What is Metabolism?

Metabolism refers to the biochemical processes in which our bodies convert food and drink into energy. This energy is then used to fuel bodily functions such as breathing, circulating blood, and repairing cells. 

Metabolism is divided into two categories:

1. Catabolism: Catabolism is the set of metabolic pathways that break down molecules into smaller units to release energy. It involves the breakdown of complex molecules such as carbohydrates, fats, and proteins into simpler ones like glucose, fatty acids, and amino acids. This breakdown process releases energy, which is captured in the form of adenosine triphosphate (ATP), the primary energy carrier in cells. In simple terms, catabolism is the breakdown of molecules to obtain energy. 

2. Anabolism: Anabolism is the set of metabolic pathways that construct molecules from smaller units. These biosynthetic processes require energy, which is often derived from ATP produced during catabolic reactions. Anabolism is responsible for the growth and repair of tissues, the storage of energy, and the production of molecules necessary for cellular functions. In simple terms, anabolism is the synthesis of compounds needed by the cells.

How Does Metabolism Maintain Weight?

Our body weight is determined by the balance between the calories we consume and the calories we expend. Metabolism plays an important role in this balance:

• Basal Metabolic Rate (BMR): This is the amount of energy expended while at rest. It accounts for about 60-80% of daily calorie expenditure and includes the energy required for vital functions like breathing and keeping the heart beating.

• Thermic Effect of Food (TEF): This is the energy required for digestion, absorption, and removal of ingested nutrients. It accounts for about 10% of daily energy expenditure.

• Physical Activity: This includes all movements, from exercise to daily activities like walking or cleaning. It can vary greatly among individuals and is the most variable component of our energy expenditure.

What Happens to Our Metabolism When We Lose Weight?

When we lose weight, several changes occur in our metabolism:

Reduction in BMR:

• Loss of Lean Body Mass: During weight loss, especially if it’s rapid or involves severe calorie restriction, some of the weight loss can be from lean muscle mass. Since muscle tissue is more metabolically active than fat tissue, a decrease in muscle mass leads to a reduction in BMR.

• Smaller Body Size: A smaller body requires fewer calories to maintain. As you lose weight, your body mass decreases, and thus the energy required to sustain basic bodily functions also decreases.

Adaptive Thermogenesis:

• Metabolic Adaptation: The body responds to caloric restriction and weight loss by becoming more energy-efficient. This means that for a given level of activity, the body will burn fewer calories. This adaptive thermogenesis is believed to be a survival mechanism developed during periods of food scarcity in human history.

Decreased Energy Expenditure from Physical Activity:

• Reduced Body Mass: When you weigh less, the energy cost of physical activities decreases. For instance, walking or running requires less energy if you are lighter.

Why Steady Weight Loss is Better than Rapid Weight Loss

Steady, gradual weight loss is generally considered more effective and sustainable than rapid weight loss for several reasons we just mentioned:

1. Preservation of Lean Muscle Mass: Slow weight loss helps preserve lean muscle mass, which is crucial for maintaining a higher metabolic rate.

2. Sustainable Habits: Gradual weight loss encourages the development of healthy, sustainable habits rather than quick fixes that are difficult to maintain.

Also, keep in mind that rapid weight loss can lead to nutrient deficiencies, as it often involves restrictive diets that may lack essential nutrients. This can cause deficiencies that may impact overall health, energy levels, immune function, and more. It’s imperative that we focus on adequate intake of lean proteins, healthy fats, and complex carbohydrates in addition to vitamins and minerals to maintain our metabolism.

Also, slow, steady weight loss is associated with a lower risk of regaining the lost weight compared to rapid weight loss.

How GLP-1 Receptor Agonists Affect Metabolism

GLP-1 (glucagon-like peptide-1) receptor agonists, such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) help with weight loss and affect metabolism. They work by:

1. Increasing Insulin Secretion: GLP-1 agonists increase insulin secretion in response to meals, which helps regulate blood sugar levels.

2. Reducing Appetite: These medications help reduce appetite and increase feelings of satiety, leading to lower calorie intake.

3. Slowing Gastric Emptying: GLP-1 agonists slow the emptying of the stomach, which prolongs the feeling of fullness after eating.

When we lose weight, it can have both positive and negative effects on metabolism:

1. Positive Effects:

   • Improved insulin sensitivity

   • Lowered risk of chronic diseases such as diabetes, heart disease, and high blood pressure

Improved insulin sensitivity allows cells to more efficiently take up glucose from the bloodstream, which is then used for energy production. This process helps maintain stable energy levels throughout the day.

When insulin sensitivity is high, excess glucose is effectively stored as glycogen in the liver and muscles. This stored glycogen can be used during periods of increased energy demand, such as exercise.

Improved insulin sensitivity also helps keep blood sugar levels in check, preventing hyperglycemia (high blood sugar), which can damage blood vessels, nerves, and organs over time.

When cells respond well to insulin, the pancreas does not need to produce as much insulin to achieve the same effect. Lower insulin levels reduce the risk of developing insulin resistance and type 2 diabetes.

Lower insulin levels can also reduce fat accumulation and promote fat breakdown. Also, the body can more efficiently break down stored fats for energy, especially during periods of fasting or exercise.

Improved insulin sensitivity helps regulate hunger and satiety hormones, such as leptin. This regulation can lead to better appetite control and reduced cravings, supporting weight management efforts.

Efficient glucose uptake and utilization prevent the energy crashes and hunger pangs that can occur with insulin resistance, leading to more stable eating patterns.

Insulin is an anabolic hormone, meaning it promotes protein synthesis and muscle tissue growth. Improved insulin sensitivity enhances this effect, helping to maintain and build muscle mass, which is metabolically active and boosts overall metabolic rate.

Insulin resistance is associated with chronic low-grade inflammation, which can impair metabolic functions. Improved insulin sensitivity helps reduce inflammation, supporting better metabolic health.

1. Negative Effects:

   • Potential loss of lean muscle mass if weight loss is too rapid (decreases our BMR)

Ways to Boost Metabolism

While metabolism is largely determined by genetics, age, and sex, there are several ways to boost it:

1. Build Muscle: Engaging in strength training exercises helps build muscle mass, which can increase BMR.

2. Stay Active: Regular physical activity, including both aerobic and anaerobic exercises, helps burn calories and maintain a healthy weight.

3. Eat Protein-Rich Foods: Protein