Metabolism 101

Meat & Vegetables

If one of your goals is to lose weight (body fat) then what you eat, how much you eat, how often you eat and how physically active you are on a daily basis does play a major role in how your body responds.

First the true meaning of the word metabolism – The chemical processes that occur within a living organism in order to maintain life.

Most people believe metabolism means how fast or slow the body uses up the calories that have been ingested – this is the definition that I’m going to use.

What you need to know regarding the connection between metabolism and body fat.

Most people hit their peak muscle and bone mass by approximately 30 years of age. Shortly after 30, things start to change. By the time the average person hits 40, the ageing process and inactivity are really starting to take its toll.

The amount of lean muscle that you have does affect how many calories you burn on a daily basis but only to a point. The reason for this is because your body has a limit as to how much lean muscle it will develop naturally.

A large percentage of people over the age of 40 are not getting enough daily physical activity plus they are not eating a healthy diet, as a result they slowly but surely deplete their lean muscle stores. On average, we lose about 10% of our lean muscle by age 50, and 50% by age 80. Another thing that’s affected by your physical activity levels and diet choices is bone mass. Bone mass disappears at a rate of about 1% per year for women starting at approximately age 30 and about 1% per year for men starting at approximately 40 years of age. Women will loss an extra 3% of their bone mass a year for five years following menopause.

Here are some other facts.

– Eating small and frequent meals keeps your blood sugar steady which in turn helps to keep body fat levels in check.

– Avoid crash diets / rapid weight loss. Crash diets slow the rate at which your body uses calories.

– Age can slow your metabolism.

– As you age you lose muscle.

– You can slow the ageing process with daily physical activities and a healthy diet.

Bottom line

You can help your metabolism — and your odds of weight-loss success by changing your energy balance, or the balance between what you consume and what you burn off with regular daily physical activity along with a healthy food choices.


Brian Forsythe of EHF Executive Health And Fitness is a natural competitive bodybuilder and personal trainer with over 20 years of experience in the fitness industry.