Understand Metabolism! What You Should Know about it and How to Boost your Metabolism ?
Understand Metabolism! What You
Should Know about
My metabolism is
slow. How often have I heard that? Too many times to remember. It seems that
the metabolism has become a convenient scapegoat to blame for our weight loss
struggles. Is metabolism really to blame? And if it is, is there something that
you can do about it? The sad truth is that the metabolism is more of an
innocent bystander than anything else. But the good news is that a bit of
knowledge may just help to put you in the driver seat and make the metabolism
work for you and not against you.
What Is Metabolism?
Metabolism is the
chemical reactions, through a complex network of enzymes and hormones, which
convert the fuel from food into energy and also affect how efficiently that
energy can be used. This process requires energy or calories and that is why
most think of metabolism as the resting metabolic rate (RMR). It is an
indication of how many calories are being used to sustain normal body functions
and also how quickly we gain or lose weight. Not everybody burns calories at
the same rate and a few factors have an influence. Genes and heredity does make
a difference, as does age and sex. Metabolism will slow down over time, most
notably after the age of 40. Men also burn more calories than women.
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Metabolism is
directly proportional to the muscles, bones, and water in the body. To put it
differently, metabolism is a function of your fat free body weight. Two
individuals with the exact same weight will probably have very similar
metabolisms under normal conditions. Since there is not much that any of us can
do about the bones we've been given, then the only factor that we can use to
our advantage is to increase the muscle mass. But before I jump to a
conclusion, let me first explain the relationship between metabolism, weight
gain, and weight loss.
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Gaining Weight
Increases Metabolism
Great news! Now I
don't have to go on a diet, but rather increase my weight. In the battle for
weight loss, metabolism is just one of the players. Yes, at an equal weight, a
faster metabolism will help shed fat, but gaining weight to increase metabolism
is not the right answer. Although not all experts would agree, it is generally
agreed that one pound of muscle will consume 35 calories per day and one pound
of fat will consume 2 calories per day. Unfortunately, when we gain weight
about three quarters of that weight gain is fat and only one quarter is fat
free. The metabolism has to increase to provide energy for all these new cells,
but the increase in metabolism will never compensate completely for the
increase in weight.
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The metabolism is faster and the combination of some exercise and dietary restraint will quickly result in significant weight loss. On the other hand, if you've been stationary at an overweight or obese weight, then the body will start to slow down the metabolism as more weight is lost. In fact, most experts agree that the first ten percent of body weight can be lost without much effort. Losing more than ten percent of weight will become increasingly difficult as you try to maintain weight loss with an ever slowing metabolism.
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Revving Your
Metabolism
As I've mentioned, at
an equal weight, the fat-free weight will determine metabolic rate. Exercise is
one of the few things that we can actually do to turn the equation in our own
advantage. Any form of exercise will help. Cardio exercises will not grow
muscles to the extent that weight training will, but even that will over time
increase muscle mass. Don't blindly focus on the calories burned during
exercise; the real benefit comes from the calories that are burned the rest of
the day. Cardio exercise is not a bad place to start. It will burn more
calories than weight training and will lead to additional muscle.
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But weight training
will have a much more profound impact on the overall body composition.
Maximizing the benefits of a faster metabolism will require a higher percentage
of muscle. I know that many women fear that they will become bulky and
muscular. Women don't naturally have the necessary hormones to build huge
muscles. Even many guys with the correct hormones struggle to gain muscle
easily. If you want to keep the weight loss permanent, then the best solution
is to combine weight loss with muscle increase.
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Eating Yourself Thin
If only it was that
simple. The good news is that it is not far from the truth. It takes energy to
digest food and keeping the metabolism active will certainly help to keep the
weight off. There are two very important factors, though.
Adding a snack in
between the usual three meals will help a lot. Keep it around two hundred to
three hundred calories and try not to exceed your daily calorie target.
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The Right Choices
Not all food are
equal in helping us keeping the metabolism charged and the fat off. Many of you
may have heard about the supermodels and celebrities using red pepper, green
tea, coffee, and the latest fat loss food craze to guarantee success. The
metabolism is increased after a meal for about an hour. Although some of these
foods might have other beneficial effects, the effect on metabolism is small to
insignificant. Enjoy these foods for what they naturally provide and not for
the metabolic benefits.
The real winner in
keeping your metabolism revved is increasing the amount of protein. Protein
requires about twenty-five percent more energy to break down and assimilate. So
instead of reaching for just any old snack, making it a high protein snack will
have a slightly better overall effect on metabolism. I know it is not always
easy to find good, healthy, and tasty protein alternatives. To tell you the
truth, most protein bars and snacks are downright disgusting. My focus has
always been on healthy natural ingredients that I can find in the fresh food
section at the local store. I enjoy cottage cheese and frequently create a
healthy snack around a can of tuna.
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Conclusion
Just having a high
metabolism is not going to magically melt away the fat. The goal is to have s
higher metabolism at a specific weight so that it becomes easier to lose and
keep unwanted fat off. My experience and many studies support the fact that
this can be accomplished by making a few choices:
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o Build muscles
o Eat smaller meals more often
o Snack on high protein foods
Remember that your
metabolism will try to maintain the energy equilibrium. Your body is going to
protect itself, but the right choices will help you to outsmart a slowing
metabolism and keep the fat off rather than continuing the yo-yo diet syndrome.
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