If you read yesterday’s blog, you’ll have noticed that I didn’t cover variations in metabolism as a something to consider when looking to make adjustments to lose weight.
That’s because I knew I was covering it today.
So, the million pound question…………
Is it true you can have a “good” or “bad” metabolism?
The short answer is “Yes”.
The slightly longer one is “But it probably doesn’t matter as much as we’d think”.
Our energy requirements are made up of three parts:
Basal Metabolic Rate (BMR)
Physical Activity
Thermic Effect of Food (TEF)
Our BMR is how much energy our body uses at rest – if we were to spend all day in bed, how much energy would our organs, etc use keeping us alive.
Physical Activity is, of course, movement – that done generally or specifically with an intent in what we’d probably call exercise.
TEF is the amount of energy that our body uses converting the food and drink we consume into usable forms.
TEF varies a little dependant on our food choices (some things require more or less “processing”) but is a relatively small part of the equation – research suggests about 8% of our Total Daily Energy Expenditure (TDEE).
I’m sure we’re all in agreement that someone being more or less active is a perfectly valid reason for their body using more or less energy and is completely fair and understandable, aren’t we?
So we’re left with BMR.
Our energy requirements at rest.
What we probably mean when we say “metabolism”.
And we can pretty accurately gauge our BMR in laboratory experiments.
And compare it to what might be expected from a formula
A body, using more energy than might be expected could be argued to have a “good” metabolism – we can eat more for the same results.
A body using less could be argued to have a “bad” one.
Most of the variances in people’s BMR are down to differences in body size and composition – no one would expect a 6’4″, 20 stone body to not require significantly more energy than a 5′, 7 stone one, would they?
So, really, the “good” vs. “bad” metabolism question boils down to variances in BMR when matched for body size and composition.
And the studies show those differences are………..
Minimal.
Up to 80 calories per day either side of what might be expected, at most.
But probably less.
So, at the very most, two otherwise matched people might have energy requirements differences of 160 calories per day from each other.
3 fingers of a KitKat.
A Starbucks latte.
But, chances are, less of a difference than that.
Either way, an amount of food that we can relatively easily adjust for.
And the kicker here is that the research shows the the correlation between people’s “good” or “bad” metabolism and their likelihood of being overweight is…………
Zero.
An overweight person is just as likely to have the “good” metabolism and the lean person the “bad” one as the other way around.
As always, none of what we say is designed to make people feel bad.
It’s to empower people.
Realising that “I’ve just got a bad metabolism” probably isn’t true……….
And, if it is………..
Is only a small difference………..
Puts us in a position to look at what changes we can make which will take us towards the changes that are important to us!
———- If you’re ready to see through some of the things that’ve held you back and, finally, make lasting changes on a programme with proven support and a money back guarantee, here’s where you do it –> www.myrise.co.uk/apply ——
Much love,
Jon ‘Good or bad, happy or sad’ Hall
——————————————————————-
RISE in Macclesfield was established in 2012 and specialise in Group Personal Training weight loss programmes for those that don’t like the gym and find diets boring and restrictive!
