How does my Metabolism work?

Do you ever feel like you're working out for hours and putting in all this effort towards weight loss but nothing is really changing? This I know can be disheartening, but hopefully, after reading this blog you will have a better understanding of what your metabolism is and how it contributes to your weight gain/loss

If you have ever been confused about why some days you can eat whatever you want without a problem and others it seems impossible to lose even a gram – don't worry, we’re here to help!

By demystifying issues such as BMR (basal metabolic rate) and thermogenesis, EPOC etc we hope that you will no longer feel puzzled by your weight-loss journey and instead understand all the factors that contribute to the metabolic system to achieve long-lasting success. 

So let's not waste any more time – let's unlock the power of metabolism together so that we can reach our goals faster!

How does my metabolism work?

Your metabolism is the process by which your body turns food into energy. It involves breaking down carbohydrates, proteins and fats into their simpler components which can then be used to produce energy. The rate at which your metabolism works varies among people based on factors such as age, gender, and activity level. Eating a healthy diet and getting regular exercise can help keep your metabolism functioning optimally so that you have enough energy to power through the day!

To understand fully how your metabolism works it will help to understand several rather confusing acronyms that you may have come across during previous weight loss journeys, I'll attempt to unpick them below.

All these acronyms what do they mean?

BMR - Basal metabolic rate is the number of calories your body needs to keep all its functions running while at rest. (60-70% of the daily calories you burn are due to the bodily functions that keep you alive, this scale can move up or down depending on your size)

NEAT - Non-exercise activity thermogenesis is the energy expended while performing activities that are not related to exercise such as typing, doing housework, or playing a game. (10-20% of the daily calories you burn come through your regular daily movements)

TEF - The thermic effect of food is the amount of energy required by the body to digest, absorb, and process food into usable fuel. (5-10% of the daily calories you burn come from the act of eating and digesting food)

EAT - Exercise-activity thermogenesis is the energy expenditure caused by physical activities such as running, walking, weight lifting and other forms of exercise. (5-10% of the daily calories you burn come from planned exercise)

EPOC - Excess Post-exercise Oxygen Consumption keeps your metabolism elevated for up to 24 hrs after a workout which can lead to an increase in calorie expenditure throughout the day. (the percentage of calories burnt is dependent on the intensity of the workout)

All these different forms of metabolism principles contribute to how many calories you need each day for maintaining or losing weight safely and effectively. Understanding these principles can help guide you in forming healthy eating habits and reaching sustainable fitness goals over time.

What does Total Daily Expenditure mean? TDEE

Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a day when taking into account things like basal metabolic rate (BMR), physical activity, non-exercise activity thermogenesis (NEAT), and the thermic effect of food (TEF). It’s used to calculate one’s calorie needs for weight loss, maintenance or gain. Knowing your TDEE can help you understand what type of diet and exercise are necessary for achieving results at a sustainable rate. Understanding TDEE also holds implications for weight management as slight modifications to your daily energy expenditure can have large impacts on long-term progress.

What is the Basal Metabolic Rate?

Basal metabolic rate (BMR) is the number of calories your body needs to keep all its functions running while at rest. It's essentially the amount of energy your body burns when it's not being physically active. BMR can be used as a guide for determining daily calorie intake, especially for weight loss and fitness goals. Factors like age, gender, body size and composition play a role in BMR levels which means that different people have different levels of metabolic rate. Understanding your individual BMR can help you better estimate how many calories you need each day to maintain or lose weight safely and effectively.

What is Non-exercise activity thermogenesis?

NEAT

Non-exercise activity thermogenesis (NEAT) is the energy expended while performing activities that are not related to exercise such as typing, doing housework, or playing a game. NEAT can make up more than half of your total daily energy expenditure and is important for weight control. Every physical movement you make—from tapping your feet to getting up from your desk—counts towards NEAT. Increasing NEAT through simple lifestyle changes like taking the stairs instead of the elevator or parking further away from entrances can increase calorie burn throughout the day and help promote overall health and wellness.

What is the thermic effect of food?

TEF

The thermic effect of food (TEF) is the amount of energy required by the body to digest, absorb, and process food into usable fuel. It accounts for approximately 10% of your total daily calorie expenditure and is directly related to the macronutrient composition (carbohydrates, proteins, fats) of a meal as well as how much you eat. This means that if you are eating more or nutrient-dense foods more often then your TEF will be higher than someone who eats less frequently or has a lower-calorie diet. The TEF also plays an important role in weight loss since it helps boost metabolism and burn calories throughout the day. Additionally, it helps regulate hormones and decrease hunger cravings so that overall energy balance can be kept in check.

What is exercise-activity thermogenesis? EAT

Exercise-activity thermogenesis (EAT) is the energy expenditure caused by physical activities such as running, walking, weight lifting, and other forms of exercise. EAT makes up around 10% of your total daily energy expenditure depending on the type and intensity of the activity you participate in. By including exercise in your weekly routine you can increase your metabolism while also improving cardiovascular health and muscle strength. Additionally, regular physical activity helps to keep hunger levels regulated so that healthy eating habits can be maintained over long periods leading to improved overall health and wellness.

What does EPOC Mean?

Excess Post-exercise Oxygen Consumption (EPOC) helps with weight loss by increasing the number of calories you burn post-exercise. Also referred to as the “afterburn effect”, EPOC is the amount of oxygen required by the body to return it to its pre-exercise state. Engaging in regular physical activity that includes periods of intense exercise will cause your metabolic rate to be elevated and increase calorie expenditure throughout the day.

Conclusion

Understanding your body's metabolic processes is essential for reaching and maintaining a healthy weight. By utilizing the information provided in this article, you can make more informed decisions about which types of physical activities are best for burning calories while also taking into account how much food you should be consuming. With knowledge of BMR, NEAT, TEF, EAT and EPOC at hand, there’s no reason why you shouldn’t start making healthier choices today that will help you reach your fitness goals!