Are you guilty of blaming your ‘slow’ metabolism for not losing weight? Part 1
What is your metabolism?
The majority think metabolism is just your resting metabolic rate (RMR), but its so much more than that.
Metabolism = Total Daily Energy Expenditure (TDEE)
Example TDEE – 2500 Calories (You burn this amount everyday)
1500 calories (60% RMR)
1000 calories (40% everything else)
Total Daily Energy Expenditure consists of 4 key components, including
RMR – resting metabolic rate – up to 60% of your TDEE
What makes up RMR?- Bone mass, Organ Mass, Fat Mass and Muscle mass
NEAT – Non Exercise Activity Thermogenesis 20% of TDEE
This is all the movement you do that is not planned exercise e.g. moving your hands, walking to the shops, cleaning.
EAT – Exercise Activity Thermogenesis – 10% of TDEE
e.g. football, spin class, lifting weights, cardio
TEF – Thermic effect of food – 10% of TDEE
The amount of calories your body uses to break down and digest food. Here an example – If you consume 2000 calories, 10% of that is lost through your body efforts to digest the food, so your actually consuming 1800 calories.
These 4 together make up what is know as your metabolism. Out of the 4 factors i mentioned above, the one you can influence the most is NEAT. Find ways to be on your feet more. This is why i am a big advocate of tracking your steps and keeping on about hitting 10,000 steps a day.
I advise getting a steps tracker to ensure your burning calories, that you creating a large energy output. However it’s important to bare in mind controlling your calorie intake- no point of increasing NEAT if you are not eating less.
In Part 2, i will discuss practical implications of metabolism and mention a few studies to show your metabolism may not to blame for your slow weight loss