Metabolism and weight management
Too often I hear the complaint that a slow metabolism is the cause of weight gain. What exactly is metabolism? Metabolism is the process in our bodies that converts the food and calorie-containing beverages we consume into energy needed for survival and function. Even when you sleep, your body needs energy to breathe and to perform internal functions such as building and repairing cells. While it is true that some metabolisms are slower than others, it is rare that a slow metabolism causes weight gain. It is excess consumption of calories or lack of physical activity that may cause weight gain.
The amount of calories your body needs to carry out necessary functions to survive is called your basal metabolic rate (BMR), also known as your metabolism. The tricky part about maintaining or losing weight is that metabolism rates are individualized. There are several factors that affect metabolism rates. Muscle burns more calories than fat, so someone with higher muscle mass will have a faster metabolism. Men tend to have more muscle mass than women of the same age, and in turn burn calories at a faster rate. Age affects metabolism rates because as we get older, muscle mass decreases, slowing our metabolic rates. Another factor that affects metabolic rates is physical activity. The more activity you engage in, the more calories you will burn.
It is easy to blame weight gain on slowing metabolisms (especially as we get older), but there are ways to support our metabolisms. Participate in activities that will help increase or maintain muscle mass, such as weight lifting and yoga. Many believe that eating late at night will slow down metabolism. This is a myth. It is excess calories that may be a result from mindless snacking in front of the television at night that lead to weight gain - not necessarily the time of day.
When it comes to weight loss, I hear people say they will skip meals to reduce calorie intake. This is not recommended and, in fact, can slow your metabolism further when there is too large a calorie deficit. If calories are severely restricted over a period of time, your body will think it needs to perform more functions with fewer calories and your body will adapt to this and in turn burn fewer calories at rest, thus slowing your metabolism.
Weight loss or gain is a science, literally! You are not alone if you have a difficult time losing or maintaining weight. Every metabolism is different and affected in many ways including diet, physical activity, stress level, and the amount of sleep you get. Taking into account all these factors will help to support your metabolism to promote a healthy weight. Remember, making small, feasible changes in your lifestyle may have a large, positive impact on your health and well-being.
Kimberly Young, MS, RDN, LD, is a Registered Dietitian Nutritionist at Panhandle Health District and a graduate of the University of Idaho Dietetic program.