There are three main types of fat, and they’re all in the body. There’s subcutaneous fat, visceral fat, and intramuscular fat. The first two can be lost, but not much. Intramuscular fat is pretty hard to get rid of.
So if you have a lot of it, what does that mean for your weight? For starters, it means that you’re carrying around a lot more than your body needs. This extra weight is known as adipose tissue — or simply “fat.” And just like when we eat too many calories, our bodies store this extra energy as fat. (This is also why people who exercise often tend to gain weight.)
Now, some fat is good for us. Fat insulates us from shock, cushions our joints, keeps our organs warm, and helps keep our skin soft. But most of our fat is bad for us. It doesn’t help us burn calories, so we end up with more stored energy than we need. That’s where excess weight comes from.
But there’s one thing that can change all of that. We call it metabolism.
What Is Metabolism?
Metabolism is the process of breaking down food into usable energy. It’s the chemical reaction between oxygen and nutrients that occurs inside each cell. In other words, it’s how the body converts food into fuel. And it happens every second of every day. Our cells constantly create energy to power everything that keeps us alive. So, basically, metabolism is what allows us to live.
There are lots of different factors affecting how fast our bodies metabolize foods. They include:
- How active we are
- What we eat
- Whether or not we’re exercising
The best way to increase your metabolism is by eating healthy, nutritious meals while staying active.
How Does Your Body Burn Calories?
Your body isn’t actually burning anything except for the energy that comes from your diet. When you eat carbohydrates, proteins, fats, and other nutrients, your body breaks them down to give off energy. Your digestive system then takes these chemicals apart and turns them back into water and carbon dioxide. And your liver uses the rest of the chemicals to make things like cholesterol, bile salts, and hormones.
In short, your body only burns calories through digestion and excretion.
Why Do Some People Lose Weight Easier Than Others?
If you think about it, it makes sense. If you eat less and move more, then you should lose weight faster. After all, losing weight requires burning calories — which is really easy if you don’t have any!
And when you look at the metabolic differences between people, it becomes clear why some people have an easier time shedding pounds. A study published in the Journal of Applied Physiology found that people who were obese had higher resting metabolic rates, meaning their bodies burned calories more quickly. Other research has shown that people with low body mass index (BMI) are more likely to be able to burn calories faster because they usually consume fewer calories.
Also, certain illnesses can affect our metabolism. For example, someone with cancer may find it harder to lose weight because their immune system is suppressed. Diabetes tends to slow metabolism as well; in fact, the disease itself can cause weight gain.
If you have a condition that affects your metabolism, talk to your doctor before trying a weight loss supplement.
Can I Really Get Rid Of My Visceral Fat?
Yes! You probably know that visceral fat is the type of fat that surrounds your organs. And it’s the kind that you want to get rid of.
While there’s no magic pill for removing visceral fat, there are plenty of ways to reduce it naturally. The first step is to limit your calorie intake. Then, start working out regularly for 20 minutes per day. Try walking, biking, swimming, or jogging. And do it on an empty stomach.
Another option is to try intermittent fasting. Instead of going without food all day long, you could try fasting for 16 hours once or twice a week. This will help you shed visceral fat faster.
If none of these options work for you, there are still steps you can take to get rid of visceral fat. First, you can try a high-protein meal replacement shake. These shakes contain a combination of protein, fiber, vitamins, minerals, and antioxidants that will help your body break down fat more effectively. Second, you can try using a waist trainer belt. These belts tighten your abdominal muscles, making it easier for you to lose belly fat. Last, you can use an ab roller machine. These devices target specific abdominal muscle groups and can even tone your buttocks. All of these methods require consistent effort over time, though.
What About Exercise?
Exercise doesn’t directly impact metabolism, but it can help you lose weight overall. Studies suggest that regular aerobic exercise increases your metabolism. And strength training can improve your metabolism by building lean muscle mass.
For example, a 2017 study in Medicine & Science in Sports & Exercise found that men who performed resistance exercises three times a week for 12 weeks saw their resting metabolic rate increase by 5 percent.
It doesn’t matter whether you exercise aerobically or anaerobically, though. Both types of activity boost your metabolism. Aerobic activity is better for you because it improves your cardiovascular health. Anaerobic activity helps build muscle mass, which burns more calories than fat when you’re inactive.
If you’re looking to maximize your results, combine both aerobic and anaerobic activities. For example, you can jog for 30 minutes followed by a 20 minute walk. Or you could run four miles after lifting weights for chest and shoulders.
The bottom line is that you shouldn’t rely solely on exercise to lose weight. And if you’ve been exercising regularly for years, you might notice that your weight hasn’t budged. You’ll need to focus on changing your lifestyle to lose weight.
Is It OK To Use Diet Supplements?
You can use weight loss supplements safely in moderation. However, they aren’t a substitute for proper nutrition, physical activity, or even prescription medicine.
Most companies that sell weight loss supplements claim that you can lose 1 to 2 pounds a week. While there’s nothing wrong with taking supplements to speed up your metabolism, those claims are bogus. Your body loses weight regardless of what you eat or how much you exercise. And weight loss supplements won’t help you lose weight more quickly.
That said, there are some legitimate supplements like green tea extract that can help you burn fat. Green tea contains polyphenols, powerful antioxidants that may help stimulate your metabolism.
Other supplements, such as capsaicin, can help activate brown fat, a type of fat that burns fat instead of storing it. Capsaicin is derived from chili peppers, but you can find it in many different over-the-counter products.
Finally, there are a few products that may actually help you lose weight. For instance, a recent study in JAMA Internal Medicine found that those who used an app designed to replace unhealthy snacks with healthier alternatives lost more weight. If you want to try something like that, check out my article about the best apps for weight loss.
Do You Need Surgery To Lose Weight?
Surgery is another option for losing weight. But unless you have a serious medical issue, don’t consider surgery unless you’ve tried all of the other options and nothing else works.
That includes bariatric surgery, which involves either laparoscopic sleeve gastrectomy or gastric bypass. With either procedure, your surgeon removes part of your stomach to reduce your appetite, and they also remove a portion of your intestines to help you feel full longer.
While these procedures can be life-changing, they come with risks and complications, especially for older patients. In addition, some people feel unfulfilled after having gastric bypass.
Ultimately, if you’re overweight and unhappy with your appearance, you should consult a doctor and make sure that surgery isn’t right for you.
But if you are considering surgery, read this list of warning signs to watch for.
Are You Ready To Lose Some Weight?
Weighing yourself is the easiest way to tell if you’re gaining or losing weight. But if you want to see real progress, you’ll need to track your weight loss over a period of time.
To keep track of your progress, you can buy scales that connect to an app on your phone. And to make it easier, you can always download a free online scale.
The next time you weigh yourself, compare your current weight to your previous measurements. Then, set a goal for how much you want to weigh. This can help motivate you to stick with your program and stay motivated throughout the journey.
If the person will have the good metabolism then losing weight will be at a high speed. On the other hand the person with low metabolism reduces the weight slowly. The person can just click here to visit Leanbean and then select the option that will be best.
Remember that everyone’s bodies respond differently to weight loss. And the same goes for your metabolism. Everyone’s health is unique, so be patient with your own progress.
This information is written only to teach and inform. It is not meant to be health or medical advice. If you have any questions about a medical condition or your health goals, always see a physician or other trained health expert.