Weight Loss and Metabolism

Metabolism refers to how our body uses energy or calories to support our daily body functions. It can be divided into three different parts:

Resting Metabolic Rate

• The energy needed for our body’s functions at rest, such as breathing and heartbeat
• It makes up most of our metabolism ranging from 60 to 75 percent of our daily energy needs

Thermic Effect of Food

• This refers to the energy needed to break down food for digestion
• It’s like a “calorie tax” on eating
• It accounts for only 10 percent of our energy needs

Thermic Effect of Physical Activity

• Includes higher intensity activities like running or weight lifting, and light activities such as walking
• Small movements we do throughout the day like standing or fidgeting are included
• Can affect our metabolic rate from 15 to 30 percent

5 Tips for Weight Loss

Tip 1

Do not overly restrict calorie/energy intake. Calculate your metabolic energy needs and subtract between 250 to 300 calories instead of trying a very low calorie diet.

Many diets decrease calorie intake too much. Although this may show rapid weight loss in the beginning, your body may adapt to this lower energy intake. This means you will need to continue to cut calories to see weight loss and make weight loss more difficult to achieve. It is more effective (and safer) to slightly decrease daily calorie intake for more gradual, yet consistent weight loss.

Tip 2

Eat more protein. Aim to get at least 20 to 35 percent of your total calorie intake from protein. Always include a moderate portion of protein at every meal and snack.

Protein takes longer to digest than other foods and can keep us fuller for longer, which may decrease hunger and the impulse to snack later in the day. Protein is needed to support muscle growth, and muscle is known to need more energy for its function at rest than fat does. Thus, gaining more muscle means you will burn more calories. Spread protein intake evenly throughout the day.

Tip 3

Do not go long periods of time without eating. Try to eat at least 3 balanced meals with snacks in between. It’s okay to listen to your body when it’s hungry and eat healthy snacks in between meals.

There are several possible advantages to eating smaller, more frequent meals, and some studies have found that eating up to 5 times per day resulted in the greatest weight loss. These studies discuss how spreading out protein intake over several meals throughout the day can better maintain muscle production, lead to less muscle breakdown and increase fat loss.

Tip 4

Keep your body moving. Do at least 30 minutes of planned or structured physical activity daily. Try different activities like cardio, strength training and balance throughout the week. It’s okay to do high-intensity physical activities some days and then lower level activities such as walking on other days.

As mentioned before, our energy needs can vary from 15 to 30 percent based on our activity level. This means the more active you are, the more energy your body will need. If you are more physically active, you won’t have to reduce your calorie intake as much to see weight loss.

Tip 5

Create meals and snacks that make you feel full and happy, not just provide the lowest number of calories. Include fiber, protein and healthy fats every time you eat to bring the most satisfaction.

Eating foods that keep us fuller and increase our feelings of satisfaction can be a great strategy for losing weight. Foods with more fiber, protein and healthy fats can keep us feeling more content after meals and reduce feelings of hunger later in the day.

30- to 60-Minute Activity Ideas

High-Intensity Cardio

• Jogging or running
• Swimming
• Playing a sport
• Cycling
• Circuit training

Light- to Moderate-Intensity Cardio

• Walking
• Dancing
• Stretching
• Yoga

Strength Training

• Using dumbbells or resistance bands
• Push-ups, sit-ups, planks and squats