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Title : Understanding of metabolism and weight loss
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Understanding of metabolism and weight loss

Energy needs for functions basic body to remain fairly constant and are not easily changed. The basal metabolic rate represents about 70 percent of the calories you burn each day. In addition to your basal metabolic rate, two other factors determine the amount of calories your body burns each day.

Food processing (thermogenesis) - The digestion, absorption, transport and storage of food eaten also has calories. This accounts for 100-800 calories consumed each day.

Physical activity - Physical activity and exercise - as a sport, running or walking, climbing stairs or any account physical activity for the rest of calories your body burns each day. Physical activity is by far the most variable factors that determine the amount of calories you burn each day.

These are modifiable factors and are affected by our attitude toward health and fitness. conscious actions towards adaptation of healthy diet and lifestyle can help increase energy expenditure.

The metabolism and weight

may be tempting to blame weight gain metabolism. But because the metabolism is a natural process, our body has many mechanisms that regulate it to meet their individual needs. Only rarely do we see excessive weight gain of a medical problem that slows metabolism, Cushing's syndrome or have a thyroid gland (hypothyroidism).

Unfortunately, weight gain is complicated. It is likely that a combination of genetic, hormonal controls, diet composition and environmental impact on our lifestyle, including sleep, physical activity and stress. All these factors lead to an imbalance in the energy equation. - Weight gain when more calories than you burn eat. Or burn fewer calories than you eat

While it is true that some people seem to be able to lose weight faster and more easily than others, everyone will lose weight when you burn more calories they eat. Therefore, to lose weight, we need to create an energy deficit by eating fewer calories or increase the number of calories you burn through physical activity or both.

The human body is designed to save excess energy for times when food may not be available, so the extra energy is stored as fat. If we take in fewer calories than your body needs to perform all its functions, you will be forced to break the stored fat for energy and we lose fat.

However, our body also breaks down muscle. Remember, muscle is the biggest contributor to our metabolic rate, so the loss of muscle means our calorie needs decrease. We can compensate for this decrease in metabolic rate doing strength training as part of our routine, to help maintain our muscle mass.

People trying to lose weight are advised to create a calorie deficit of 500-1000 calories per day.

500-1000 This means eating fewer calories than we need to maintain our weight. This can be achieved either through eating 500-1000 fewer calories by enough to burn many calories exercise, or a combination of the two.

For example, stop eating snack samosas a total of 300 calories and burn 200 calories running.

• A 500 calorie deficit (or excess) per day for 7 days, add up to 3500 calories. This is equivalent to half a kg / pound of lost (or gained) fat in a week.
• A 1000 calorie deficit (or excess) per day are added to 1 kg / 2 lost (or gained) pounds in a week.

However, the creation of such a large deficit every day can be difficult and counterproductive. Remember that reducing calories too fast and / or over your metabolic rate will slow down.

The American College of Sports Medicine warns that calorie levels should never drop below 1200 calories / day for women or 1800 / day for men; even these levels are very low.

There is no easy way to lose weight. The basis for weight loss continues to be based on physical activity and diet. Consume fewer calories than you burn and lose weight. Our knowledge is growing about all the mechanisms that have an impact on appetite, food choices, and how your body processes food and burns.

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References

http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508?pg=2

http://www.mckinley.illinois.edu/handouts/metabolism.htm

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