10 Interesting Facts About Metabolism (And How To Improve It To Lose Weight)

By Osha Key

If you’re carrying some extra pounds and having a hard time losing them, a sluggish metabolism could be one of the reasons why.
Here are the 10 interesting facts about metabolism that will help you understand it better, plus find ways to improve it.

FACT #1
Basal metabolic rate (BMR) accounts for up to 70% of your total energy expenditure.

BMR is the rate at which the body uses energy while at rest, to sustain basic life processes, such as breathing, heartbeat and circulation.

Physical activity (or exercise) only accounts for about 20% of total energy expenditure (although could be up to 50% in a very physically active person, and even less than 20% in a sedentary person), and the thermic effect of food (or diet induced thermogenesis) – 10%.

So the BMR is responsible for most of your energy expenditure, therefore by increasing your BMR you can burn a lot more calories even when you’re resting!

FACT #2
Your metabolism is not predestined by your genes.
Yes, your genetics may influence it. But usually its people’s lifestyle and dietary choices that are making them fat, not the genetics.

Studies  with identical twins have confirmed that environmental factors and habits lead to different weight gain, independent of genetic background.
So even if you’re genetically predisposed to carry extra fat, you can take action, like exercising and eating healthily, and influence your gene expression and metabolism.

It is common to see people who complain about their slow metabolism eat unhealthy foods or overeat and/or lead a sedentary lifestyle. I have definitely been guilty of that! I used to blame my so-called “fat genes” for not being able to lose weight. But when I got honest with myself, I admitted the fact that it was all that chocolate, bread, cheese, ice cream and fried food that was causing my excess weight. When I got rid of my belief that being fat was in my genes, I changed my eating habits and lifestyle and lost 40 lbs. of fat as a result.

FACT #3
Very low calorie diets can backfire.
You might read about celebrities putting themselves through crazy crash diets in order to shed pounds before a big movie role or Hollywood event.

Our bodies are smart and programmed for survival. Severely limiting calories can make your body think it’s entering a famine, and that it needs to conserve energy, thus the metabolism slows down.

FACT #4
Having more muscle speeds up the metabolism.
Lean body tissue or muscle is more ‘metabolically active’ than fat, which means it burns more energy, even when you’re resting. Metabolic activity of muscle accounts for about 25% of total energy expenditure compared to fat at only 5%.

This is why men, who naturally have a higher ratio of muscle to fat, tend to burn up what they eat faster. Although a fat man may have a slower metabolism than a slim woman with more muscle tissue.

Some women are afraid to lift weights because they’re afraid they might get big and bulky, but this is impossible for women to achieve, unless they supplement with hormones. Women simply don’t have enough testosterone to build huge muscles naturally. So by lifting heavier weights you will not only look more toned, but will also increase your metabolism.

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