Weight loss is a goal for many individuals, but achieving and maintaining it can be challenging due to various factors, including metabolic health. Our metabolism plays a crucial role in how our bodies utilize energy and manage weight, yet it is often disregarded when we tackle weight loss. In the US, for instance, researchers from the University of North Carolina at Chapel found that only 12% of American adults are metabolically healthy. This can be partly attributed to the proliferation of processed foods in most US grocery stores and the lack of comprehensive guidelines on achieving metabolic health.
While there is no magical pill for staying metabolically healthy, there are ways that it can be improved to better aid individuals on their weight loss journeys. In this article, we’ll examine the relationship between metabolic health and weight loss and provide simple tips for enhancing your metabolic health.
The relationship between metabolic health and weight loss
Central to the relationship between metabolic health and weight loss is the concept of energy balance. Weight loss occurs when the body expends more energy than it consumes, resulting in a negative energy balance. Conversely, weight gain occurs when energy intake exceeds expenditure, leading to a positive energy balance. Metabolic health influences this balance by impacting factors such as resting metabolic rate (RMR), nutrient partitioning, and hormonal regulation.
While shedding excess pounds is typically equated with reducing body fat, it’s essential to recognize the distinction between being overweight, obese, and metabolically healthy. First, there’s a difference between overweight and obese. Based on the body mass index (BMI) classification system, being overweight refers to having a BMI of 25 to 29.9. On the other hand, suffering from obesity means having a BMI of 30 or greater.
The link between metabolic health and weight loss is particularly crucial for individuals suffering from obesity who may struggle to lose weight due to lower RMR, impaired nutrient partitioning due to predisposition to fat storage, and hormonal imbalances. Addressing these metabolic factors through tailored lifestyle interventions is, thus, essential for supporting sustainable weight loss.
How you can improve your metabolic health for sustainable weight loss
Do the right kinds of exercise
Resistance training, such as weightlifting or bodyweight exercises, is a powerful tool for improving metabolism and supporting weight loss. Unlike aerobic exercises, which primarily burn calories during the activity, resistance training builds muscle mass, which boosts metabolism even at rest. For this, you can incorporate resistance workouts like squats, push-ups, and planks into your exercise routine. Kinesiology professor Edward Coyle also recommends staying active throughout the day, pointing out that consistent inactivity, such as prolonged sitting, can negatively impact your metabolism.
Fuel your body with protein
Consuming a balanced diet rich in whole foods, with a focus on lean proteins, fruits, vegetables, and healthy fats, can support metabolic function and aid in weight loss. In a Healthline article, nutrition expert Kris Gunnars highlights that a high protein intake has been shown to boost metabolism and increase the number of calories burned by about 80 to 100 per day. Additionally, protein helps curb appetite and stabilize blood sugar levels, promoting satiety and preventing overeating.
Make sure you are getting enough sleep
Many overlook the importance of sleep for weight management, but studies show that poor sleep habits disrupt hormone regulation, including leptin and ghrelin, which control appetite and satiety. Moreover, chronic sleep deprivation can lead to increased cravings for high-calorie, sugary foods and impaired glucose metabolism. Aim for seven to nine hours of quality sleep per night to avoid this.
Taking proactive steps to address metabolic health can lead to long-term success in achieving and maintaining a healthy weight. With these simple tips, individuals can optimize their metabolism and support their weight loss efforts.
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