The need for energy for your body’s essential functions remains practically constant, and it is not easy to modify.
In addition to your basal metabolism, or basal metabolic rate, two other factors determine how many calories your body burns per day:
Food processing (thermogenesis). Digesting, absorbing, transporting, and storing the food you eat also requires calories. About 10 percent of the calories from carbohydrates and protein you eat are used during digestion and absorption of food and nutrients. Physical activity. Physical activity and exercise - like playing tennis, walking to the shops, running the dog, and any other movement - account for the rest of the calories your body burns each day. Physical activity is by far the most variable factor that determines how many calories you burn each day.
Scientists refer to the activity you do during the day that is not deliberate exercise “no exercise activity thermogenesis” (NEAT). This activity includes walking from room to room, gardening activities, and even small movements of the hands and feet when nervous or restless. The NEAT represents approximately 100 to 800 calories that are consumed per day.
Metabolism and weight
It can be tempting to blame your metabolism for your weight gain. But because metabolism is a natural process, your body has many mechanisms that regulate it to meet your individual needs.
Only in rare cases will you have excessive weight gain due to a medical problem that slows down your metabolism, such as Cushing’s syndrome or an underactive thyroid gland (hypothyroidism).
Unfortunately, weight gain is a complicated process. It’s likely a combination of genetic makeup, hormonal controls, diet composition, and the impact of the environment on your lifestyle, including sleep, physical activity, and stress.
All of these factors result in an imbalance in the energy equation. Weight gain occurs when you consume more calories than you burn or burn fewer calories than you consume.
While it is true that some people seem to be able to lose weight more quickly and easily than others, everyone loses weight when they burn more calories than they take in. To lose weight, you must create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity or both.
Eat more protein
According to Australian research, eating lean protein for breakfast and lunch helps you burn more fat after meals than if you eat low-protein foods. Add an egg for breakfast and chicken or fish breast for lunch.
Drink tea or coffee
Consume 5 cups (5 ounces) of green tea a day or 2 cups of coffee. The caffeine in these drinks will help you burn more fat.
Eat no less than 1,200 calories
A person enters a “no calorie burn” state when consuming less than 1,200 calories. Stress creates more body fat, so don’t let your body go into this state. Don’t skip meals and eat every 3-4 hours.
Choose low glycemic carbohydrates
These will avoid abrupt changes in blood glucose and insulin. Therefore they will not be stored as fat. I prefer a whole grain cookie over a refined flour cookie.
A more detailed look at physical activity and metabolism
While you don’t have much control over the speed of your basal metabolism, you can control the number of calories you burn through your level of physical activity. The more active you are, the more calories you will burn. Some people with fast metabolisms are probably more active and perhaps more restless than others.
Aerobic exercise is the most effective way to burn calories and includes walking, cycling, and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine.
If you want to lose weight or reach specific goals, you may need to increase your physical activity time even more. If you can’t set aside time for a longer workout, try doing 10-minute exercises throughout the day. Remember that the more active you are, the greater the benefits.
Experts also recommend muscle-strengthening exercises, such as weight lifting, at least twice a week. Muscle strengthening is essential because it helps build muscles. Muscle tissue burns more calories than fat tissue.
Any extra movement helps burn calories. Find ways to walk and move a few more minutes each day than the day before. Using the stairs more often and parking the other vehicle in the store are simple ways to burn more calories. Even activities like gardening, washing the car, and doing housework help burn calories and lose weight.