What should I know about metabolism to lose and maintain my weight?

Q. What should I know about metabolism to lose and maintain my weight?
A.
Metabolism refers to the way -- not the speed – that your body processes and uses the food you eat.
Rather than "faster" or "slower" metabolism, it's most accurate to describe metabolism as efficient or functional versus inefficient or dysfunctional.
60-65% (basal metabolism) of calories you eat daily are spent providing basic energy for life support.
25% (activity) of your calories are for the physical activities.
10% (thermo effect) of calories are spent processing the food you eat.

To lose and maintain your weight you should:
1. Increase your Basal Metabolism by building muscle.
- Muscle cells are up to 8 times more metabolically active than fat cells, and muscle burns more calories than fat.
- An efficient metabolism also requires the smooth running of many complex body processes that rely on sufficient antioxidant vitamins such as vitamin C and the B vitamins.
- Dehydration can contribute to an inefficient metabolism. Making sure you drink enough liquids, preferably at least 64 ounces of water per day, to avoid this metabolic pitfall.
2. Increase Physical Activity.
3. Increase the Thermo Effect of Food.
Resting metabolic rate typically increases as much as 2 to 3 times more after eating proteins versus carbohydrates and fats.
Source: thyroid.about.com

Do you Know: 1 pound of fat burns only 2 calories a day while 1 pound of muscle burns 50 calories a day !!! The more muscle you build, the more efficient your metabolism will be, and the more calories you will burn while at rest. When muscle mass decreases, the metabolic rate also drops. Take apple cider vinegar+honey+garlic, chili, mustard, green tea, water, dietary fibers. It is good for the efficient metabolism.
Source: fatfreekitchen.com
You can not turn fat into muscle. If you want to lose fat and build muscle, you’re going to have to do both.
Source: intense-workout.com

Green Tea is said to be an excellent fat burner. It regulates the glucose level in the body by keeping a check on the blood sugar level. It hampers the function of amylase, which is an enzyme that converts starch into sugar leading to cut on the excess availability of sugar to body. Green Tea also enhances the metabolism rate and thus, leads to fat burn. A component called catechins in the Green Tea is also said to lower the surplus cholesterol level. Green tea is also said to inhibit fatty acid synthase and controls appetite, which overall helps in drastic weight loss.
Source: iloveindia.com

Calories Burned, BMI, BMR & RMR Calculator
Source: caloriesperhour.com