Will metabolism testing help me lose weight?
If you're like most people, you've probably tried a few different methods to lose weight over the years. You may have even seen some success, but eventually the weight comes back and you're right back where you started. Could metabolism testing be the solution you've been searching for? This article will explore how metabolism testing can help you lose weight and keep it off for good. So don't wait any longer – read on to find out more!
What metabolism testing is and what it can tell you about your body
Metabolism testing is a process that measures the rate at which your body burns calories. It can be used to determine whether you are burning calories at a normal rate or if your metabolism is slow. If you are trying to lose weight, metabolism testing can help you find out how many calories you need to eat in order to see weight loss. It also ensures that you don't cut calories too low which can actually hinder your weight loss progress.
How to measure your metabolic rate
Metabolism testing is a simple and painless process. You breathe into a small tube which is connected to a metabolic cart. The test takes around 10-15 minutes and measures the amount of oxygen and carbon dioxide in your breathe in and out, so we can accurately measure how many calories you're burning. The results of the test will give your resting metabolic rate (RMR). Metabolism testing is a safe and gold standard to determine how many calories your body burns.
Our metabolic cart is also portable so we can come to you!
You might be asking "why can't I use a calculator?". The problem with RMR calculators is that they are based on formulas and averages, so they aren't accurate for everyone. In fact research shows that the most accurate equation (Miffin-St Jeor) was only within 10% of measured results. This may not seem like much, but 10% of a 2000 calorie diet is an extra 1400 calories over the week. This is why metabolism testing is such a valuable tool - it gives you an accurate reading of your specific metabolism.
How to prepare for a metabolism test
There are a few things that you can do to prepare for your metabolism test:
Fast for at least 4 hours before your test: This means no food, drink (other than water) or caffeine for 12 hours before the test.
Avoid hard exercise for 24 hours before the test: Exercise can increase your metabolic rate
Relax - make sure you are relax during your test to get the best possible results
If you have any questions about metabolism testing or how to prepare for it, talk to a nutrition coach at Box Nutrition today.
Factors that can affect your metabolic rate
There are a few things that can affect your metabolism, including:
Your weight: the heavier you are, the higher your metabolism is likely to be (there are exceptions to this). People often mistakenly think that by being bigger means they need to eat less. This is one of the big mistakes I see that will slow down your weight loss efforts
Your age: As you get older, your metabolism slows down, however recent research that this happens at a later age than you may think
Your muscle mass: The more muscle mass you have, the higher your metabolism will be
Your activity level: Studies show exercise can cause you to burn more calories even after you exercise. From testing over 500 people, I also see that fitter individuals have a faster metabolism
Your hormones: Hormones can affect your metabolism. For example, thyroid problems can cause a drop in your metabolic rate
If you think that you may have a slow metabolism, or if you're having trouble losing weight, metabolism testing may help you find out why.
The benefits of knowing your metabolic rate
There are many benefits to knowing your metabolic rate, including:
Weight loss: If you're trying to lose weight, metabolism testing can help you find out how many calories you need to eat in order to lose weight.
Customised nutrition plan: A nutrition coach can use the results of your metabolism test to create a customised nutrition plan that will help you lose weight and improve your health.
Gives you clarity - a metabolism test can give you clarity on how best to lose weight without doing anything drastic
An active metabolism test (VO2Max test) can measure your cardiovascular health and is a marker for longevity. You can also use this test to help craft an exercise plan specific to you
The results of a metabolism test and what they mean
A metabolism test will give you your resting metabolic rate (RMR). Your RMR is the number of calories that your body burns at rest. If you have a slow metabolism, your RMR will be lower than average. If you have a fast metabolism, your RMR will be higher than average.
How to follow up on your results from the metabolism test
Once you have your metabolic rate you can determine how much you should eat to lose weight. You must also consider your activity and any exercise that you do. If your goal is weight loss then you need to create a calorie deficit. This means burning more calories from exercise than you consume.
To create this calorie deficit, you can:
Eat your RMR calories and let any activity lead to your deficit. We recommend that if you participate in strenuous activity you should consume additional calories to fuel this type of training
If you are inactive and have a sedentary job then you may wish to reduce your calories below your RMR. 15% is a good starting point.
Be careful not to restrict calories too much as this makes sticking to your diet a lot harder leading to the inevitable rebound in weight or a binge restriction cycle . A good rule of thumb is to create a deficit of 500-1000 calories per day. This will help you lose 1-2 pounds per week, which is a healthy and sustainable rate of weight loss.
You must also consider the quality of what you're eating . Eating whole, unprocessed foods will help keep you full, give you more energy as well improve health markers. At Box Nutrition, we understand that successful weight loss comes from eating the right amount of food, as well as the right types of food. Solely focusing on a calorie deficit and ignoring food quality, rarely leads to long term success.
This is how a nutrition coach can help. As well as your metabolism test, we can also assess your current diet and make sure you're eating the right foods for your goals, provide you with accountability, ongoing support and motivation to help make the necessary lifestyle changes for sustainable weight loss.
What next
If you want to improve your metabolism or lose weight, metabolism testing may be a good option for you. It can give you clarity on how many calories you need to eat, as well as what types of foods will help you reach your goals. A nutrition coach can take this information and create a customised nutrition plan that will help you lose weight and improve your health.
At Box Nutrition, we offer metabolism testing as well as comprehensive nutrition coaching services. We understand that losing weight can be tough, but we're here to help. Contact us today or email us at info@boxnutrition.co.uk to learn more about how we can help you reach your goals.
