Metabolism and weight loss: How you burn calories

Find out how metabolism affects weight, the truth behind slow metabolism and how to burn more calories.

Some people blame their weight on how their body breaks down food into energy, also known as metabolism. They think their metabolism is too slow. But is that really the cause? If so, is it possible to speed up the process?

It's true that the rate at which the body breaks down food is linked to weight. But a slow metabolism isn't usually the cause of weight gain.

Metabolism does help decide how much energy a body needs. But weight depends on how much a person eats and drinks combined with physical activity.

Metabolism is the process by which the body changes food and drink into energy. During this process, calories in food and drinks mix with oxygen to make the energy the body needs.

Even at rest, a body needs energy for all it does. This includes breathing, sending blood through the body, keeping hormone levels even, and growing and repairing cells. The number of calories a body at rest uses to do these things is known as basal metabolic rate, also called basal metabolism.

Muscle mass is the main factor in basal metabolic rate. Basal metabolic rate also depends on:

Besides the basal metabolic rate, two other things decide how many calories a body burns each day:

How much a body moves. Any movement, such as playing tennis, walking to a store or chasing the dog, makes up the rest of the calories a body burns each day. This can be changed a lot, both by doing more exercise and just moving more during the day.

Daily activity that isn't exercise is called nonexercise activity thermogenesis (NEAT). This includes walking around the house. It also includes activities such as gardening and housework, and even fidgeting. NEAT accounts for about 100 to 800 calories used daily.

You might want to blame a medical condition for slow metabolism and weight gain. But rarely does a medical condition slow metabolism enough to cause a lot of weight gain. Conditions that can cause weight gain include Cushing syndrome or having an underactive thyroid gland, also known as hypothyroidism. These conditions are uncommon.

Many things affect weight gain. These likely include genes, hormones, diet and lifestyle, including sleep, physical activity and stress. You gain weight when you eat more calories than you burn or burn fewer calories than you eat.

Some people seem to lose weight more quickly and more easily than others. But everyone loses weight by burning more calories than are eaten. The bottom line is calories count. To lose weight, you need to eat fewer calories or burn more calories through physical activity. Or you can do both.

You can't easily control the speed of your basal metabolic rate, but you can control how many calories you burn through physical activity. The more active you are, the more calories you burn. In fact, some people who seem to have a fast metabolism are probably just more active and maybe fidget more than others.

To burn more calories, the Physical Activity Guidelines for Americans recommends the following:

Aerobic activity. As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.

Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yardwork and aerobic dancing.

Don't look to dietary supplements for help in burning calories or losing weight. Products that claim to speed up metabolism usually don't live up to their claims. Some may cause bad side effects.

The U.S. Food and Drug Administration doesn't ask for proof that dietary supplements are safe or that they work. Question the claims that are made. Always let your health care providers know about supplements you take.

There's no easy way to lose weight. To take in fewer calories than you burn, the 2020-2025 Dietary Guidelines for Americans recommends cutting 500 to 750 calories a day to lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week. Add more physical activity to get to your weight-loss goals faster and maintain your weight loss.

A health care provider, such as a doctor or registered dietitian, can help you explore ways to lose weight.

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Metabolism and weight loss: How you burn calories - Mayo Clinic

Vibration machines, also called shaking machines or shaking platforms, use whole-body vibrations to force your muscles to contract reflexively. Theyre available in some gyms and are sold for home use.

Generally, people perform exercises like squats, pushups, or crunches on these machines while theyre vibrating.

Supporters of vibration machines say these vibrations make your muscles work harder and can help you lose fat, build muscle, and get stronger.

At this time, theres a limited amount of high-quality research looking at the effectiveness of these devices. Theres some evidence they may help with weight loss and muscle gain, but more research is needed to understand how effective they are compared to traditional exercise.

Lets break down what the latest research has found about vibration machines for weight loss and muscle gain.

Some studies have found whole-body vibration machines may have several health benefits, like helping you lose weight and build muscle. However, more research is needed to understand their effectiveness compared to traditional exercises.

Many of the studies currently published have small sample sizes or only look at the effects of vibration machines on people who are currently physically inactive or obese.

Heres what the latest research has found about these machines.

A 2019 review of studies examined the potential fat loss effects of whole-body vibration machines on people. The researchers found seven studies with a total of 280 participants suitable for analysis.

They found that whole-body vibration led to a significant amount of fat loss but didnt cause a significant change in body fat percentage in studies shorter than 6 months long.

They concluded that longer and larger studies are needed to accurately evaluate whole-body vibration machines.

A 2012 study examined the effect of vibration training on the arterial stiffness and blood pressure of 10 young women who were overweight or obese.

The participants either performed three sessions of vibration training for 6 weeks or were in a nonexercising control group. Participants in the exercise group performed a combination of squats and calf raises.

At the end of the 6 weeks, the women who underwent vibration training had a significant decrease in their systolic blood pressure compared to the control group.

Although its not clear how effective vibration training is compared to other forms exercise, it may be a good option for people who cant perform traditional exercise.

In the same 2012 study, the researchers observed an 8.2-kilogram (18-pound) increase in maximum leg extension strength in women who performed vibration training compared to the control group.

In another 2012 study published in the Journal of Alternative and Complementary Medicine, researchers examined the potential benefits of vibration training for nonobese women in their 20s. The women completed 8 weeks of training twice per week.

In the 36 women who completed the study, the researchers noticed a significant improvement in standing long jump scores, which is a measurement of lower body power.

In the Journal of Alternative and Complementary Medicine study, researchers also found a significant decrease in the womens skin folds and a decrease in their overall body fat by the end of 8 weeks.

In a 2016 study, researchers looked at the effects of vibration training on the body composition of middle-aged obese women. The women were put into one of three groups:

All three groups lost body fat, but the second and third groups lost more fat than the first group.

The researchers concluded that vibration training combined with a diet program was equally as effective as an aerobic program with a diet program over 9 months.

When the platform of a vibration machine shakes, your muscles reflexively contract rapidly. Even though this isnt under your conscious control, it still requires energy and causes you to burn calories.

Machines called electromyographs, which measure electrical activity in your muscles, have confirmed that vibration machines cause an increase in muscular activity.

The amount of energy your body burns depends on the frequency and strength of the vibrations.

Vibration machines are generally safe. However, they may not be suitable for some people.

People who are at a high risk of falling may want to stick to exercises where theyre lying or sitting as opposed to standing.

Some studies have found repeated exposure to vibrations is linked to several negative health effects, such as an increased risk of developing back, neck, hand, shoulder, and hip pain.

However, these studies arent looking specifically at vibration machines but occupational sources of vibration, such as using jackhammers, driving delivery vehicles, and using earth moving equipment.

Repeated exposure to vibrations is also associated with an increased risk of developing:

However, most studies linking vibration to these health effects look at people exposed to vibration every day for an extended period while working. These people are also often exposed to other risk factors, like toxic chemicals and repeated heavy lifting.

More research is needed to understand exactly how vibration affects your body.

Depending on the model, you can use vibration machines while standing, lying, or sitting. Most of the time, people perform exercises on the machine while its vibrating to increase the number of calories they burn.

Many different types of exercise can be performed on a vibration machine. You can perform both static and dynamic exercises.

Static exercises involve holding a position for a set length of time. A plank is a static exercise. Dynamic exercises involve moving during the exercise. Pushups are one example.

Some potential exercises you can perform on a vibration machine include:

Its not clear how effective vibration machines are compared to traditional weight loss techniques. They may make a suitable addition to your fitness program, but they shouldnt be a substitute for regular exercise and a healthy diet.

No matter how you lose weight, the aim is to eat fewer calories than youre burning. You need to burn about 3,500 calories to lose 1 pound of fat.

People who focus on a slow and steady approach to weight loss are generally more successful at keeping the weight off than people who try to lose weight as quickly as possible.

You can lose weight by dieting, exercising, or a combination of the two. Combining exercise with a healthy diet is often more effective than focusing on one or the other.

If you dont enjoy traditional forms of exercise like running or biking, there are many other activities that can help you increase the number of calories you burn each day. The following are just some examples:

At this time, it isnt clear how effective vibration machines are for helping you burn fat or gain muscle. Some studies have found that they led to weight loss, but many of these studies have small sample sizes or only look at participants who are currently overweight or obese.

Although you shouldnt use a vibration machine as a substitute for good eating and exercise habits, it may make a good addition to an already solid workout program.

Excerpt from:
Do Vibration Machines Work for Weight Loss? - Healthline

Weight loss surgery carries a risk of complications, some of which can be serious.

Before having surgery, speak to your surgeon about the possible benefits and risks of the procedure.

You'llhavetreatment to reduce your risk of blood clots after surgery, such as special legstockings or blood-thinning medicine, but you can sometimes still get them.

Common places to get blood clots are in the lower leg (deep vein thrombosis)or lungs (pulmonary embolism).

Symptoms can include:

Contact a GP or NHS 111 as soon as possible if you think you might have a blood clot.

Sometimes the wounds from your surgery can become infected while they're healing.

Signs of a wound infection can include:

Contact a GP or NHS 111 if you think your wound may be infected.They may prescribe a course of antibiotics.

If you have gastric band surgery, there's a small risk that the band could move out of position.

This can cause:

See a GP if you have these symptomsand they do not go away. If your band has moved, you'll need further surgery to put it back in place or remove it.

In the days or weeks after a gastric bypass or sleeve gastrectomy, there's a small chance that food could leak out into your tummy.

This can cause a serious infection inside your tummy.

Symptoms of a leak can include:

Call your GP orNHS 111 as soon as possible if you have these symptoms. You may need surgery to repair the leak and antibiotics to treat any infection.

Sometimes the stomach or small intestine can become narrower or blocked after weight loss surgery. This can happen as a result of the side effects of the surgery, such as scarring and reduced blood flow to the area.

The blockage can cause a number of complications, including food getting stuck and your gut becoming kinked or twisted.

This can then cause the following symptoms:

Contact a GP or NHS 111 as soon as possible if you have these symptoms. You may need to have a procedure to widen or clear the blockage using a thin, flexible tube passed down your throat(endoscope).

Cutting food into small chunks, chewing thoroughly andnot drinking during meals can help reduce the risk of a blockage.

Weight loss surgery canmake it harder for your gut to absorbvitamins and minerals from food, so there's a risk you could become malnourished.

This might not always be obvious, but possible symptoms can include:

Having abalanced diet can help reduce the risk of malnutrition, but most people need to take extra nutritional supplements for life after surgery.

You'll have regularblood tests after surgery to measure your vitamin and mineral levels, so any problems can be picked up and treated.

It's common to develop gallstones in the first year or two after weight loss surgery. These are small, hard stones in the gallbladder that can form if you lose weight quickly.

The main symptom of gallstonesis episodes ofsevere tummy pain that come on suddenly and can last a few minutes to a few hours.

They can also sometimes cause:

See a GP if you have symptoms of gallstones. You may need an operation to remove your gallbladder.

As you lose weight after surgery,you may be left with excess folds and rolls of skin, particularly aroundyour breasts, tummy, hips and limbs.

Surgery, such as atummy tuck,can be used to remove the excess skin. But its usually consideredcosmetic surgery so it is not always available on the NHS.

Ask as GP if surgery to remove excess skin after weight loss surgery is provided on the NHS where you live.

Weight loss surgery is a major operation and there is a chance of dying during the procedure or asa result of a serious complication afterwards.

But this is rare.

Page last reviewed: 14 April 2020Next review due: 14 April 2023

Follow this link:
Weight loss surgery - Risks - NHS

For individuals wanting to lose weight, it can be challenging to find a suitable weight loss program since there are so many available online. However, adopting a diet rich in whole foods and limiting processed foods is a good starting point.

This article explains how to plan a meal for weight loss and includes a 7-day meal plan for people to consider. It also discusses other helpful approaches to weight loss for different groups and those with different dietary requirements.

A person should plan their meals according to their requirements. They should consider:

Online resources are available that can help a person plan their meals. However, each plans nutrient content can vary greatly, so a person must ensure they receive a sufficient amount of vitamins, minerals, and fiber.

The following section contains a healthy meal plan for weight loss that a person can adapt as necessary.

The following meal plan provides options for 7 days of meals and snacks. The plan consists of nutrient-dense whole foods.

A person should determine the appropriate portion sizes, according to their weight loss goals, activity levels, and individual requirements.

A weight-loss diet plan can often begin in the grocery store.

Planning ahead can help when it comes to purchasing and eating the right foods. If a person can visualize their shelves and refrigerator full of healthy foods, they may also be less tempted to add unhealthy varieties to their stock.

A person can consider the following tips:

Healthy additions to add to any grocery list include:

Understanding exactly what is needed and cutting out snacks high in added sugar and fat can make grocery shopping easier.

When considering ways to lose weight, vegetarians and vegans should include whole foods and limit refined carbohydrates and processed foods. People should pay particular attention to packaging labels when purchasing meat alternatives, as many of these products contain added sugar and fat.

People who eat a plant-based diet will also need to ensure that their meals contain enough protein. Some good sources of plant protein include:

Research shows that people who follow a vegan diet tend to have a lower body mass index (BMI) compared to omnivorous diets and pescatarian diets.

Vegan diets are entirely plant-based, which means they do not include meat, eggs, or dairy products.

Vegan diets eliminate many foods high in fat, cholesterol, calories, and saturated fat. However, since animal diets contain vitamin B12, individuals following a vegan diet will need to find other sources of B12, such as supplements or fortified plant milks and cereals.

The following provides an example of a 1-day vegan meal plan.

Those who follow a vegetarian diet avoid meat and fish but may continue to eat eggs and dairy products.

Research shows that following a vegetarian diet can be an effective way to lose weight. However, individuals who follow a vegetarian diet need to be careful about what they eat to ensure they meet their nutritional requirements.

The below meal plan provides an example of what one day following a vegetarian diet might encompass.

Learn more about vegan and vegetarian diets here.

Losing weight can help a person with diabetes manage their blood sugar levels and avoid complications.

According to the American Diabetes Association, people with diabetes should lose weight through a combination of exercise, diet, and portion control. Low glycemic index (GI) foods can help someone avoid spikes in blood sugar while they lose weight.

A person who has type 1 diabetes should consult their doctor or dietitian for help devising a weight loss plan. People will need to manage their diet to work alongside any medications they take to control their blood sugar levels.

For individuals with diabetes, a healthy meal plan should focus on whole foods rather than processed foods to help manage blood sugar levels as much as possible.

It will include non-starchy vegetables such as broccoli, spinach, and green beans. It will also incorporate fewer added sugars and refined grains, such as white bread, rice, or pasta.

Below is an example of what one day following a diabetes meal plan might entail.

Dietary choices can contribute to obesity and type 2 diabetes, which can increase persons risk of cardiovascular disease.

A heart-healthy meal plan emphasizes foods that support cardiovascular benefits, such as vegetables, whole grains, and oily fish. It also limits red and processed meats, alcohol, and foods high in sugar and salt.

Examples of heart-healthy diets include the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, and vegetarian diets. Research shows all of these diets can help prevent cardiovascular disease.

Below are some meal options for a heart-healthy diet.

Dietary requirements vary. There is a range of approaches to weight loss that may benefit different people.

A 2017 systematic review investigated the effectiveness of weight loss interventions in men. The review found that the following strategies were the most effective at promoting weight loss:

However, while this review looked specifically at strategies for males, these approaches work for females too.

The review also notes that participants preferred face-based language and personal feedback. People who prefer this type of support and advice may benefit from using apps such as My Fitness Pal or receiving help from a personal trainer or registered dietitian.

Dieting during pregnancy and breastfeeding may not be appropriate. Anyone concerned about their weight or general fitness during pregnancy or breastfeeding should talk with a doctor or midwife for further advice.

People going through menopause may find it more challenging to lose weight. A 2019 study found that fat mass and body weight tend to increase during the menopause transition.

The study found that the women had an average fat mass increase from 11.7% per year of the transition, resulting in a 6% total gain in fat mass over the 3.5 year transition period. The average weight gain among the participants was 1.6 kilograms.

Females who aim to lose weight during menopause should ensure that they consume enough nutrients to support their bone health. Nutrients include:

According to the National Heart, Lung and Blood Institute (NHLBI), to lose weight successfully and safely, people should aim to lose 12 pounds per week for 6 months. A person can achieve this level of weight loss by reducing their calorie intake by 5001,000 calories per day.

However, the body can also make hormonal adaptations when a person cuts their calorie intake, and their weight loss may plateau as a result.

Many low calorie diets restrict fats, but fats help a person feel full. As such, some people may not be able to sustain a low fat diet.

People should also consider that calorie reduction alone may not be sufficient for maintaining weight loss. This is because foods with the same amount of calories can have different effects on a persons metabolism.

For example, high GI foods could have detrimental effects on a persons weight loss goals. According to a 2014 randomized controlled trial, these foods could cause:

Some examples of high GI foods include:

In addition to cutting calories and eating healthy foods, individuals may want to consider incorporating an exercise routine to support their weight loss goals.

A 2020 study comparing diet versus a diet and exercise program for health enhancement and weight loss among overweight women aged 4060 years found that a combined diet and exercise approach showed the best results.

A 2018 review examined the optimal dietary approach for effective and sustainable weight loss among people who were overweight or obese. The review concluded that there is no single fit-for-all diet and that the best approach is individualization.

The same review emphasizes the importance of the following approaches for weight loss:

Alongside meal planning and following a shopping list, some additional tips that may help a person lose weight include:

Combining a healthy diet with an active lifestyle can help a person maintain a moderate weight. Planning meals and shopping is beneficial for successful weight loss.

Counting calories may not be the only useful approach to weight loss. A weight loss program is more successful when a person adapts it to their individual requirements.

A registered dietitian or certified nutrition specialist can work with a person to devise an optimal meal plan and support the person while working toward their weight loss goals.

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Weight loss meal plans: Tips, 7-day menu, and more - Medical News Today

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