You’ve 
probably heard some people say that they have a higher metabolism than others. When you look at them, they’re lean and fit. While others who are not so lean and are overweight blame their physical attributes on having a slow metabolism. Unfortunately, weight gain is most commonly the result of eating more calories than you burn. To lose the weight, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity or both.
Metabolism does not just go zero to 60 on it’s own or when it wants to. It is controlled by your physical activities and the calories you consume. Its common sense that the more active you are, the more calories you burn. In fact, some people who are said to have a fast metabolism are probably just more active and maybe more fidgety than are others.
A slow metabolism is not really the cause of weight gain. Although your metabolism influences your body's basic energy needs, it's your food intake and your physical activity that ultimately determine how much you weigh.
Several factors determine your individual basal metabolic rate:
· Body - The bigger the person who holds more muscle will burn more calories, even at rest. The body will need more nutrients to feed the muscle which will need more calorie intake and in retrospect, will burn more calories due to the increase in metabolism.
· Sex - Men burns more calories and usually have less body fat and more muscle than women of the same age and weight.
· Age - As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight. Resistance training will help keep lean muscle and thus lower total fat.
· Physical activity - Any form of exercise like weight lifting or running, even daily chores, and the type of work that you do account for the rest of the calories your body burns up each day. Physical activity is by far the largest factor that determine how many calories you burn each day.
Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Remember, as water (H2O) breaks down, the oxygen get transported into the muscle. Our muscles need the oxygen, keep this in mind for those who cut water too soon before a competition and wonder why you don’t get pumped during your warm ups. Even when you're at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, growing and repairing cells.
In conclusion, there's no magical way to lose weight. It comes down to physical activity and diet. Take in fewer calories than you burn, and you lose weight. But if you're worried about your metabolism or you can't seem to lose excess weight despite diet and exercise, you may want to discuss your issues with a certified personal trainer, a nutritionist or your family practitioner for further evaluation.
Erik Mara, RCP III
Beachbody Coach/Fitness Enthusiast
National Level Men’s Physique Competitor
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