Metabolism and losing weight

By Noralyn Onto Dudt

If you think dieting will make you lose weight, think again. You need to consider what metabolism is and how it works.

Metabolism is the process through which your body converts what you eat and drink into energy. This complex process powers everything you do, from breathing, to growing, to providing your brain with the energy to think.

Whether your body is active or at rest, it's constantly burning calories (a measure of energy) non-stop.

Even when you're resting or sleeping, your body needs energy to keep vital functions going, like breathing, circulating blood, and repairing cells. This energy use is called basal metabolic rate (BMR)).

Daily activities such as walking,  talking, and doing everyday tasks also burn calories.  Physical activities like running, swimming, or lifting weights increase the number of calories your body uses.

Metabolism is largely influenced by genetics. However, there are some lifestyle modifications you can make that may help increase your metabolism. Even though your genetic makeup is the greatest determinant of your metabolism, don't let that deter you from making lifestyle changes if you want to lose weight. There are a few ways to give your metabolism a boost.

One key reason you may want to boost your metabolism is because of the role of metabolism plays in weight loss. Weight loss occurs when the body burns more calories than it consumes. Someone with a higher metabolic rate will burn more calories both at rest and during activity than someone with lower  ( or slower) metabolic rate.

Many people diet or follow restrictive diets to lose weight. But restrictive diets can sometimes backfire by slowing down your metabolism. That's because your body slows down your BMR, burning fewer calories over time, when it interprets reduced calorie intake as a threat of starvation. This is one reason why losing weight can often be difficult.

So how can you choose foods that will boost, rather than slow, your metabolism? Research has found that certain foods can affect diet-induced thermogenesis  ( DIT), which may boost resting metabolic rate. Foods that may have this effect include:

Protein—healthy sources of protein include lean chicken,  fish, beans, Greek yogurt, edamame, nuts, chia seeds, and low-fat cottage cheese. Protein is especially important as it takes more calories to digest than other foods. Protein also helps the body build fat-burning lean muscle mass.

Unrefined carbohydrates—fiber-rich foods that aren't highly processed can increase energy expenditure because they take longer to digest. Examples  include vegetables, fruits, whole-grain breads, brown rice, and legumes.

Caffeine—an 8-ounce cup of coffee contains about 100 milligrams (mg) of caffeine,  while an 8-ounce cup of black tea contains about 50 mg.

Green tea—green tea contains about 25 mg of caffeine per 8-ounce cup. Drinking about three cups of green tea a day can help you burn around 100 extra calories daily.

DIT (diet-induced thermogenesis) is higher in the morning and lower in the evening. Eating larger meals earlier in the day might help you burn more calories.

While losing weight requires burning more calories than you consume,  your body still needs sufficient fuel and nutrients to function properly. Instead of simply eating less, it's better to focus on consuming nutritious foods and increasing your physical activity. Getting enough sleep is also crucial -- studies have shown that lack of sleep affects activity in the brain's frontal lobe, which may decrease your impulse control and decision-making ability.

Eating the right kind of food, staying active and getting the right amount of sleep will increase your metabolic rate and will keep all sorts of illnesses and diseases at bay.