-your-metabolism
- Bubnis, D. “How to increase your metabolism.” Medical News Today. Accessed November 29, 2021. https://www.medicalnewstoday.com/articles/323328?c=1334889862199#resistance-training
- “Metabolism and weight loss: how you burn calories.” Mayo Clinic. Accessed November 29, 2021. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
- “What Is Metabolism?” WebMD. Accessed November 29, 2021. https://www.webmd.com/fitness-exercise/what-is-metabolism#1