When we talk about losing weight, one of the first things that comes to mind is metabolic rate – metabolism.  Examination of ones metabolic rate is a popular and effective strategy towards sustainable weight loss.  Numerous articles discuss metabolism as the efficiency at which calories are stored and burned, which is a one dimensional view of the topic and in a sense an incomplete representation.

Metabolism is defined as, all the biochemical and physiological reactions that take place within the body.  It encompasses everything from breaking down food, to tissue repair and building muscle.  Simply stated, metabolism is your body doing work of any kind including breaking down and building.  Calories ingested (food) or stored (glycogen/fats) are utilized to carry out this work.  The body is continuously generating new cells while repairing and replicating old ones.  Whether you exercise or not, your cells are still being repaired from daily wear and tear. The human body completely regenerates its skin and skeleton every seven days.  A cut heals and disappears in a week or two.

Related article: Macronutrients – More than just the Basics

Metabolism – building to burn fat

There are two scientific terms given to metabolism which are based on the chemical reactions taking place.

Catabolism – chemical reactions involved in this process break down molecules to release energy.  Food is broken down – digestion of proteins, carbohydrates and fats – to release energy.  If this energy is not utilized it will be stored.  Depending on food availability and/or stress applied to the body – nutrient-poor diet, starvation or intense exercise – energy and building materials are further acquired from breakdown of stored energy, and then breakdown of muscle and bone.  Often, exercise contributes to utilizing body’s stored energy for recovery and repair. 

Anabolism – the purpose of these chemical reactions are to synthesize molecules.  Amino acids, glucose and fatty acids obtained from catabolism are used to build hormones, enzymes, and other tissues including muscle and bone.  Anabolism is a process that requires significant amount of energy.  Exercising further increases need for hormones, enzymes, muscle building processes.  This energy often is supplemented from stored fat – and is one of more popular weight loss methods.

Related Article:  CALORIES: Energy vs. Nutrients

The purpose of metabolic reactions – catabolism and anabolism – is to effectively utilize energy.  The body uses energy for everything, physiologically from pumping blood, thinking, walking, balancing; as well as biochemically when replicating and repairing the body, cells, molecules and tissue; in order to continue to function.  More information on energy systems and how to increase consumption of stored fat can be found at – Metabolic Flexibility (article coming soon).

Final Thoughts

Our bodies are designed to perform – do work.  From our brains that think, plan and strategize, muscles and skeleton for movement and balance, to everything else that sustains bodily functions.  Metabolism is the total amount of energy required for such processes; and metabolic rate can be increased or decreased depending on number of variables.

Related Article – Rev up your Metabolism (article coming soon)