Skip to main content

Burning Facts About Your Metabolism

min read

By Emily Lockhart

Medically Reviewed by Julie Ching, MS, RDN, CDE

Metabolism is a hot topic when you’re trying to lose weight. Many people believe the metabolism refers to the rate at which the body burns calories. However, they are confusing metabolism with basal metabolic rate (BMR), which can increase based on the amount of muscle versus fat your body contains.

Metabolism, on the other hand, refers to the process by which the cells are able to break down food nutrients into energy to fuel various and necessary bodily functions—including heart rate, digestion, breathing, circulation, and so forth.

Here are 10 interesting facts that you might not know about your metabolism…

The Thyroid Gland Controls Metabolism

Your metabolism, which determines the rate at which your body is able to break down food into energy, is regulated by a small, butterfly-shaped gland known as the thyroid.  The thyroid gland is located at the front of your neck, near the Adam’s apple.

The brain sends messages to this “master control” when it comes to energy and protein production, hormone regulation, and other bodily processes (i.e., digestion).

An Underactive Thyroid Affects More Than Your Weight

Many people who have trouble losing weight claim to have an underactive thyroid, meaning they suffer from a slow basal metabolic rate (BMR). However, an underactive thyroid affects more than weight.

It causes a multitude of symptoms including weight gain, fatigue, depression, hair loss, low sex drive, and dry skin, which can only be remedied by thyroid medication.

Size Determines Metabolic Need

The idea that smaller, thinner individuals have a faster basal metabolic rate (BMR) or ability to burn calories is actually false. In fact, your body size and composition (fat tissues vs. muscle tissues) determines how much fuel  (i.e., food nutrients) you require in order to produce the energy to function.

So in essence, the larger you are; the more fuel you’ll need to function—and the higher your BMR will be.

Regular Exercise Boosts Metabolism

An increase in physical activity will increase your BMR. The main objective is to exercise at a rate where your heart rate increases when it comes to cardiovascular exercise.

Resistance training (or weight bearing exercise) is the most effective way to increase BMR—the greater your muscle mass; the faster your body will burn calories.

Men Have Higher BMRs Than Women

Due to the fact that lean muscle mass determines how efficiently the body burns energy, men tend to have higher BMR than women.

This explains the term “hollow leg” when it comes to growing teenage boys who tend to burn up what they eat a lot faster compared to teen girls who are prone to more fat tissues.

Metabolism Slows As We Age

There is some truth to the fact that our BMR gradually slows down as we age by approximately 2-percent every 10 years beginning in your early to mid 20s. This can be due to 2 factors:

Other Factors That Affect Metabolism

Genetics can also be an unfair factor when it comes to the rate at which we individually burn calories. For instance, if you come from a family of naturally thin, fit ancestors; chances are you will remain thin regardless of what you eat.

Crash Dieting Actually Thwarts Weight Loss

You might read about celebrities putting themselves through crazy crash diets in order to shed pounds before a big movie role or Hollywood event. However, crash diets, meaning diets that deprive us of vital nutrients and fuel to attain drastic weight loss, will only backfire.

In fact, those that consume less than 1,200 calories each day actually slow down their metabolism because the body thinks it’s starving.

Eat Every 2 to 3 Hours to Promote Weight Loss

An easy way to propel your body out of starvation mode and into weight loss mode is to keep it fueled with healthy food. Instead of long breaks between meals, make it a habit to consume 3 smaller meals and 2 healthy snacks each day to promote calorie burn.

Raising Your BMR With Stimulants

Aside from exercise, strength training, and the consumption of small, healthful meals, you can give your BMR a slight boost with stimulants like spices and caffeine. Medical experts say that drinking 1, 8-ounce cup of coffee prior to a workout can boost BMR by 3-percent.

However, weight loss powders, drinks, and pills that promise drastic results and excess caffeine are dangerous. Spicy foods—like capsaicin peppers—can slightly stimulate BMR by turning up the body’s core temperature, however, no gimmick will ever take the place of good old fashioned, healthy exercise.

MS, RDN, CDCES

Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.

Diet and Nutrition News & Advice

Explore

Dietary Fibre Affects More Than Your Colon: How the Immune System, Brain and Overall Health Benefit Too
By Mark Wulczynski Diet and Nutrition News & Advice

Dietary Fibre Affects More Than Your Colon: How the Immune System, Brain and Overall Health Benefit Too

There’s no shortage of advice about what to eat, including hype about the latest superfoods that will help you live to 100, or about the newest restrictive diets that claim to help you lose weight and look beautiful. As a researcher from the Farncombe Family Digestive Health Research Institute, I’m well aware that there is […]

Read More about Dietary Fibre Affects More Than Your Colon: How the Immune System, Brain and Overall Health Benefit Too

4 min read

What’s the Best Diet for Healthy Sleep? A Nutritional Epidemiologist Explains What Food Choices Will Help You Get More Restful Z’s
By Erica Jansen Diet and Nutrition News & Advice

What’s the Best Diet for Healthy Sleep? A Nutritional Epidemiologist Explains What Food Choices Will Help You Get More Restful Z’s

You probably already know that how you eat before bed affects your sleep. Maybe you’ve found yourself still lying awake at 2 a.m. after enjoying a cup of coffee with dessert. But did you know that your eating choices throughout the day may also affect your sleep at night? In fact, more and more evidence […]

Read More about What’s the Best Diet for Healthy Sleep? A Nutritional Epidemiologist Explains What Food Choices Will Help You Get More Restful Z’s

5 min read