In my career as a family physician, I have met many patients who are distressed by slow metabolism. These patients often have one thing in common: they try a variety of popular diets and vigorous exercise programs, but they still lose weight slowly, and sometimes even regain more. In this case, many people begin to wonder if their efforts are really worth it.
Among them, there is a memorable case about a 30-year-old female patient, let's call her Sarah. Sarah came to my clinic a year ago and her main complaint was not being able to lose weight effectively while feeling constantly tired and exhausted. Sarah told me that despite her strict low-calorie diet and regular aerobic exercise, there was little significant change in weight. In addition, she also mentioned that this predicament has severely affected her mental health, leaving her feeling depressed and helpless.
After a detailed physical examination and a series of metabolic tests, we found that Sarah's basal metabolic rate (BMR) was well below normal, which explains why her weight loss progress was so slow. Basal metabolic rate (BMR) is the minimum amount of energy expended by the body to maintain basic vital activities at complete rest. Sarah's low metabolic rate means that her body consumes very few calories, so even a small amount of food intake is enough to make her gain weight.
After diagnosing the problem, I discussed possible treatment options with Sarah, including adjusting her diet, gaining muscle mass, and making lifestyle changes to help increase her metabolic rate. We decided to take an integrated approach that includes not only medical treatment, but also advice on nutrition and physical activity. In particular, we added some resistance training to increase her muscle mass, which is a key factor in increasing her basal metabolic rate.
After a few months of hard work, Sarah's metabolic rate has improved significantly, which is directly reflected in her weight loss results. Not only did she manage to lose 15 kilograms, but more importantly, her overall energy levels and quality of life improved significantly. Sarah's case illustrates the importance of understanding and managing metabolic rate in weight loss. This also proves that the scientific method can effectively solve those seemingly unsolvable weight loss problems.
Understand metabolic rate
Definition and importance
Metabolic rate is a measure of how many calories the body consumes per hour while at rest, which is also known as basal metabolic rate (BMR). It reflects the minimum amount of energy your body needs to maintain basic vital functions (such as breathing, maintaining body temperature, heart beating, etc.) in a state of complete rest. The level of basal metabolic rate has a direct impact on the total amount of energy an individual spends, which in turn affects body weight and overall health.
A healthy, efficient metabolic system can accelerate fat burning and help maintain or lose weight. Conversely, a slow metabolism may lead to an inefficient conversion of energy, allowing excess calories to be converted into body fat and stored in the body, leading to health problems such as obesity.
Influencing factors
Metabolic rate is affected by a variety of factors, including but not limited to:
Age: As we age, the body typically loses muscle mass and the proportion of fat increases, which leads to a decrease in metabolic rate. On average, metabolic rate decreases by about 5% for every decade of increase.
Gender: Men generally have a higher basal metabolic rate than women, in part because men have more muscle mass, and muscles burn far more energy than fat at rest.
Weight: People who weigh more (especially those with more muscle mass) typically have a higher basal metabolic rate because it takes more energy to maintain more cellular activity.
Muscle mass: Muscle tissue consumes more energy than adipose tissue, even at rest. Therefore, the more muscle mass a person has, the higher their basal metabolic rate.
Body temperature: For every 0.5°C increase in body temperature, the metabolic rate can increase by about 7%. This is because the body has to burn more calories to produce more calories in order to maintain a high body temperature.
Hormonal status: Thyroid hormones are key to regulating metabolic rate. Hyperthyroidism can lead to an increase in metabolic rate, while hypothyroidism can lead to a decrease in metabolic rate.
Assess metabolic health
Common symptoms
Persistent fatigue:
When the metabolic function is poor, the body is unable to convert food into energy efficiently, and often feels fatigued and weak, and it is difficult to regain vitality even if you have enough rest.
Difficulty with weight management:
A low metabolic rate can make eating even small amounts of high-calorie food possible to gain weight, whereas normal metabolic function can help maintain a stable weight.
Susceptibility to colds and other infections:
A healthy metabolic system supports a strong immune system. If you have frequent colds, it may be that your metabolism is insufficient to support a normal immune response.
Digestive Problems:
For example, constipation or diarrhea can be a sign of poor metabolism because the body cannot digest and absorb food properly.
Mood swings:
Mood fluctuations with energy levels can also be a sign of metabolic problems, and low energy can lead to low mood.
Basic detection methods
Measurement of basal body temperature:
Body temperature can reflect the rate of metabolism. A low basal body temperature (below 36.1°C on morning awakening) may indicate a low metabolic rate.
Heart rate monitoring:
Resting heart rate is also associated with metabolic health. The normal resting heart rate for adults should be 60-100 beats per minute. A low heart rate may indicate a low metabolic rate.
blood tests:
Checking thyroid function (T3, T4, and TSH levels) can help confirm metabolic problems, as thyroid hormones directly affect metabolic rate.
Blood sugar and insulin levels are checked to confirm that metabolism is functioning properly.
Body Composition Analysis:
Understand the amount of muscle mass and fat in your body. People with more muscle mass tend to have a higher metabolic rate because muscles also need to burn calories at rest.
Through the above symptom observation and basic sign measurement, a basic understanding of an individual's metabolic health can be obtained. If the above symptoms or abnormal measurement results are present, it is recommended to consult a doctor for further examination and adjust the diet and lifestyle habits according to the doctor's recommendations to help increase the metabolic rate and achieve a more effective fat loss effect. Remember, a healthy lifestyle is the key to boosting your metabolism.
An effective strategy to boost metabolism
Increase muscle mass
Why it matters:
Muscle tissue consumes more energy than adipose tissue while maintaining its function. Even at rest, you can burn about 6 calories per pound of muscle per day, while fat can only burn about 2 calories. Increasing muscle mass means that your basal metabolic rate (BMR) increases, and you can burn more calories even at rest.
Implementation method:
Engage in strength training: At least twice a week, in the form of free weights, machines, or bodyweight training.
Combination training: Combining high-intensity interval training (HIIT) with strength training can not only build muscle but also improve cardiorespiratory fitness.
Continuous improvement: As your body adapts, increase the weight or increase the intensity and frequency of your training to promote muscle growth.
Case Study:
A 35-year-old female patient not only lost 15 kg of weight, but also increased her basal metabolic rate by 20% through a 6-month weight training program, and her overall energy levels and health improved significantly.
Optimize your diet
Why it matters:
The caloric effect (TEF) of food refers to the amount of energy expended to digest and absorb food. Protein has the highest thermal effect, which can speed up metabolism and help with weight management.
Implementation method:
Increase protein intake: Each meal contains high-quality protein (such as chicken, fish, legumes, and dairy products), and the thermal effect of protein can increase metabolic rate by 15-30%.
Eat at regular intervals: Maintain a regular eating schedule to avoid prolonged hunger. Eating less frequently can prevent a drop in metabolic rate.
Choose carbohydrates and fats: Choose complex carbs (such as whole grains, vegetables and fruits) and healthy fats (such as olive oil and avocados) and avoid refined sugars and saturated fats.
Improves sleep quality
Why it matters:
Insufficient sleep can interfere with the hormonal balance in the body, affecting the normal secretion of hunger hormones (such as ghrelin) and satiety hormones (such as leptin), which in turn reduces the metabolic rate and increases appetite.
Implementation method:
Establish a regular sleep pattern: Try to go to bed and wake up at the same time each night.
Optimize your sleeping environment: Make sure your bedroom is dark, quiet and cool, and use comfortable bedding.
Limit blue light exposure: Avoid using electronic devices or using blue light filters for 2 hours before bedtime.
Rational use of ancillary products
Why it matters:
Certain ancillary products can increase metabolic rate in the short term, such as caffeinated products that increase caloric expenditure, while certain herbs such as green tea may help increase fat oxidation.
Implementation method:
Caffeine: Drinking coffee or tea in moderation (no more than 400 mg of caffeine per day) can increase energy expenditure in the short term.
Green/Black Tea Extract: These teas contain antioxidants that can increase metabolic rate.
Use of antipyretic patches: Use antipyretic patches after high-intensity training to help muscles relax, indirectly promote metabolism, and increase calorie expenditure.
With these practical strategies, you'll not only increase your metabolic rate, but also help you manage your weight more effectively. It's important to stick to these lifestyle changes and make them a part of your routine. In this way, increasing your metabolic rate and losing weight is no longer an unattainable goal.