Boost Your Metabolism
By Jimmy Page
jpage@fca.org
fcahealthandfitness.org
“Do not be wise in your own eyes; fear the Lord and shun evil. This will bring health to your body and nourishment to your bones.”
– Proverbs 3:7-8 (NIV) |
Take a look at virtually every magazine cover, and you will find the phrase “Boost your metabolism!” Having a slow metabolism is an often-used excuse when we describe our struggles to lose weight. The truth is that we all have a different rate at which we burn calories, but we also have a variety of solutions to the “slow metabolism syndrome.”
Metabolism can be described simply as the rate at which you burn calories. This process supplies the body with the energy it needs to function, and it determines your ability to maintain a healthy weight. The bottom chart shows the three major ways that we burn calories each day.
It is essential that you know your Resting Metabolic Rate (RMR) and the number of calories you burn through physical activity. (For a helpful online calculator, visit fcahealthandfitness.org.) This will give you a baseline number for how many calories you should eat to maintain your current weight.
If you want to lose weight, you will need to create a caloric deficit to do so. Every 3,500 calories burned in excess of what you consume will result in one pound of weight loss.
While it is true that many of us experience a slowing metabolism as we age, there are many things we can do to rev up our metabolic rate. Check out the chart to the right for some helpful tips.
The fact is, in order to live at our best, we need consistent energy and nutrients. And muscle is far better than fat! Incorporate these principles into your lifestyle and reap the rewards of a healthier life. 
|
ACTIVITY |
TYPE OF METABOLISM |
DESCRIPTION |
% OF TOTAL CALORIES |
| At Rest |
Resting Metabolic Rate (RMR) |
The number of calories we burn in order to maintain vital processes such as breathing, heart and brain functions, heat production, growth, etc. |
65-75% |
| Eating and Digestion |
Thermal Effect of Food (TEF) |
The number of calories we burn from eating including digestion, absorption and food storage. |
5-10% |
| Physical Activity |
Physical Activity Energy Expenditure (PAEE) |
The number of calories we burn from exercise, sports competition and daily activities. |
15% + |
Medical Disclaimer: All information in this article is of a general nature and is furnished for your knowledge and understanding only. This information is not to be taken as medical or other health advice pertaining to your specific health and medical condition. Always consult a physician or health professional before beginning any exercise or nutrition program.
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