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Boosting
Metabolism
By Joy Bauer, MS, RD, CDN with Carol Svec
Authors of Joy Bauer's Food
Cures
Clients -- and
just about everyone I meet who learns I'm a nutritionist -- ask me
this question all the time: How can I boost my metabolism?
Metabolism is
simply the total of all body processes that burn calories -- your
basal metabolic rate plus your activity factor. When it comes to
improving your metabolism, there's good news and bad news.
First the bad
news: Most of what controls your metabolism isn't under your
control. Some people are genetically blessed with a high-burning
metabolism. They didn't ask for it, they were born with it. (So
don't hate them for it, unless, of course, they rub it in!) On
average, men have a metabolism that is 10 to 15 percent higher than
women's, mainly because of their larger size and greater muscle
mass. Whether you're a man or a woman, your metabolism naturally
decreases with age. Scientists have estimated that metabolism slows
about 5 percent per decade, beginning at age 40, as we lose muscle
mass and increase body fat. Hypothyroidism (under-active thyroid)
lowers metabolism and causes weight gain. Fortunately in this case,
if a blood test confirms there's a problem, your doctor will
prescribe medication that can boost it back up to baseline.
Now the good
news: Your metabolism doesn't have to remain stagnant or take a
nosedive. You can burn more calories, lose more weight, just by
changing the way you think about eating and moving.
Food Fixes for Metabolism
Remember -- our
basal metabolic rate includes the energy we need for body processes,
including digestion. About 10 percent of our calories are used to
process the food we eat. As the calories are burned, our bodies
generate heat. This phenomenon, known as the
thermic effect of food,
is influenced by how much, how often, and what we eat. In addition,
food can directly affect metabolism by altering the way the body
functions (which changes the amount of energy it needs). Here are my
best recommendations for maximizing metabolism:
-
Eat at least 1,000 calories per day.
Although it is generally true that eating a low-calorie diet
will help you take off weight, if you eat too few calories, your
metabolism will get slower and slower as it tries to conserve
energy. As your metabolism crashes, the weight you take off will
most likely creep back on over time. Plus, you'll be more likely
to binge on junk food if you reduce your calories by too much.
-
Eat every four to five hours.
A regular meal schedule helps keep your body working to digest
and absorb foods. Between breakfast and bed, aim to eat a meal
or snack every four to five hours. And try to eat breakfast
within 90 minutes of rising. People who regularly eat a
healthy breakfast are more likely to control their weight. If
you wait to eat until you're really ravenous, you're more likely
to overeat later in the day. Also breakfast helps fire up your
metabolism after a full night on a slow simmer.
-
Eat protein with every meal.
All foods contribute to the thermic effect, which means that all
foods -- carbohydrates, fats, and proteins -- help to give
metabolism a gentle nudge higher when we eat them. But protein
has the greatest thermic effect of all. In addition, protein can
increase metabolism by helping to maintain and build muscle
mass.
Exercise Fixes for Metabolism
A big percentage
of your maintenance calories -- the amount you burn in the course of
a clay -- comes from your activity level. If you go from having
average activity levels to being extremely active, you can double
the amount of calories burned (that's activity factor calories, not
BMR calories). This is why any
activity -- every extra step you take -- can help boost your
metabolism. Part of my recommendation is to move as much as
possible: climb the stairs instead of taking the escalator, park at
the opposite end of the mall and walk to your favorite store, garden
instead of watching TV . . . anything, as long as it is movement.
In addition, I
strongly encourage everyone to exercise regularly. The optimal
weight-loss exercise program consists of both aerobic exercise and
strength training. Regular exercise can increase your activity
factor and your metabolism. As you get older and your metabolism
slows, you can rebalance your energy needs by increasing the
duration or intensity of your workouts.
-
Aerobic exercise.
Aerobic exercises use energy and increase many different
metabolic processes (such as your heart rate), all of which burn
calories. All aerobic activities -- including running, brisk
walking, swimming, skating, skiing, and cycling -- increase
metabolism while
you're exercising, and also keep your metabolism burning higher
for hours afterward. I recommend doing some form of aerobic
activity four or five days per week, for at least 30 minutes per
day.
-
Strength training.
Exercises that work your muscles without necessarily raising
heart rate are considered strength training. These include
lifting weights, working with resistance bands, yoga, Pilates,
circuit training, and calisthenics (including push-ups,
chin-ups, and abdominal crunches). These activities directly
increase your BMR by building muscle, so you will burn more
calories every minute of every day. I recommend doing some form
of strength training two or three days per week. Plan a strength
training regimen that's realistic for both your schedule and
personality. For some people that may mean 15 minutes of
calisthenics in the privacy of your bedroom, and for others it
may involve a more elaborate weight-training regimen at the gym.
Reprinted from: Joy Bauer's Food
Cures: Treat Common Health Concerns, Look Younger & Live Longer
by Joy Bauer, MS, RD, CDN with Carol Svec. Copyright © 2007 Joy
Bauer, MS, RD, CDN. Permission granted by Rodale, Inc., Emmaus, PA
18098. Available wherever books are sold or directly from the
publisher by calling at (800) 848-4735.
Author
Joy Bauer, MS, RD, CDN,
is the nutrition expert for the
Today show and
Yahoo.com, and monthly weight-loss columnist for
SELF magazine. She has
built one of the largest nutrition centers in the country, with
offices in Manhattan and Westchester County, New York. Her clientele
includes high-profile professionals, celebrities, Olympic gold
medalists, and the New York City Ballet. The author of several
best-selling books, she lives in New York.
For more
information, please visit
www.joybauernutrition.com. |
