Metabolism is the rate your body burns calories. Everyone’s metabolism is different, few people have fast metabolisms. While some overweight people have a slow metabolism. People with a faster metabolism will loose more weight then someone doing the same activity level and diet of someone with a slower metabolism.
There are some things about your metabolism that you can control and some you can’t. Age is a factor you can’t control. Starting at the age of 20, a metabolism declines 1 – 2% per decade.
Another uncontrollable factor is your gender. Men burn calories faster then women because men have more muscle tissue.
A family history of people with fast or slow metabolism is another uncontrollable factor. However, that can be a key indicator of your metabolism. Use that information to plan your life and what you may need to do.
All weight gain is not caused by your metabolism. As we age our metabolisms slow down, as well as out life slows down.
There are things you can do, if you have a slower metabolism. Learning what to eat and what to do for your body, will help you manage any metabolism issue you have.
A good place to begin dealing with a slower metabolism issue is to increase your lean muscle mass. This will help your metabolism maintain or speed up. Lean muscle mass burns 3 times the calories that fat does. It’s recommended to do aerobic exercise 3 – 4 times a week for about 30 min a day. This does not have to be all at one time. Could be done in a couple settings a day. Also it’s important to do strength training 2 – 3 times a week for about 15 min a day
Next focus on meals and eating. Eat on a schedule 4 – 5 times a day. Meals should be about every 4 – 5 hours. It’s recommended that adults have 1200 to 1600 calories a day. Don’t skip meals because that gives the wrong message to your body causing the body to go into survival mode. Eating burns calories. We have to eat food to have calories to burn.
Carbohydrates, fat and protein will increase your metabolism. Protein is key and important to have with every meal. Remember to eat proper proportions of proteins with each meal.
If you’ve really tried and focused on your body without results, then it’s time to go back to the doctor. It’s a good idea to keep a log of what you’ve done for your metabolism, that way the doctor will have an idea what don’t work for you.