Weight loss is different for everyone,that's why we can talk about personalized weight loss programs.It depends very much on what is your metabolic rate.This is how fast does your body burn calories,your lifestyle,your calorie intake and which foods does this calories come from,and much more variables.
The personalized thing about weight loss is very much linked to everyone's metabolism,and this is because if we have a slower metabolism we burn calories less efficiently and slower and we store more calories as fat.If you have a slower metabolism it means that you need personalized weight loss programs and it will be a little harder for you to lose weight.
From the viewpoint of diet and weight loss,the metabolism is the process whereby the body converts food into energy or stores it as fat for future use.
In simple terms, if we have a faster metabolism we burn calories more efficiently and fast and we store less fat.
In very simple terms, our Metabolic Rate is the rate and efficiency with which our body performs these metabolic tasks.
Metabolic Needs and Calorie Usage
Our Basal Metabolic Rate, also known as Resting Metabolic Rate, is the number of calories which we need to burn in order to fuel essential bodily processes and keep our organs and tissues in working order. Typically, this accounts about 60 per cent of all calories consumed.
The heavier the person is, the more calories he needs to burn to fuel these essential processes.Also,the more muscle you have,the more calories you burn.
All other calories are used to meet our additional energy needs based on our level of physical and psyhical activity.
What Determines Our Metabolic Rate ?
Several things determine our metabolic rate, including:
Some people have a naturally faster metabolism.
Together with aging, our calorie needs are decreasing.On average it diminishes 2 per cent each ten years.
The Muscle-to-Fat Ratio
Muscle cells are about 8 times more metabolically calories demanding than fat cells.
The Activity Level
Exercise burns calories.Even after we stop exercising, the effect continues because exercising accelerates the metabolism.So we burn calories at a faster rate for several hours afterwards.
How Often We Eat
Our metabolic rate increases during digestion of food.In simple terms, if we go too long between meals(5 hours for men and 3 hours for women),your body thinks that you are in the middle of a famine and your metabolism tends to slow down to preserve nutrients and energy.
The Health and Nutrition
Metabolism is governed by thousands of separate chemical reactions. To perform this process efficiently, our body needs constant supply of nutrients.
Without these nutrients the metabolism can become inefficient or lazy.
The best way to ensure good dietary nutrition is to follow a balanced diet.
The most important nutrients to keep our metabolism working well are vitamins and minerals, especially vitamins B2, B3, B5, B6 and vitamin C.
How to Raise Metabolism - some things to do
Warning:you have to follow personalized weight loss programs,especially if you are much overweighted,because the same exercises that others do,can seem to difficult to you,or too easy and inefficient.
You must increase your exercises intensity and duration every day,and make progresses.
1. Take regular exercise
This should be any exercise that makes you breathe more heavily.
Exercises that build muscle are also useful,they increase metabolism and increase weight loss indirectly.
2. Eat Breakfast and Eat Regularly
Eat breakfast and then eat regularly throughout the day to ensure that your body burns calories willingly and the metabolism remains raised.
3. Eat a Balanced Diet
This helps to maintain a good supply of nutrients which keeps your metabolism working properly.
The safe and effective way to raise your metabolism is to take more exercise.
The harder you work, the faster is your metabolic rate.
Many diets claim to promote energy and weight loss, but they only work effectively in the long term if they are compatible with your metabolic type.
This explains why one person can lose weight on a particular diet, while another person might gain weight on exactly the same diet,and why you have to use personalized weight loss programs.
Not all foods and supplements are equally good for all people. Metabolic type is the missing link that explains why one person's weight loss food may literally be another person's weight gain food.