Understanding Metabolism

Your metabolism isn't just about how many calories you burn - it's a complex system involving multiple factors, some within your control and others not. Understanding these factors can help you create sustainable habits for long-term success.

Key Metabolic Factors

Basal Metabolic Rate:

• Accounts for 65-70% of daily calories
• Influenced by body composition
• Varies with age and gender
• Impacted by muscle mass
• Affected by hormones

Controllable Factors:

• Food choices
• Eating patterns
• Physical activity
• Sleep quality
• Stress management

Six Sustainable Strategies

1. Smart Goal Setting:

• Specific targets
• Measurable outcomes
• Achievable objectives
• Realistic timeframes
• Regular reassessment

2. Sustainable Habits:

• Focus on nutrition
• Choose whole foods
• Include lean proteins
• Emphasize vegetables
• Add healthy fats

3. Mindful Eating:

• 20-minute meals
• Focus on food
• Remove distractions
• Listen to hunger cues
• Practice portion awareness

4. Active Living:

• Daily movement
• Regular walks
• Strength training
• Non-exercise activity
• Enjoyable movement

5. Success Recognition:

• Non-food rewards
• Regular celebrations
• Progress tracking
• Milestone acknowledgment
• Self-compassion

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References:

[1] Harvard Health. (2018). Burning calories without exercise.

[2] Harvard Health. (2018). Small tricks to help you shed pounds and keep them off.

[3] Mayo Clinic Healthy Lifestyle. (2019). Is a slow metabolism the reason I'm overweight?

[4] Mayo Clinic Healthy Lifestyle. (2020). Metabolism and weight loss: How you burn calories.

[5] NIH Intramural Research Program. (2020). Attempting Weight Loss Linked to Reduced Risk of Death.

[6] NIH National Heart, Lung, and Blood Institute. (n.d.). Guide to Behavior Change.

[7] NIH National Center for Complementary and Integrative Health. (2017). Weight Control.

[8] Harvard Health. (2019). Building simple habits for healthy weight loss.