Your metabolism is a complex biochemical process that uses oxygen to release energy from the foods you eat and beverages you drink. It is constantly working even when you are at rest to provide your body’s processes with the energy they need for circulating blood, repairing cells and simply breathing. The number of calories your body needs to complete these functions is known as the basal metabolic rate, which can vary based on your body size, the amount of muscle you have, your sex and your age. Physical activity increases your caloric requirements or the amount you burn every day. When this system is imbalanced, you may gain weight.
Losing those excess pounds can be a battle. Your calorie intake should match your daily expenditure, but too little physical activity, too many sugary drinks and too much processed or fast food can lead to an imbalance and weight gain. Many health experts believe that taking a slow but steady approach is more manageable and may even be healthier for many people.
Losing too fast can result in the loss of muscle mass, which can decrease your basal metabolic rate. Instead, make gradual changes that are more likely to stick. Eliminate junk food from your diet first since this often contains large amounts of sugar, salt, fat, calories and chemicals, and then begin to add healthier options. Aim for several servings of fruit and several servings of vegetables every day. Choose complex carbohydrates such as those found in whole grains over simple carbohydrates, such as white bread or sugar. Many gain it right back when they reduce calories too much. Eating the right number of nutrients can keep your BMR and your body fueled.
Another healthy lifestyle change is to increase physical activity. Make it a goal to exercise at least 30 minutes a day five days a week, and increase to one hour of exercise five days a week. Incorporate both aerobic exercises and strength training to get the most bang for your workout buck, and stretch gently after each session. As you build muscles, your BMR will be stoked and ready to burn even more, which will ultimately help you keep it off.
When it comes to weight loss, slow and steady wins the race. With healthy lifestyle changes, you can begin to take control of your body and your life. Don't give up; there is no rush. Every day that you make positive choices brings you one day closer to your goal.