Metabolism

You hear tons of people talk about how to increase your metabolism with foods or nutrition intake but most people don't even know what metabolism is or what it does.Metabolism is defined as a "complex network of hormones and enzymes that not only convert food into fuel but also affect how efficiently you burn that fuel" by WebMD. There are many things that can effect your body internally and externally. There is what you eat, how much you exercise, and what you do with that exercise time. There are things such as body build, and heredity that also effect your your metabolism. Let us go over some of these things and how you can change them to increase your metabolism.

Exercise: It is a fact that aerobic activity does increase your caloric burn but there needs to be a balance of aerobic activity and anaerobic activity, more specifically strength training. Personal fitness trainer Kelli Calabrese MS, CSCS, ACE, notes that every pound of muscle in our bodies burns 35 calories a day, while each pound of fat burns just 2 calories per day. That does not seem like a lot but if you do some math it can make all the difference. Someone who has 100 lbs of lean body mass will burn up to 3500 calories a day just to keep the body functioning as compared to someone who is 100 lbs of fat they only burn 200 calories a day to keep their bodies working. The difference is huge. Balance strength training (push-ups, sit-ups, plyometrics, or weight training) to increase how much your body burns and increase your metabolism.

Nutrition: There is some myth going around that the less you eat the more weight you will lose. Well eating less is the difference between this >>>and that VVV. She is still thin and beautiful from the shot from Mr. and Mrs. Smith but strong and obviously well fed as compared to the Oscar skeleton of the beauty she once was.
It is scientifically proven that those who graze throughout the day on small meals every 2 hours or so weight less. It is because the body does not go into starvation mode and start to collect fat and break down proteins (which build muscles). Make sure you eat at least 6 meals a day that are well spread out (even if it is just a protein shake or a meal substitute.) It will change a lot on the metabolism front.
 
There is a rumor that some foods increase your metabolism. Studies have shown that the effects are only within the hour of consumption (WebMD). It all depends on what you are eating. "Graze" on carrots, peanutbutter, protein shakes, celery, broccoli, yogurt (low-fat greek), or anything else that is low in fat and sodium.

Protein has been shown to increase your metabolism.  Protein helps build lean muscle which we previously discussed was a great metabolism booster. Eat more protein from lean meat sources such as chicken, fish, protein shakes, peanut-butter, and even red meats that are trimmed.

All in all do more strength training, eat more and more often, eat more protein, and have fun doing it. If you are struggling with weight loss, it is possible there is something deeper such as heredity or a hormone imbalance. Go to your local fitness club and see if they offer a metabolism test. I can get you a discounted metabolism test starting around $148 that includes a consultation with the nutritionist. Contact Lifetime Fitness at

801-302-0909 for more information.