How does metabolism affect your weight

However, the word metabolism is often used interchangeably with metabolic rate , or the number of calories you burn. The higher it is, the more calories you burn and the easier it is to lose weight and keep it off. This is called the thermic effect of food TEF. Protein causes the largest rise in TEF. Eating protein has also been shown to help you feel more full and prevent you from overeating 2 , 3 , 4 , 5 , 6 , 7 , 8. Eating more protein can also reduce the drop in metabolism often associated with losing fat.

This is because it reduces muscle loss, which is a common side effect of dieting 10 , 11 , 12 , 13 , 14 , Eating more protein can boost your metabolism so that you burn more calories.

It can also help you eat less. People who drink water instead of sugary drinks are more successful at losing weight and keeping it off 16 , 17 , 18 , 19 , This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also temporarily speed up your metabolism 18 , Studies have shown that drinking 17 ounces 0. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature 21 , Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less 25 , 26 , Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

High-intensity interval training HIIT involves quick and very intense bursts of activity. It can help you burn more fat by increasing your metabolic rate, even after your workout has finished 28 , 29 , 30 , This effect is believed to be greater for HIIT than for other types of exercise. One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4. Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism 36 , 37 , 38 , This means you will burn more calories each day, even at rest Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss 41 , 42 , 43 , In one study, 48 overweight women were placed on a diet of calories per day, along with either no exercise, aerobic exercise or resistance training After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength.

The others lost weight, but also lost muscle mass and experienced a decrease in metabolism You can find weights to incorporate into your workout online. Lifting weights is important for building and retaining muscle. The American Council on Exercise professionals finder is a great resource to find experts near you.

Did you know that digesting food burns calories? And of the three macronutrients — carbohydrates , protein , and fat — protein burns the most. Research shows that increasing protein intake temporarily boosts metabolism by roughly 15 to 30 percent. But more than that, a protein-rich diet encourages healthy levels of lean muscle mass to increase basal metabolic rate. Good sources include lean meats like chicken and fish, Cederquist says, along with dairy, whole grains, beans, lentils, and nuts.

For the best effects, spread protein intake throughout the day. Men usually have more total body mass, muscle, and higher levels of testosterone , all of which influence calorie burning, Cederquist says. Research shows that, in the first months of a weight loss regimen , men can lose twice as much weight as women.

Each body works uniquely — focus on yours. When women go through menopause, lower estrogen levels can reduce their metabolic rate, explains Cederquist. It can also cause them to accumulate more belly fat, which research shows further influences metabolism. And further research demonstrates that age-associated declines in muscle mass, called sarcopenia, can make matters worse.

The most effective way to lose fat and preserve muscle during menopause? Many people get discouraged at this point and give up. The three or four week mark is a good time to step on the scale and see your progress. There will be daily fluctuations, but the goal is an overall downward trend.

Weight loss is all about calories in vs. Get a few helpful tips from an endocrinologist. Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. Related Articles. The 10 Worst Ways to Lose 10 Pounds. Unexplained Weight Loss? Why You Need to See a Doctor.