How Does Metabolism Affect Weight?

How Does Metabolism Affect Weight?

You likely know your metabolism is linked to your weight. But do you know metabolism affect weight?

Common belief holds that a slim person’s metabolism is high and an overweight person’s metabolism is low. But this isn’t usually the case. Metabolism affect weight by itself.

Weight is dependent on the balance of calories consumed versus calories burned. Take in more calories than your body needs, and you gain weight. Take in less and you lose weight. Metabolism, then, is the engine that burns these calories and is the scale that regulates your energy needs.

Diagram how Metabolism Affect Weight

When Will Metabolism Affect Weight?

Stated simply, metabolism is the process by which your body converts food into energy. During this biochemical process, calories – from carbohydrates, fats and proteins – are combined with oxygen to release the energy your body needs to function.

The number of calories your body burns each day is called your total energy expenditure. The following three factors make up your total energy expenditure.

1. Basic needs. Even when your body is at rest, it requires energy for the basics. Fuel for organs, breathing, circulating blood, adjusting hormone levels, plus growing and repairing cells.  Calories expended to cover these basic functions are your basal metabolic rate.

Typically, a person’s basal metabolic rate is the largest portion of energy use, representing two-thirds to three-quarters of the calories used each day. Energy needs for these basic functions stay fairly consistent and aren’t easily changed.

2. Food processing. Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, your body’s energy requirement to process food stays relatively steady and isn’t easily changed.

Male and Female Symbols3. Physical activity. Physical activity accounts for the remainder of calories used. Examples are playing tennis, walking, chasing after the dog and any other movement. You control the number of calories burned depending on the frequency, duration and intensity of your activities.

It may seem logical to think that significant weight gain or being overweight is related to a low metabolism. Perhaps you feel a condition such as under-active thyroid gland (hypothyroidism) is at fault. In reality, it’s very uncommon for excess weight to be related to a low metabolism. And most people who are overweight don’t have an underlying condition, such as hypothyroidism. A medical evaluation can determine whether a medical condition could be influencing your weight.

Weight gain is more likely due to an energy imbalance – consuming more calories than your body burns. To lose weight, then, you need to create an energy deficit by eating fewer calories. You then need to increase the number of calories you burn through activity. This is how metabolism affect weight.

If you and everyone else were physically and functionally identical, it would be easy to determine the standard energy needs. But many factors influence calorie requirements, including body size and composition, age, and sex.

To function properly, a bigger body mass requires more energy (more calories) than does a smaller body mass. Also, muscle burns more calories than fat does. So the more muscle you have in relation to fat, the higher your basal metabolic rate.

As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight. Metabolism also slows naturally with age. Together these changes reduce your calorie needs.

Men usually have less body fat and more muscle than do women of the same age and weight. This is why men generally have a higher basal metabolic rate and burn more calories than women do.

Your ability to change your basal metabolism is limited. However, you can increase daily exercise and activity to build muscle tissue and burn more calories.

Your metabolism influences your energy needs, but it’s your food intake and physical activity that ultimately determine your weight.

Losing weight, like any task you undertake, requires that you have dedication and motivation to succeed.  This means you need to get your head in the right place.

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Control Your Diet Quiz

Control Your Diet QuizTook the diet quiz

Here is a simple diet quiz to see how much you know about the proper way to control your diet. Go ahead and do the test, you might find it interesting.

There are only ten questions in the diet quiz. Grab a pencil or pop open notepad and jot down the letter corresponding to your chosen answer. The results are below the diet quiz.

No cheating! 😉

01) Which of the following is suitable for a between meal snack?
a) Cheese.
b) Carrots.
c) Yogurt.Candy
d) Coffee.
e) Candy.


02) How many glasses of water should a person have in a day?Drinking Water

a) 5-6
b) 10-20
c) 10- 12
d) 4-5
e) 15-20


03) Which of the following is bad as far as weight control is concerned?

Cup of Coffee

a) Snacking.
b) Smoking.
c) Coffee.
d) Crash diets.
e) All the above.


04) How many hours sleep does an adult need? Sleepy Head

a) 7-8
b) 6-7
c) 8-9
d) 5-6
e) 9-10


05) Which is better for a person on a diet? Rinsing Fresh Fruits

a) Fresh fruit.
b) Canned fruit.
c) Fruit juice.
d) Processed fruit.
e) Cooked fruit.


06) Which of the following should you always include in your diet?

a) NutsGreen Tea.
b) Dried fruits.
c) Fruit juice.
d) Salads.
e) Tea.


07) Which of these two is better for your health?

a) Coffee.
b) Tea.


08) The most important meal of the day is:Snack Mix

a) Supper.
b) Snacks.
c) Breakfast.
d) Lunch.
e) Tea.


Pouring oil onto a spoon09) Which of the following can you afford to cut out from your diet?

a) Fats.
b) Carbohydrates.
c) Vegetables.
d) Proteins.
e) Vitamins.


10) Which meat is better for health?Raw Ground Beef

a) White meat.
b) Red meat.
c) Raw meat.

Answers to the Diet Quiz

01. b
02. c
03. e
04. a
05. a
06. d
07. b
08. c
09. a
10. a

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  • Exercise and Heart Disease Quiz – A quick quiz on exercise and heart disease.
  • Ab Quiz – See how much you know about toning your abs by taking this quick, short ab quiz.
  • Nutrition Quiz – Take this super quick nutrition and diet quiz to find out just how nutrition savvy you are!
  • General Health Quiz for Men – Men ask yourselves these five simple questions and see how well you do!

15 Holiday Weight Loss Tips

Keep Those Fat Cells From Making It On To Your Christmas List This Year with 15 Free Holiday Weight Loss Tips!

No Other Time During The Year Are You More Susceptible To Gaining Weight Than During The Winter Holidays.  Cold Weather plus Calorie Packed Foods Equals Weight Gain

15 Holiday Weight Loss Tips eBook – It’s a Freebie with NO CATCH!

15 Holiday Weight Loss Tips
15 Holiday Weight Loss Tips


Did you know that every single year the average person gains anywhere from one to three pounds just from attending parties? That is because parties always food a plenty!  Even though one to three extra pounds doesn’t seem like a lot of weight gain, it is precisely the smaller weight gain amounts that are the most difficult to lose once you put them on. Why not keep them off from the very start?

We can call it, weight gain prevention. While it might be a little tough, it’s no where near as difficult as losing the pounds once they find a home on your hips.

These traditional tips were created with staying power in mind. So no matter if you put them into action this year, or five years from now the results will always be the same.  In fact, these tips are so usable, that they can be incorporated into your every day life even when there are no celebrations going on!

Are you brave enough to take control of your eating habits? Find out free – we’re giving the tips to you in  a simple PDF document just because we want to help YOU. No gimmicks. No catch. No sales pitch. Just a free eBook with 15 holiday weight loss tips you can start practicing today.

Download PDF
Friday Freebie: 15 Holiday Weight Loss Tips

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Jar Packed Tapeworms?

Imagine something that can grow to the length of a hundred feet and still live inside your own body without you knowing a thing about it! Yuck, right?

The culprit is called tapeworms. While they’re more commonly found in dogs and other animals, if a human ingests them via an animal, they live and grow in our intestines. Perhaps you’ve heard people comment that a thin person must have tapeworms? Well, there’s a reason for that – they ingest the food you eat along with the calories.

Back in the early 1900s, jar packed tapeworms were used and sold as a product for weight loss:

Jar Packed Tapeworms Ad
Jar Packed Tapeworms Ad


“No diet, no baths, no exercise. FAT – the enemy that is shortening your life – BANISHED. How? With sanitized jar packed tapeworms.”

The product was legitimate and was referenced in a 1999 diabetes journal (page 6):

“Approaches to decreasing nutrient absorption date from the early 1900s, when diet treatment with  ‘sanitized tapeworms’ was widely advertised.”

While we don’t see this approach heavily advertised as it was “back in the day”, some people, amazingly enough, are still using, or trying to use tapeworms, to lose weight.  Tapeworms are legally sold and used for weight loss  in Mexico. Tapeworm importing or selling is illegal in the United States.

Jar Packed Tapeworms Have Dangerous Health Effects

But please don’t consider this approach. Ingesting tapeworms is like giving yourself a horrible stomach virus. Jar packed tapeworms may actually eat your food, but while doing that, they also eat the nutrients from your foods, which can cause malnourishment. Plus, if you’re considering this approach to become thinner, know that the damage they cause can lead to a grotesque, fluid-filled belly.

Jar packed tapeworms can cause dangerous blockages. They can burrow through your intestines and into your blood stream until they eventually imbed themselves into muscles where they form a cyst. Your heart is a muscle and if one of these cysts gets into it, it can cause pain and even death.

Don’t think of jar packed tapeworms as a weight loss aid! They can be very dangerous.

Weight Training Misconceptions

Weight Training Misconceptions

Your body can broken be broken down into 6 different muscle groups.

  1. Chest
  2. Back
  3. Biceps
  4. Triceps
  5. Shoulders
  6. Legs
Weight Training Muscle Groups
Weight Training Muscle Groups


All muscle reacts pretty much the same to weight training. Therefore, the following misconceptions apply to all 6 main muscle groups.

1. The longer engage in weight training, the stronger you’ll get.
False. As we are working out, we are trying to slightly damage our muscle fibers by overloading them to the point of exhaustion. The healing process is when the muscle repairs and strengthens. You need to rest the muscle well in-between workouts for maximum build.

2. To lose weight you MUST eat less.
False. You want to focus your efforts on raising your metabolism. That is the master key to almost effortless weight loss. The faster your metabolism burns calories the easier it will be to lose weight. Weight training builds muscle that burns fat.

You do need to be sensible in your food choices. Watch the junk food, etc., but starving yourself for a time just to shed pounds only leads to a nasty pattern of weight-loss and re-gain.

3. Muscle weighs more than fat.
Well…yes and no. Muscle tissue is more dense than fat. If you lost five pounds of fat and gained five pounds of muscle the scale would not show a difference. But your pants sure would!

Fat does not actually turn into muscle. You simply replace fat with muscle. Fat must be burned. This is where weight training benefits weight loss.

Muscle lies underneath fat. As your muscles get stronger and firmer, they push out the fat. We then have larger muscles which “push out”. This sounds fine if you’re weight training to bulk up. Aren’t most of us looking to trim down? If you are looking to bulk up, you don’t want that outer layer of fat. You need to burn that fat off AND build the muscle. This is it’s so important to do aerobic exercise in addition to weight training.

So there you have it – three major misconceptions laid to rest. Spread the word!

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Calculate Ideal Body Weight

How to Calculate Ideal Body Weight for Your Body

Use the following formula to calculate ideal body weight for your body.

Calculate Ideal Body Weight
Calculate Ideal Body Weight

First Determine Body Frame Type

This is an important first step to calculate ideal body weight. To determine this, wrap your right hand around your left wrist. If your thumb and index finger overlap each other you have a small frame type. If your thumb and index finger slightly touch, you have a medium frame type, and if your thumb and index fingers do not touch, you have a large frame type.

Formula to Calculate Ideal Body Weight

Women: Add 100 pounds for the first 5 feet of your height, then add 5 pounds for each inch thereafter.

Men: Add 106 pounds for the first 5 feet of your height, then add 6 pounds for each inch thereafter.

Body Weight ScaleOnce you calculate your ideal body weight number, add the following based on your frame type. Add 10 pounds for a large frame size. Subtract 10 pounds for a small frame size. If you are a medium frame size don’t add or subtract anything.

Do keep in mind, however, these are for an estimated average. A person’s muscle density can affect the results. In other words, if you have a lot of strong muscle, you could weigh more than the determined weight but look thinner than the average person at the same weight and height.

But unless you’re good and muscle bound, this is a reasonable formula for the average person to use to determine a goal weight.

Calculate Ideal Body Weight – Female Example

  • Height: 5 feet 7 inches tall
  • Current weight: 145 pounds
  1. Wrapping fingers around her wrist, she determines she has a medium frame.
  2. Adding 100 pounds for the first 5 feet, then 5 pounds for each inch over (an additional 35 pounds) for a total of 135.
  3. Since she’s determined she has a medium frame, this is her ideal body weight.

Calculate Ideal Body Weight – Male Example

  • Height: 6 feet 1 inch tall.
  • Current weight: 145 pounds
  1. Wrapping fingers around his wrist, he determines he has a large frame.
  2. Adding 100 pounds for the first 5 feet, then 6 pounds for each inch over (an additional 78 pounds) for a total of 178.
  3. He then must add 10 more pounds because he has a large frame, making his ideal body weight 188 pounds.

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Mindless Munching or Mindful Eating?

Mindless Munching or Mindful Eating?

It seems our society has refined the art of mindless munching. We grow ever busier and less connected to food preparation.

Mindless eating is when people are not paying attention when they are eating. They look down at an empty plate or a bag of cookies and ask, “Where did it go?


Mindless Munching
Mindless Munching


People are eating on the run without tasting food all the time. This act is called mindless munching. They have no awareness of what they are putting into their mouths. By buying prepared foods, people are putting less personal preparation into it. Even when you make a simple sandwich there is a level of awareness and appreciation for the food.

What’s the downside to mindless eating?

Experts believe that it may be contributing to our nation’s obesity problem, which increases the risk for chronic diseases. Diabetes and heart disease are at the top of the list.

Mindful Eating

A new concept called mindful eating draws upon the recognized practice of mindfulness-based stress reduction.  Tis helps people focus on the present moment rather than habitual and unsatisfying behaviors.

Mindfulness-based stress reduction has been shown to improve pain, anxiety, and depression. Building upon this strategy, mindful eating practices promote a satisfying relationship with food and eating. This happens on a deep emotional level and encourages a better sense of well being. There is a physical awareness of the food. The taste, smell, texture and how it feels traveling to your belly.

You can expand that awareness to observations like who grew the food, how it was packaged, where it comes from and who prepared it. Will it work? Jury is out… Visit for more information.

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Staying Slim – with Vinegar?

Staying Slim – With Vinegar?

Yup, with vinegar! This gem could very well be the world’s oldest cooking ingredient.

Vinegar Dressing
Vinegar Dressi

Researchers in Japan report that consuming about 3 teaspoons a day can help reduce the accumulation of body fat and reduce body weight.

So reach for a kosher pickle, or sneak some into your diet in these delicious ways.

    • Use seasoned vinegar in place of salad dressing. They’re sweet enough that you don’t need to add oil. Try flavored versions like:
      • A l’Olivier French Extra Virgin Olive Oil (can be purchased on
      • Passion fruit.
      • Tomato.
      • Raspberry.
      • Rig.
    • Make a cucumber salad. Toss thinly sliced seedless cucumbers with rice wine vinegar and a drizzle of sesame oil. Sprinkle with sesame seeds, salt and pepper.
    • Garnish your next martini with pickled okra, pickled caper berries, or a pickled onion.


And, of course we also have vinaigrette. Vinaigrette is usually stored and served in a small, ornamental bottle or box for holding aromatic vinegar. Foods, such as asparagus or artichoke, are frequently served with vinaigrette sauce. If you enjoy vinaigrette, we share with you how you can create Custom Made Vinaigrette.

Did you know?

You can keep cheese fresh longer by wrapping it in a vinegar-soaked cloth and keeping it in a sealed container.

When poaching eggs, a teaspoon of vinegar added to the water can prevent separation. When boiling eggs, add some vinegar to the water to prevent white from leaking out of a cracked egg.

Soak fish in vinegar and water before cooking for a tender, sweeter taste.

Rub vinegar on the cut end of uncooked ham to prevent mold.

Folk Medicine, Too?

Folk practitioners used vinegar as a cure for fevers, as an astringent for nose bleeding, and as a gargle (Meyer 1975). Apple cider was used for colds, arthritis, fungal skin infections, hair and scalp problems, insect bites, and itching (Maiscott 2000).

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Get Moving! Moves to Lose

Get Moving!

Do you procrastinate – or start an exercise program and quit after a few months? You’re not alone. Try these tips and see if they help you stick to a regime:

  • Do what you enjoy. If you’re not keen on the gym, go skiing, sledding, or just get out and walk!
  • Reward yourself. If you stick to your routine, you’ll see results. Treat yourself to a massage or shopping trip.
  • Be flexible. Life can get in the way of your activity habit. Try working out at home with hand weights or a yoga DVD.
  • Record your progress. By taking note of your activities, and how they made you feel, you’ll see tangible results. We even offer some free printable workout logs: Workout Log or Weight Training Log.

Bored at the Gym?

Try new activities until you find something you enjoy such as tennis with a league, inline skating, walking around your neighborhood, or a combination of activities. Also, make your exercise sessions pleasurable. Listen to music or a book on tape, watch television, or read a magazine while you are on a treadmill or elliptical trainer. If possible, recruit a workout buddy — your spouse, best friend — or train for a charity event.

To break the monotony, do something different every workout. Walk one day, take a new fitness class the next, and lift body building on the third day. Or alternate between several activities in one workout. If you belong to a health club, do 10 or 15 minutes each on a bike, treadmill and elliptical trainer.

Maximize Results

To get maximum results on your exercise plan, do any of these activities four days a week:

Ride a bike at 12 miles per hour (or work up to 12 MPH if that is too difficult at the moment).


Get moving on a bike.
Get moving on a bike.


Run at a 6 mile per hour pace for 45 minutes.


Get moving on a run.
Get moving on a run.


Go in-line skating for 40 minutes.


In Line Skating
In Line Skating


Swim fast laps using the crawl stroke for 40 minutes.



Add incentive to your workout by partnering with a friend. Make an outdoor exercise date to get moving on each others favorite trail. Join a gym together or share a personal trainer. Sharing a commitment to good health and applauding each others accomplishments is great fuel for any relationship.

Chocolate: Can It Make You Thin?

Chocolate: Can It Make You Thin?

No need to feel guilty when you indulge in some Easter chocolate this coming Sunday!  Scientists have apparently discovered that those who eat the most chocolate are actually the thinnest people in our society.



A study was published in the journal of the Archives of Internal Medicine and outlined a study carried out by the University of California, in San Diego, and came to the conclusion that chocolate makes you thin.

The exact results showed that of a study involving just under 1,000 Americans, those who ate chocolate a few times a week were thinner, on average, than those who only ate chocolate on occasion. The study looked at a number of factors when putting together these results, including diet, Body Mass Index (BMI), and caloric intake.

Scientists are putting these results down to the fact chocolate doesn’t encourage the creation of fat. Even though these results only prove that there might be a link, it could lead to a complete change in the way we view weight gain and weight loss when it comes to food.

Chocolate has also been demonstrated by scientists to have some other benefits for the body. One of these benefits comes from dark chocolate, which contains many antioxidants that can help fight disease and get rid of the harmful free radicals in our body that harm our cells. See: The Nutrients in Chocolate. You can also try making your own Dark Chocolate Candy.

The Raw Food Movement were the ones who first came up with this when a book called The China Study was released. They demonstrated that mass amounts of sugar in things like chocolate and fruit doesn’t have a negative effect on one’s weight at all.

Chocolate Bar
Chocolate Bar

This means that chocolate doesn’t contribute to weight gain – otherwise how could it be possible for people to live entirely off of sugary fruits and vegetables?

Eating a little bit of chocolate or having a drink of hot cocoa as part of a regular diet is probably good for personal health, so long as people don’t eat too much of it, and too much of the kind with lots of butter and sugar.” – Diane Becker, M.P.H., Sc.D., a professor at The Johns Hopkins University School of Medicine and Bloomberg School of Public Health.