Metabolism includes all the chemical processes that take place in our body. It is divided into two phases: catabolism and anabolism. Catabolism is the phase where substances are broken down into smaller components, specifically into amino acids, sugars, fatty acids, and other compounds.

For example, through catabolism, your body breaks down the proteins you get from food into their basic building blocks, amino acids. During catabolism, energy is released.

After the catabolic phase, anabolism follows, which involves the synthesis of molecules from smaller building blocks.

For instance, your body synthesizes proteins, glycogen, and other structural components of cells. During anabolism, energy is stored in your body.

The basic functions of metabolism include, in summary:

• The conversion of energy from food into other forms of energy necessary for the functioning of the body and cells.
• The digestion of food.
• The repair of cell damage.
• The removal of waste products.

Have you ever wondered how metabolism can help or hinder your weight loss? Whenever you aim to lose, maintain, or increase your body weight, your metabolism is an essential factor you need to understand. You’ve probably wondered how many calories you need to consume in a day. First, your energy expenditure needs to be calculated, considering the following factors:

• Basal Metabolic Rate (BMR): This is the minimum energy required for your body to perform essential functions (e.g., breathing, heartbeats, etc.).
  Dietary Thermogenesis: This is the energy your body uses to digest food.
  Thermogenesis Due to Physical Activity: This is the energy you burn through any physical activity you engage in during the day.

Then, the secret lies in energy balance. Think of it as a scale. On one side, you have the calories you consume through food, and on the other, you have your energy expenditure. Depending on the calories you burn during the day, you need to intake the corresponding calories through food to reach your desired weight goal.

If you want to lose weight, you need to consume fewer calories than you burn. Conversely, if you want to gain weight, you need to do the opposite.

Useful Tip

By knowing your daily energy expenditure, you can adjust your calorie intake to achieve your weight goal.

As I have already mentioned, the Basal Metabolic Rate (BMR) is the total number of calories your body needs daily to perform all its vital functions, such as breathing, heart function, maintaining body temperature, and more.

The total number of calories required by each person at rest is different and depends on various factors.

This metabolism covers about 75% of your daily energy expenditure.

The Basal Metabolic Rate (BMR) is affected by several factors:

Body Surface Area

People with a larger body surface area generally have a higher BMR.

Gender

Men usually have a larger body size and more muscle mass, leading to a higher BMR.

Age

Age and developmental stage also affect BMR. For example, children, due to their growth, have a higher BMR per unit of body surface.

Body Composition

Lean mass consumes significantly more energy, as muscles and vital organs are constantly in operation, even at rest. In contrast, adipose tissue is used as an energy reserve and therefore does not expend much energy.

Other Factors

In women, pregnancy and breastfeeding increase the body's energy needs, while menopause decreases them.

I often get asked this question in my office!

Basal metabolism is influenced by body composition. The more lean mass (specifically muscle mass) someone has, the more calories they burn throughout the day.

This happens because muscles and vital organs are constantly in action, whereas adipose tissue remains inactive. Therefore, as muscle mass increases, so does the basal metabolic rate of the individual.

Helpful tip

Increasing muscle mass can be achieved through exercise, especially resistance exercises, and a sufficient intake of protein through the diet.

Protein consumption contributes to higher "burns" during digestion compared to other macronutrients (carbohydrates, fats). Additionally, consuming high-quality protein (found in animal-based foods) helps maintain and increase muscle mass, thereby leading to greater energy expenditure.

If you want to know your fat percentage, muscle mass, fluid levels, and visceral fat, the Body Composition Analysis measurements I offer in my office will provide the answers. Contact me to schedule your measurement.

Whenever I ask the question, "What do you think metabolism is?" 9 out of 10 people tell me it's the process by which the body breaks down food.

Of course, the correct answer was given earlier. What they refer to is diet-induced thermogenesis, which is the energy required by the body for the digestion and absorption of the nutrients contained in a meal.

This process lasts 4 to 8 hours after a meal and increases the metabolic rate by 5-10% of the daily energy expenditure. This factor depends on:

• Age
• Gender
• Exercise
• The quantity and content of the meal.

Diet composition

Increasing protein intake in your diet can help you burn more calories, as protein requires slightly more effort from your body during digestion compared to fats or carbohydrates. Additionally, protein can contribute to muscle mass increase, which, as I mentioned earlier, is a crucial factor affecting metabolism.

Energy intake

As I mentioned above, your weight depends on the energy balance. Think of it as a scale. If you consume more calories than you burn, your weight will increase. If you do the opposite, your weight will decrease. However, if you choose to eat significantly fewer calories than you need, your metabolism will slow down.

Find the right balance in your energy balance to support your metabolism!

Useful tip

Remember that a balanced diet aimed at slow and steady weight loss, without undermining your health, always outweighs restrictive diets that promise dramatic results in a short time!

Basal metabolism can be estimated using equations, as we have applied in this specific application. However, for greater accuracy, other methods are used:

Direct Calorimetry: Based on the measurement of the heat emitted from your body.

Indirect Calorimetry: Based on the amount of oxygen consumed by your body.

Bioelectrical Impedance Analysis (BIA): Based on the electrical conductivity and resistance of your body's tissues to an alternating current. Lean mass (muscle mass and vital organs) shows greater conductivity compared to fat tissue. Each tissue in the body has a different resistance to electrical current, so it can be accurately measured.

Among the methods listed, bioelectrical impedance is considered the most reliable, provided that specific conditions are met before measurement, and it is also painless.

Undoubtedly, each of these methods has its advantages and disadvantages, and there may be small or large discrepancies between them. However, estimating metabolism is crucial for designing an effective nutrition plan.

Still, it's important not to focus solely on whether your metabolism is "good" or "bad" according to the results, but how you can change your eating habits, mindset around food, and lifestyle to achieve your goal regarding your body weight. A "bad" or "average" metabolism can become an excuse not to take action.

To achieve maximum accuracy in measuring your basal metabolism, certain conditions must be met:

• Avoid consuming alcohol and engaging in intense physical activity for the 24 hours prior to the measurement.
• Refrain from eating, drinking, or smoking for at least 4 hours before the test.
• If you are a woman, avoid scheduling the measurement a few days before, during, or after your menstrual period.
• Lastly, ensure you are in a state of rest during the hour leading up to the measurement.

"He has a fast metabolism; he burns everything he eats. I, on the other hand, gain weight just by breathing air." I hear this phrase often in my office. Similarly, when there's no weight loss for a week, clients ask me, "Have I hit a plateau?"

The Plateau Effect refers to the state where, after following a diet for an extended period, the scale stops moving. To clarify, it’s not the slow weight loss when aiming to lose just 3 kilos. It's when you still have 20 kilos to lose, you’re following your nutrition plan perfectly, and yet the scale hasn’t budged for 2 months.

Does this sound familiar? Contrary to popular belief, this plateau isn’t caused by your metabolism, but rather by other factors. A key element is fatigue or boredom from sticking to your plan.

Even if you're determined to achieve your weight goal, a restrictive diet or a monotonous meal plan can wear you down. As a result, you may unintentionally deviate from your program, hindering your progress.

Helpful Tip

The solution lies in variety and discovering new recipes to keep things interesting and enjoyable!

Several factors can contribute to a slower metabolism, reducing the calories your body burns throughout the day:

Restrictive Diets

Strict, restrictive diets over a long period can lead to the Plateau Effect, where your weight stabilizes to protect your body’s health. Additionally, rapid weight loss can lower your metabolism due to decreased energy expenditure for food digestion.

Age

As you age, your muscle mass tends to decrease, and since muscles are more metabolically active than fat tissue, losing muscle mass slows down your metabolism.

Thyroid Function

If your thyroid gland underperforms and doesn’t produce enough thyroid hormones, it can result in a slower metabolism.

The number of meals you consume in a day does not determine the acceleration of your metabolism. You can adjust your meal schedule according to your daily commitments. For example, you can have fewer than five meals per day without negatively affecting your metabolism.

The main guideline for meal frequency is to include three main meals in your day (breakfast, lunch, and dinner) and avoid leaving long gaps without eating. If your stomach remains empty for too long, you're more likely to make unhealthy food choices due to intense hunger or cravings.

Regardless of how many meals you choose to have, what truly matters is listening to your body—recognizing when you're genuinely hungry, when you're experiencing cravings, or when you're eating to cope with positive or negative emotions. Make mindful and balanced food choices that will support you in managing your weight effectively!

Surely, at some point you've heard about foods that can accelerate your metabolism. But how reliable is this claim?

Based on research, the increase in metabolism is very small throughout the day. Therefore, consuming such foods (e.g., green tea, spicy foods, etc.) with the aim of speeding up your metabolism will not bring you noticeable results.

There are several dietary supplements that claim to speed up your metabolism. Some ingredients that have been linked to rapid weight loss include:

• Green tea
• Conjugated linoleic acid (CLA)
• L-carnitine
• Capsaicin
• Lecithin

Based on research conducted on such supplements, the results are not clear. There are still some questions that need to be answered in order to provide a scientifically backed conclusion on this topic.

It is still unknown whether they have any significant effect on your metabolism, and research findings have shown that they may have negative effects on your health. Many of the active substances mentioned above are associated with side effects and may cause drug interactions.

Useful tip

The most recommended and safe method for achieving a healthy body weight remains a balanced diet, combined with physical activity, under the guidance of a qualified dietitian-nutritionist.

Eating one meal a day is a form of intermittent fasting aimed at weight loss. However, the results of available studies regarding its effects on the body and metabolism remain conflicting. Most data suggests a negative impact on metabolism. Additionally, such a dietary plan is not characterized by long-term adherence and may affect nutrient absorption in your body. Finally, it is unsuitable for certain population groups, such as patients, children and adolescents, as well as pregnant and breastfeeding women.

Helpful tip

So far, we know that a balanced diet characterized by variety and moderation, consuming at least 3 main meals daily (and 1-3 snacks for those who wish), combined with physical activity, can contribute to maintaining and/or increasing metabolism.

Irini Koidou. Handbook of Foods and Nutrition by the American Dietetic Association. P.p. 57-59.

Gijs H Goossens. The Metabolic Phenotype in Obesity: Fat Mass, Body Fat Distribution, and Adipose Tissue Function. June 1, 2017.

Raul K Suarez. Energy and Metabolism. October 2012.