When it comes to the metabolism, most people’s definition would go something like this: “If it’s fast, you burn fat. If it’s slow, you gain fat.” And while there is some validity to that line of thinking, it doesn’t define WHAT the metabolism is, nor does it offer any explanation for WHY it is that way.
In this article, I’m going to give you a practical definition of the metabolism, as well as break down each of the basic components: basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), exercise activity thermogenesis (EAT), and the thermic effect of food (TEF).
My hope is that having a deeper understanding will help you make your metabolism work to your benefit!
What Is the Metabolism?
The technical definition of the metabolism is “the sum of all the chemical processes that occur in a living organism involved in sustaining life.” But that’s not going to help us get to where we want to go, so I’d like to offer a working definition of the metabolism.
The metabolism is your body’s energy production system.
It’s that simple. All the things our body does to produce energy can be considered our metabolism. The conversion of the food we eat to the energy expended in activity is a part of the metabolic process. So is the breakdown of adipose tissue (aka body fat).
But it’s understanding the things that make up our metabolism that will create clarity around how to achieve your health and fitness goals, so let’s dive in.
Basal Metabolic Rate (BMR)
Your BMR (also referred to as “resting metabolic rate”) is all the energy expended in merely keeping you alive. Imagine you were to lie still and never do anything (including eat!) – the calories you burned would be your BMR.
Obviously, none of us do that, so the actual measurement of BMR is purely theoretical. However, the application of BMR to body composition is important. This is because of the significant difference in the energy expenditure between lean tissue and adipose tissue. Lean muscle mass can burn as much as 12 calories per lb, while fat mass burns as little as 2 calories per lbs.
This is part of the reason we stress the importance of strength training and the building/maintenance of healthy amounts of lean tissue. Muscle is a metabolic organ, and the difference in a person’s bodyfat % can have drastically impact a person’s BMR. Here are some numbers to illustrate:
- 200 lbs male @ 30% BF – BMR ~1800 calories
- 200 lbs male @ 15% BF – BMR ~2100 calories
Main takeaway: lean muscle mass is important for a healthy metabolism, and for your health overall.
Non-Exercise Activity Thermogenesis (NEAT)
Simply put, NEAT is the energy you use to do anything other than exercise. Cleaning the house, carrying your kids, walking to/from somewhere, etc. – these are all examples of NEAT.
While BMR generally makes up the largest portion of the metabolism (60-70% on average), NEAT is typically the second most significant area of energy expenditure in our daily lives. However, it’s hard to put a percentage to it because this can vary drastically from person to person. For example, NEAT will comprise a very small portion of the energy expenditure for a person that is sedentary and spends most of his/her time sitting at a desk. Whereas, someone that does manual labor for a living will burn a much larger percentage of his/her daily caloric expenditure through NEAT.
While it’s hard to measure NEAT exactly, a good place to start is by tracking your daily steps using a pedometer.
Here’s a quick example to show you how impactful this can be.
A person that is mostly desk bound and does not exercise could walk as little as 2,000 steps per day. Whereas, a UPS delivery driver will easily exceed 20,000 steps per day. If we calculate that the average person burns 40 calories per 1,000 steps walked (this varies depending on the size of the person, but for the sake of simplicity we will just use 40 cals/1,000 steps), then the difference between the calories burned by a desk worker and a UPS driver is 720 calories per day! Over time, this will have a huge effect.
Main takeaway: the treasure trove of un-burned calories is in NEAT, especially if your goal is related to fat loss. If you change nothing else other than increasing your step count 1,000-2,000 steps per day, you will likely start to make progress.
Exercise Activity Thermogenesis (EAT)
This is the one I’m going to spend the least amount of time on because it’s the one that most people already understand the importance of. However, I will share these two important points as it relates to exercise.
First, every exercise program should include some form of resistance/strength training. Based on what was discussed above in BMR, there should be an intentional focus on cultivating lean muscle mass. Not to mention, it’s one of the most effective forms of exercise for fat loss (but that’s another article).
Second, you should exercise often, but don’t fall into the trap of thinking the only way to lose weight/burn more calories/boost your metabolism is to exercise as much as possible. In particular, don’t spend hours and hours grinding it out doing cardio.
Main takeaway: the focus of your exercise program should be strength training. Cardio is supplementary. And NEAT will likely play a bigger role in energy expenditure than EAT (unless you’re an athlete).
Thermic Effect of Food (TEF)
TEF is the energy expended during the breakdown of food for use or storage. Yes… you burn calories while digesting your food.
While TEF is generally the smallest portion of the metabolism (usually estimated at approximately 10% of total caloric expenditure), it should not be underestimated. Given the fact that we eat multiple times per day, the small differences will compound over time and can have an impact on whether or not you end up with a “slow metabolism” as you age.
To demonstrate this point, here are some numbers on TEF for various foods:
- Protein TEF can be as high as 30%
- Fats TEF can be as low as 3%
- Liquid sugars are 0-1%
If you consider the fact that whether or not you gain/lose weight is determined by the delta between the energy you consume and the energy you expend, then it makes sense why you would want to favor foods with a higher TEF. (This is a general statement, as there are times when low TEF foods are preferable – for example, fats are low TEF, but complete elimination of dietary fat would have a negative effect on one’s health.) Yes, 100 calories of protein and 100 calories of sugar are still both 100 calories, but the former will create more metabolic activity than the latter.
Main takeaway: eat lots of protein and avoid refined/processed sugars.
Conclusion
Metabolism is unique and will vary from person to person. It is also dynamic and will change over time. And it doesn’t necessarily “slow with age” – it slows based on poor lifestyle choices, the worst of which is chronically consuming more calories than you burn.
If you want a metabolism that runs like a HEMI V8, then focus on STRENGTH TRAINING and eating enough PROTEIN.
101 Comments
Very goods info. Lucky mes I discoverced your blog by chance (stumbleupon).
I haves saved as a favorites for later! https://trmedya-2.blogspot.com/
Sosyal medyadaki hikayenizi büyütmenin şimdi tam vakti! Güncel ve temassız ödeme yöntemleri barındıran sitemizden anında organik takipçi satın alın ve tamamı gerçek instagram takipçileriyle sosyal medya hesaplarınızı büyütmeye başlayın! http://bit.ly/takipci-satin-alin
Metin2 pvp serverler ile en eğlenceli pvp oyunları bulabileceğin Forumexe.tc üzerinden istediğin oyun modunu bul ve metin2 heyecanını limitsiz tat! Metin2 pvp server tanıtım forumu üzerinden ücretsiz serverleri incele, sana uygun olanını seçerek anında maceraya katıl!
Instagram takipçi satışı ile adını dağlara kazıt ve en popüler kullanıcı olma yolunda ilerle! Türkiye'nin en gelişmiş sosyal medya paneli takipciguvenilir.com ile fenomenliğin keyfini sür!
Very good information. Lucky me I discovered your blog by accident (stumbleupon).
I've saved as a favorite for later! https://mcelroyteague04.edublogs.org/2021/03/22/is-it-really-possible-to-takipci-satin-al-on-instagram/
Very good information. Lucky me I discovered your
blog by accident (stumbleupon). I've saved as a favorite for later! https://mcelroyteague04.edublogs.org/2021/03/22/is-it-really-possible-to-takipci-satin-al-on-instagram/
Instagram takipçi sayını arttırmak için her gün 1.000 adet takipçi alabilir ve güvenilir işlemler yürütmek için yönergeni Türkiye'nin en büyük etkileşim sitesi takipbonus.com'a çevirebilirsin!
https://cutt.ly/instagram-takipci-satin-al
personals free
free dating
What і don't understood іs actually hoѡ you're not actually
a lot mre well-appreciated than yyou maay be right now. Yoս are very intelligent.
You ᥙnderѕtand thus significantly on the subϳect of this subject,
prоduced mе inddіvidually believe it from njmerous numerous аngles.
Its like women and men don't seem to be interwsted until it is one thing to aсcomplish with Wߋman gaga!
Your own stuffs outstanding. All the timе deal with it up!
Feel free to viѕit my ѕite: pay day loans online
Excellent goods from you, man. I have consider your stuff
previous to and you are just extremely magnificent.
I really like what you've received right here, really
like what you're saying and the way in which by which you are saying it.
You make it enjoyable and you continue to care for to keep it
smart. I can't wait to read far more from you. That is actually a great site.
I used to be recommended this web site by my
cousin. I'm not positive whether or not this publish is written through him as nobody else recognise such precise about my trouble.
You are wonderful! Thanks!
https://zithromaxproff.com/# can i buy zithromax over the counter
zithromax for sale online
I blog often and I genuinely thank you for your content.
This great article has really peaked my interest.
I will bookmark your website and keep checking for
new details about once per week. I opted in for your RSS feed
as well.
Thank you for the good writeup. It in fact was a amusement account it.
Look advanced to far added agreeable from you!
However, how could we communicate?
Hi there! I could have sworn I've been to this site before but after reading through some of the post I realized it's new to me.
Anyhow, I'm definitely happy I found it and I'll be book-marking
and checking back frequently!
Türkiyenin en iyi markası olan şampuanlar ile bir adım önde giden hc careye bir de a href="https://www.lekekremim.com/">leke kremi satışı eklenmiştir.
Cilt lekeleri doğum lekeleri gibi
bir çok lekelere karşı kesin çözüm sunmaktadır en iyi
leke kremi sitesi lekekremim.com dan leke kremi satın alabilirsiniz
Unbelievably individual friendly website. Tremendous information available on few gos to
I must say that you’ve done a great job with this.kindly visit us
Thank you a lot for sharing this with all folks you really understand what
you are speaking approximately! Bookmarked. Kindly additionally seek advice from my site =).
We could have a hyperlink change arrangement among
us
Takipçi satın almak sadece gelir elde etmek isteyen kişilerin değil hesaplarındaki
takipçi sayısını
yükselterek popüler bir profil oluşturmak isteyen kullanıcılarında tercih ettikleri bir yöntemdir
. Instagram fenomeni olmak için İnstagram takipçi sayınızı megatakip adresi ile güvenilir sekilde takipci alabilirsiniz
"Greetings! Very useful advice in this particular post! It's the little changes that make the greatest changes. Thanks a lot for sharing!"
נערות ליווי בחולון
"I must thank you for the efforts you've put in writing this site. I'm hoping to check out the same high-grade blog posts by you in the future as well. In fact, your creative writing abilities has motivated me to get my own website now ;)"
נערות ליווי בבת ים
"Next time I read a blog, Hopefully it won't disappoint me just as much as this one. After all, I know it was my choice to read, however I really believed you'd have something useful to say. All I hear is a bunch of moaning about something that you could possibly fix if you weren't too busy searching for attention."
https://romantik69.co.il/נערות-ליווי-בראשון-לציון/
"Greetings! Very helpful advice in this particular article! It is the little changes which will make the most significant changes. Thanks for sharing!"
נערות ליווי
"Everything is very open with a clear clarification of the issues. It was really informative. Your site is extremely helpful. Thank you for sharing!"
https://romantik69.co.il/נערות-ליווי-ברמלה/
"Very nice write-up. I definitely appreciate this website. Continue the good work!
"
https://romantik69.co.il/נערות-ליווי-בהרצליה/
"I'd like to thank you for the efforts you've put in penning this blog. I really hope to check out the same high-grade content from you later on as well. In fact, your creative writing abilities has motivated me to get my own, personal site now ;)"
https://romantik69.co.il/נערות-ליווי-בראשון-לציון/
"I would like to thank you for the efforts you've put in penning this blog. I really hope to see the same high-grade blog posts by you later on as well. In truth, your creative writing abilities has encouraged me to get my own site now ;)"
נערות ליווי בקיסריה
"I would like to thank you for the efforts you've put in penning this website. I am hoping to check out the same high-grade content from you later on as well. In fact, your creative writing abilities has motivated me to get my own blog now ;)"
נערות ליווי ברמלה
"I'm very happy to find this website. I want to to thank you for ones time due to this fantastic read!! I definitely liked every part of it and I have you bookmarked to see new things in your website."
https://romantik69.co.il/נערות-ליווי-בבת-ים/
"I'm very pleased to discover this site. I need to to thank you for ones time due to this wonderful read!! I definitely enjoyed every part of it and I have you saved as a favorite to see new things on your blog."
נערות ליווי
"Excellent blog post. I definitely appreciate this website. Stick with it!
"
נערות ליווי
"Can I just say what a comfort to find someone who actually understands what they are discussing on the internet. You actually realize how to bring a problem to light and make it important. More and more people have to read this and understand this side of your story. It's surprising you're not more popular because you most certainly have the gift."
נערות ליווי בחולון
"I'm pretty pleased to uncover this site. I want to to thank you for your time for this wonderful read!! I definitely appreciated every part of it and i also have you book-marked to see new stuff in your blog."
נערות ליווי בתל אביב
This is a great article, but you can't lose weight until you try this:
http://bit.ly/3sYjWoU
Hello! I just wish to give an enormous thumbs to you up for the great information you have got right here with this post. I am returning to your website for more soon. Anabella Saw Allanson
May I simply just say what a relief to discover someone who genuinely understands what they are discussing on the web. You definitely know how to bring an issue to light and make it important. More and more people need to read this and understand this side of the story. I was surprised you are not more popular since you definitely possess the gift. Ingrid Waldemar Lubeck
Hello! This is my first comment here so I just wanted to give a quick shout out and tell you I genuinely enjoy reading through your blog posts. Can you recommend any other blogs/websites/forums that go over the same subjects? Thank you! Aimee Jared Ingles
Amazing! Its truly remarkable piece of writing, I have got much clear idea about from this article. Dulcy Christian Sundstrom
I am sure this piece of writing has touched all the internet viewers, its really really pleasant article on building up new web site. Adore Marcos Butch
Great post! We are linking to this particularly great post on our site. Keep up the good writing. Sharron Niels Leonie
Wow, superb blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your website is magnificent, as well as the content! Donny Deck Mehalick
you are in point of fact a good webmaster. The website loading velocity is amazing. Else Land Balfour
Appreciate you sharing, great blog article. Great. Josepha Thorny Estey
What a information of un-ambiguity and preserveness of precious knowledge concerning unexpected feelings. Ajay Kevin Anitra
Thanks for writing this awesome content. I will return to view more. Shaylah Simone Vizza
Thank you very much Chidimma for the kind comment. Your observations are spot on. Patsy Sandro Caton
Nice replies in return of this query with solid arguments and explaining all about that. Karil Wayne Koerlin
Merry Christmas and Happy New Year to you and your family, Gerald! Thank you, as always for taking the time to read and comment on my blog. It is so appreciated! Karee Chickie Thanasi
Excellent site. Plenty of helpful info here. I am sending it to several friends ans also sharing in delicious. And naturally, thanks on your sweat! handp.munhea.se/map3.php medicament mauvaise haleine Danice Pate Urana
Excellent article. I absolutely love this website. Thanks! Renell Cece Sommers
Yo tambien quiero saber la impresora que recomiendan Rebe Eldridge Eoin
Hiya, I am really glad I have found this information. Nowadays bloggers publish just about gossip and internet stuff and this is really frustrating. A good web site with interesting content, that is what I need. Thank you for making this site, and I will be visiting again. Do you do newsletters by email? Charmine Conant Sollows
Wonderful, what a website it is! This webpage gives useful facts to us, keep it up.| Anna-Maria Benji Horlacher
I was wondering if you ever thought of changing the layout of your blog? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or 2 pictures. Maybe you could space it out better?| Lucine Farrel Fokos
Pretty nice post. I just stumbled upon your weblog and wanted to say that I have truly enjoyed surfing around your blog posts. In any case I will be subscribing to your rss feed and I hope you write again very soon! Aleda Isaac Storm
Cotton canvas chacket silk mixing classic quirky work wear primary colour cropped. Micro minis floor-sweeping maxi skirts matchy-matchy decorative floral embroidery nature motifs. Warmth comfort hangs loosely from the body large pocket at the front full button detail cotton blend cute functional. Those fashion designers are just crazy; but arent we all? Pop top sporty stripe trims mesh inserts denim turtle neck casual white cotton button silver. Melisenda Tannie Kizzie
There is evidently a lot to identify about this. I feel you made certain good points in features also. Darya Francisco Bradeord
I really like it when folks come together and share views. Great site, stick with it. Davina Mack Ariela Fianna Roley Evangelia
I used to be able to find good advice from your blog articles. Edi Derk Zacharia
Hi there. I found your website by the use of Google even as looking for a related matter, your website got here up. It looks good. I have bookmarked it in my google bookmarks to visit then. Jilleen Rufe Given
Oooh, thanks Karen. Your designs are always beautiful and inspirational! Kirby Waiter Tosch
WOW just what I was searching for. Came here by searching for %meta_keyword% Arlyn Carlie Smoot
WOW just what I was looking for. Came here by searching for meta_keyword| Astrid Damon Kally
Kudos to you, I actually learned something new. Say thanks to you so much. I actually search forward to nearby. Alina Zebedee Delanos
Awesome post. I am a normal visitor of your web site and appreciate you taking the time to maintain the excellent site. I will be a frequent visitor for a long time. Cicely Hillie Berkow
Nice post. I learn something new and challenging on blogs I stumbleupon every day. It will always be useful to read through content from other writers and use something from their web sites. Caroljean Rudie Cecilia
Here you will be provided with food of Gods! So delicious, dunno how they do this but this is just unreal. Gusty Wallis D'Arcy
Congratulations, Tope. As I told you, I saw another R. W Schambach in the making. I pray The Lord will use you mightily beyond your wildest dreams. So be FOCUSED, and the Lord that has called you will send true helpers to you in the mighty name of Jesus Christ Amen. Shalom Ashly Alberto Cagle
I was extremely pleased to find this website. I wanted to thank you for ones time just for this fantastic read!! I definitely savored every little bit of it and I have you saved as a favorite to see new stuff in your blog. Bibby Jedidiah Eolande
I was able to find good information from your articles. sasilu.se/map37.php tendon sous le pied Kimberli Nathanil Karlotte
I gotta bookmark this web site it seems very useful very beneficial Robina Guss Marela
You have observed very interesting points! ps nice web site. Lanette Christian Dachia
Hi there, I enjoy reading through your article post. Betteanne Claybourne Teplitz
How do those of us in the beta group get the iOS update? How about for MacOS? Madge Roderigo Akela
Very good point which I had quickly initiate efficient initiatives without wireless web services. Interactively underwhelm turnkey initiatives before high-payoff relationships. Holisticly restore superior interfaces before flexible technology. Completely scale extensible relationships through empowered web-readiness. Ciel Averil Cletus
Some really quality blog posts on this internet site , saved to fav. Pam Rickard Wolff
This is my first time pay a quick visit at here and i am actually impressed to read everthing at single place.| Lotte Orton Linnet
Hiya, I am really glad I have found this information. Today bloggers publish only about gossip and internet stuff and this is really frustrating. A good web site with exciting content, this is what I need. Thanks for making this web site, and I will be visiting again. Do you do newsletters by email? Latisha Bart Nicolas
Thank you for article. It has caused me to think and understand more completely my preference for quiet and soft colours, light that is gentle and a love for hot, nourishing soups and large hunks of oatmeal bread. Karoly Hurleigh Biagi
Ahaa, its fastidious discussion {regarding|concerning|about|on Lolita Dietrich Ransell
What a lovely story! The story in this YouTube video that is posted here is genuinely a pleasant one with having fastidious picture quality. Eadith Ab Pollyanna
As soon as I observed this site I went on reddit to share some of the love with them. Naoma Adler Pelpel
When some one searches for his essential thing, so he/she desires to be available that in detail, thus that thing is maintained over here. Cori Rodolph Fast
So sorry for your loss! Thoughts and prayers for the family at this time. Ronni Jarvis Drugge
Wonderful, what a website it is! This blog gives helpful data to us, keep it up.| Maggee Justinian Oneal
Hi there. I found your blog via Google while looking for a comparable matter, your website came up. It appears to be good. I have bookmarked it in my google bookmarks to come back then. Molli Jorgan Danieu
If you are going for best contents like I do, only go to see this web page all the time because it presents feature contents, thanks Daron Noam Beitnes
Hi, You mention nutritional yeast in the instructions but it is not listed in the ingredients.. Billy Francis Krahling
I am so grateful for your article. Much thanks again. Keep writing. Corrie Dexter Brana
We came across a cool website that you may enjoy. Take a search if you want. Lora Jonas Varhol Alfreda Wolfgang Bramwell
Hello there! I just want to offer you a big thumbs up for your excellent information you have here on this post. I will be returning to your blog for more soon. Lexy Chalmers Perretta
Far much that one rank beheld bluebird after outside ignobly allegedly more when oh arrogantly vehement tantaneously eel valiantly petted this along across highhandedly much. Mil Patin Wing
Go Big Randy, I'm rooting for you! TC lookin' like the Canadian flag out there Elsa Thaxter Beera
The cleansing business executes cleaning of rooms of different sizes and setups. Kathrine Angel Lorin
We hope you love the butternut squash! Happy Thanksgiving to you! Perla Corbie Borden
Prsh jam meridjani 22 vjec jetoj ne durres dhe do kisha shume deshire te isha pjes e modes ose per foto model nese keni mundesi me jepni nje pergjigje faleminderit.. Josephine Nealy Leggett
Oh my word!!! Your tip on click and view image was a life changer for me~~~~~~~~~~~HOW could I have gone this long, after a million years spent on my PC, and not known this?? It would have saved my eyesight, for sure, not to mention the EASE. THANK YOU THANK YOU THANK YOU!!!!! Karine Pattie Wey
This is my first time pay a visit at here and i am truly pleassant to read all at one place. Danell Alwin Coheman
Having read this I thought it was very informative. I appreciate you spending some time and energy to put this information together. I once again find myself spending way too much time both reading and posting comments. But so what, it was still worthwhile! Norene Antoine Basil
Thanks a lot for sharing this with all of us you really know what you are talking about! Bookmarked. Please also visit my web site =). We could have a link exchange contract between us! http://www.piano.m106.com
Leave A Comment