Metabolism refers to the process by which the body converts nutrients into energy or body tissue, or vice versa: converting body tissues into energy. The rate at which this occurs can vary by person and situation. Several factors influence the rate of metabolism:
Muscle mass
Muscles consume more energy than fat tissue, both at rest and during exertion. Therefore, someone with a lot of muscle mass has a somewhat faster metabolism and a higher energy requirement (Don't overestimate this 😉) than someone with more fat mass or little muscle and fat mass. Your body composition determines your resting metabolism by more than 80%.
Fun fact:
- 1 kilogram of muscle mass consumes 14 kilocalories per 24 hours.
- 1 kilogram of fat consumes 4 kilocalories per 24 hours
Gender
Men generally burn energy faster than women, primarily because they have more muscle mass. A 60 kg woman needs an average of 6% less energy than a man of the same weight.
Daily activity pattern
Metabolism is increased during physical activity (such as walking, cycling, cleaning, gardening, etc.) and sports. Moving more throughout the day yields greater benefits than a single or even two workout sessions per week, because increased daily movement continues throughout the entire week, month, and year.
Your age
Energy requirements are highest around the age of 25. After that, the requirement decreases by approximately 21 TBP per decade. By the age of 55, the requirement has decreased by 61 TBP. If a 25-year-old requires 2,500 kcal daily, this means a reduction of 150 kcal per day at the age of 55 (2,350 kcal per day). Without adjustments to food intake, this can lead to a weight gain of approximately 6 kilograms per year. This effect can be limited by eating healthily and staying active.
Daily food intake
After eating, your body consumes more energy to process the food. This increases metabolism by 5 to 10% over the entire day (approximately 100–150 kilocalories). Proteins are the hardest to digest and increase energy expenditure the most (thermogenetic effect), followed by carbohydrates and then fats, which are the easiest to store.
High-protein, low-fat power supply such as lean fish, meat, and dairy is recommended for weight loss. When choosing carbohydrate-rich foods, opt for whole-grain products for better bowel movements, improved cholesterol, and a reduced risk of colon cancer.
To-do assignment
Take the time this coming week to map out and evaluate your current lifestyle. Make notes:
- Daily activities (walking, cycling, climbing stairs, etc.)
- Food intake (kcal and proteins, carbohydrates and fats)
- Movement pattern (sports)
- Sleep (how many hours, and how you woke up, rested, tired, etc.)
Next, create a workout plan for yourself to build more muscle mass by doing strength training for at least 45 to 60 minutes twice a week, incorporating more daily exercise, and improving your dietary pattern—your diet with more protein-rich, fresh, and whole-grain products. Stick with these changes for at least a month and then evaluate your progress.
Good luck and go for it!
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