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Every day I see new weight loss trends popping up. Whether it?s a new exercise, a new diet or something entirely different, there?s always something new.


Often, this mass of conflicting weight loss information can be extremely confusing. Even I, as a qualified nutritionist and weight loss specialist, get confused; so I can?t imagine how everyone else feels.


Something that I?ve seen more and more often over the past couple of years is people saying that weight loss is easy.


If you don?t completely understand what exactly it is that I?m talking about, I?ll give you a couple of examples. Have you heard any of the following:



Well? To everyone out there who claims that it?s so easy, I say this: If it were so easy to lose weight, then why is it that more than 67% of Australians are overweight or obese?


?That?s 2 out of every 3 people.


When weight loss is done in a HEALTHY and SUSTAINABLE way, it is by no means ?easy?? But you know what?s harder?


Constantly cycling on and off ?fad diets? and ?quick fix approaches? and having your weight fluctuate around like a hyperactive yo-yo?


I can assure you that there is more to the sustainable weight loss process than just eating less and moving more. So let?s break it down a little?



What Is Metabolism?


Your metabolism is the internal process by which your body converts the foods and nutrients you consume into energy. During this process, calories from foods are combined with oxygen to release the energy your body needs to function. This energy is used to keep your body alive and functioning e.g. circulating blood around the body, breathing, growing and repairing cells etc.


Your metabolism runs 24/7 (yes even when you are asleep). This is because, even when you're sleeping, your body uses energy for all its 'automatic' functions, including circulating blood, adjusting hormone levels, breathing as well as growing and repairing cells.



What Factors Contribute To Your Metabolism?


There are a few different components that contribute to your metabolism, including:



I hear you thinking, ?But wtf do all of these things mean???



Basal Metabolic Rate (BMR)


Your BMR is essentially the energy your body expends to purely keep you alive. As mentioned earlier, such tasks involve things like breathing and circulating blood.


This typically accounts for about 60-70% of your metabolism.



Non-Exercise Activity Thermogenesis (NEAT)


Your NEAT is the energy you use doing anything other than intentional exercise. Examples of these kinds of activities include walking to the train station, cleaning the house, typing or even fidgeting.


While NEAT is normally the second most significant area of energy expenditure, it is hard to put an exact percentage on it. This is because it can vary so drastically from person to person. However, typically it will make up anywhere from 15-20% of your metabolism.



Thermic Effect of Food (TEF)


TEF is the energy used in the breakdown of food (i.e., digesting, absorbing, transporting and storing the food you consume). Different foods have varying effects on TEF; with protein-rich foods increasing TEF the most. On average, approximately 10% of the calories from the carbohydrates and protein you eat are used during the digestion and absorption of the food and nutrients.


TEF typically accounts for 10-15% of total energy expenditure and is influenced by calorie content and the macronutrient composition of the meal consumed.



Exercise Activity Thermogenesis (EAT)


EAT is the energy used to exercise. For example, when you play basketball or go to the gym.


EAT typically only accounts for 5-10% of total energy expenditure. So while exercise is important for our physical and mental health, don?t get too caught up with how many ?calories? you have burnt, as it typically only makes up a small percentage of your daily metabolism.



Metabolism And Weight Gain


Contrary to common belief, having a slow metabolism is rarely the cause of excess weight gain. Typically one can only experience excessive weight gain from metabolism if they have some kind of medical problem that slows their metabolism e.g. having an underactive thyroid gland (hypothyroidism). However, such medical issues that slow metabolism are relatively uncommon.


Thus, it may be tempting to blame your metabolism for weight gain, but often it's not to blame, and doing so won't get you anywhere.


There is a lot more to weight loss than simply just exercising more and eating less. We need to remember that food is fuel. Our bodies perform complicated processes every day and we need to respect that.


If you're interested in finding out more about some little-known factors that affect your weight, then I'd highly recommend checking out this post.


If you want to learn the best way to burn excess body fat, then I'd highly recommend reading this.