Guide To Diets

An increased metabolism provides many benefits to help maintain continuous and permanent weight loss:

• less exercise would be needed – giving you more time
• less effort if you did exercise – no need to try burning lots of calories during each session!
• less chance of weight regain later
• still enjoy some favorite foods – no need to be as strict on the diet
• less time spent preparing low / non fat recipes and meals
• save money from not needing to buy all the expensive low fat varieties
• higher percentage of fat loss over fluid loss

Factors Affecting Metabolism
The human metabolism can be influenced by numerous factors. Here is a list of the most common, some can be changed and others we are born with. The most effective way to increase the metabolism when trying to lose fat weight is to add more lean muscle to your frame. This wont mean you’ll become big, just an extra few pound can boost the metabolism and help give you more shape.

BODY SIZE:
Size of the body has a major influence on metabolism. A bigger body means more cells to maintain and this requires energy therefore larger people have a higher metabolism. If muscles and build ( body composition ) are naturally large then this will increase metabolism even further.

The extra weight also helps increase metabolism, each movement requires more recruitment of muscle cells to move the mass even if the extra weight is stored fat it still takes more effort to move.

BODY COMPOSITION:
Body composition is another important factor which determines rate of metabolism. Body composition is the difference between total lean weight compared to fat weight. A higher percentage of lean body weight results in a higher metabolism compared to individuals of the same weight will a lower percentage, think of a body builder against a Sumo wrestler!

Lean body weight is more metabolically active than fat weight although an interesting point is the fatter person will burn almost the same amount of calories during exercise but the leaner person burns more calories at rest.

SEX:
Men naturally have a higher percentage of lean muscle and research suggests this is mainly due to male sex hormones leading to a difference in body size and composition. Therefore men have a higher metabolism than women however most female sportswomen will increase metabolism through years of training.

AGE:
Age affects the metabolism for both men and women. After 30 years of age there is usually a gradual decline in lean body weight and an increase in fat weight although this is mainly due to hormonal changes. This will lead to a lowering of the metabolism.

A decline in our metabolic rate can also be attributed to a gradual change in lifestyle which is one thing we can control. It is interesting to note that regular exercise in adulthood will slow the rate at which lean weight is lost and help keep an optimum metabolism.

DIET:
Every time we eat it takes a small amount of energy to digest and absorb all the nutrients present in food (thermogenesis) so eating more frequently can help burn more calories and increase metabolism albeit slightly.

Research shows that after a meal the process of thermogenesis is greater when protein is ingested with the meal rather than just carbohydrate and fat.

HEREDITARY:
Differences in our genes can affect metabolism. Some people can have the same weight, fat content and age but have different body types which result in different metabolic rates. Other genes could influence the production of more “beneficial” enzymes which aid fat uptake and utilization.

HORMONES:
Hormones control many of the body’s main chemical processes, therefore can influence metabolism. A rise in some of the body’s important hormones through regular exercise or even through genetic disorders can increase lean weight and change body composition.

WEATHER:
It may sound strange but the climate around us can influence the metabolic rate. If we are too cold we shiver. Shivering burns up much energy from the constant contraction and relaxation of muscle cells trying to produce heat to maintain body temperature. When we are hot we also burn more energy through the process of sweating.

PSYCHOLOGICAL STATE:
Stress and anxiety can cause a rapid increase in energy expenditure. When a person is said to be “on edge” or nervous they are in a state of high alert, different chemicals circulate the blood vessels and communicate to cells to break down energy stores ready to provide a greater supply of energy if needed.

DRUGS:
There are many pharmaceutical drugs that can influence the metabolic rate but the more common ones are nicotine and caffeine although the effects are very slight.

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