“Metabolism” is just a big, fancy word the means, “the process by which your body converts what you eat and drink into energy (1).” Every time we eat and drink, our body has to break the food down into a form that it can use for energy. It also stores some of this energy for later use. Put simply, metabolism is the amount of calories your body uses to build up and break down energy throughout the day. Your metabolism determines how many calories your body needs throughout the day. Please check out the previous post on “Calories” to read about the factors that determine your daily calorie need.
When people say they have a “slow” metabolism, what it really means it that their bodies do not require as many calories to maintain itself. The metabolism is not necessarily SLOW, but the person is normally eating more calories than their body requires, meaning they will not lose weight. Then there are the people with a seemingly “fast” metabolism that appear to be able to eat all day and not gain an ounce, even though some of them may be trying to! We all know some skinny minis who complain about being small and want to put on some extra weight (I’m a sometime member of that club). Their bodies require more calories, so they are able to eat more and still maintain their weight.
So the big question is, how can you get your body to burn more calories throughout the day?
- Strength training. Increasing your muscle mass causes the body to burn more calories throughout the day. Muscles are constantly broken down and built up throughout the day, which requires calories. The more muscle you have, the more cells that are going through this process. No, you do not have to be “bulky” to have this added benefit! Aim to strength train (weight train) at least three times a week.
- Interval (cardio) training. Research has shown that interval training gives a metabolism boost up to 24 hours after you have completed exercise. Interval training is alternating between periods of high intensity and lower intensity throughout your workout. Make sure you are adding interval training into your workouts at least twice a week.
- Eat 5-6 times a day. When you eat, there is what is called the “thermic effect of food.” Have you ever noticed feeling hotter after eating? It takes energy to digest foods, so if you eat more often throughout the day, you are increasing the amount of energy you are burning daily. When you eat more often, you should be eating smaller portion sizes at a time. In addition, eating 5-6 times a day has been shown to help control blood sugar levels, help PREVENT fat storage, and help decrease blood cholesterol levels.
- Eat protein with each meal. It takes the body twice as much energy to digest protein than to digest carbs and fat. This means, if you eat protein with each meal, you will burn more energy, especially if eating 5-6 times a day. Studies have also shown that people feel more satisfied when protein has been consumed, and you will stay full longer, so eating protein with meals also helps to prevent overeating. In addition, eating protein helps to maintain muscle mass loss when losing weight. Make sure to consume lean, low-fat sources of protein like low-fat meat and dairy products (milk, yogurt, cheese), fish, eggs, nuts and nut butters, beans, and soy products. Protein shakes can be used as a good recovery (after-work out) drink if you will not be consuming food within the next hour. MAKE SURE to consume a mixture of protein and carbs within one hour after working out so that your body can start recovering.
- Increase consumption of omega-3 fatty acids. Omega-3 fatty acids help decrease inflammation in the body, which helps prevent muscle breakdown. Omega-3’s can be found in fatty fish (salmon, sardines, mackerel, halibut), flaxseed, hemp, and omega-3 eggs Fish oil supplements have been shown to boost metabolism, and they also have many other health benefits, including decreasing blood triglyceride levels, decreasing heart disease risk, and decreasing blood pressure. The recommendation is no more than 3 grams per day due to increased risk of stroke with higher doses. Look on the label to make sure there is at least 300-600mg of DHA and EPA in the pill. If you are taking other medications for high blood pressure or a blood thinner, please speak to your doctor before taking. *IMPORTANT* Look for a pill that says “burpless,” or “enteric coating” which means it will not break down until it reaches your small intestine. If you do not find this kind, you can also freeze the pills before taking them. If not, you may experience fish burps or have a bad taste in your mouth from digesting the pill.
- Green tea. It has been shown to have antioxidant, anticarcinogenic, and anti-inflammatory properties. It has also been shown to boost metabolism in some people. Green tea extract is from green tea leaves and is a more concentrated form of green tea, sold in pill form. Green tea extract does contain caffeine, so should be taken in moderation.
If you increase your metabolism, it makes losing weight easier. Use these tips to turn your body into a calorie-burning machine!
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