This is called the “thermic effect of food” (TEF). Your body burns calories to absorb, digest and metabolise food. The answer is ensure you’re eating enough protein. If you think your metabolism is a bit sluggish there’s plenty you can do to help speed it up. So it’s important that if you’re looking to lose weight you need to eat enough food to fuel your body, without overdoing it. So each time you lose weight and put it back on you’re changing your body composition to have a higher fat percentage. If you put weight back on, which is very likely, this can go on as fat. If you lose weight quickly by restricting calories too much the chances of you losing muscle as well as fat are higher. The reason why dieting has an impact is because often with a lot of diet regimes the emphasis is on rapid weight loss and quite extreme calorie reduction. There is some evidence to show that dieting can result in a loss of muscle, as well as fat, if not done in a healthy, sustainable way. This in turn will affects your metabolism because your body composition will be changing.īut there are things you can do to offset some of these less than positive changes. Unfortunately, our muscle mass naturally decreases as we get older. ![]() Your resting metabolic rate will be lower the less muscle you have. The percentage of your body that is fat and muscle will also have a bearing because muscle burns more calories than fat. More energy (calories) is required to fuel a larger body than a smaller one. You may think a larger person has a slower metabolism than a smaller one, but in general, the opposite is true. Some common reasons why your metabolism may be slow include your size and body composition, how active you are, how much sleep you’re getting and if you have a history of dieting. We probably all know someone who seems to eat whatever they like and never puts any weight on! Some people will have naturally fast metabolisms. How fast your metabolism works will be down to several factors. If you have a fast metabolic rate you will often be able to eat more food without gaining weight, than someone with a slower metabolism. Your metabolic rate is the speed the metabolic actions occur and is measured in calories, so in simple terms a fast metabolism converts food into energy quicker than slow. Metabolism covers the biochemical reactions in your body that use nutrients and oxygen to create energy. ![]() doi:10.1249/MSS.What is metabolism? You may have heard the word, but what actually is it? Also, what is the effect of a fast, normal, or slow metabolism? ![]() The effects of breaking up prolonged sitting time: a review of experimental studies. Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Fat-soluble micronutrients and metabolic syndrome. EPOC comparison between resistance training and high-intensity interval training in aerobically fit women. Greer BK, O'Brien J, Hornbuckle LM, Panton LB. The impact of breakfast in metabolic and digestive health.
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