Stop blaming slow metabolism

An imbalanced diet and lack of exercise are the chief reasons for excess flab.

The inability to lose weight is usually blamed on a slow metabolism. Is it possible to be overweight because of a slow metabolism? Probably not. While there is such a thing as slow metabolism,it is usually not what leads to obesity or being overweight. An imbalanced diet and lack of exercise are the chief reasons for excess flab.

The fact is that a slow metabolism is rare and usually associated with medical problems such as Cushings Syndrome or an under-active thyroid. Metabolic syndrome,or pre-diabetes associated with insulin resistance,is a different entity and should not be confused with slow metabolism.

Metabolism is a process by which your body converts what you consume into energy. During this process,calories in food and drinks are burnt to release energy for work and body functions. Even at rest,the body needs energy for vital functions like breathing and pumping of the heart. The number of calories our body burns to perform these functions is known as basal metabolic rate,commonly called metabolism. Several factors determine your metabolic rate.

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Body size and composition: Individuals with more muscle or a larger body frame burn more calories,even at rest.

Gender: At same age and weight,men burn more calories than women because they have more muscle and less fat. Fat tissue burns fewer calories than muscle.

Age: As we age,though energy needs for our bodys basic functions remains almost the same,muscle tends to decrease,slowing down calorie burning.

Food processing (Thermogenesis): The process of digesting and absorbing food also accounts for about 10 per cent of the calories we consume each day. These requirements usually stay steady.

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Physical activity: Of all the factors listed so far,physical activity and exercise seem to be the most variable factors to determine the number of calories we burn. Depending on the intensity,duration and the kind of physical activity,the number of calories varies for each individual.

While we cant possibly control our metabolic rate or boost metabolism,we can definitely work towards a healthy and active lifestyle to avoid piling up extra weight.

* Reduce calories in your diet by including whole grains,pulses,low fat dairy,lean poultry,fish,fruits,vegetables,nuts and seeds. Also limit sugary food,oily food,refined flour,polished rice,refined oils,and hydrogenated fats. Keep a check on alcohol & empty calories.

Regular physical activity: Ensure at least 30-45 minutes of physical activity on most days of the week. Its a good idea to include some movement at work. Taking the stairs or parking away from your workplace are some simple ways to burn more calories.

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* It is also advisable to increase muscle mass by including some strength training exercises such as weight lifting. Strength training exercises also help counteract muscle loss associated with ageing.

* It may not be a good idea to succumb to products like fat burners or supplements to enhance metabolism. These may be counterproductive. Do inform your physician before embarking on any quick fix.