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How often have you heard someone say, "My metabolism has
really slowed down." And you nod in agreement, with empathy.
Many people assume that as they age, their "middle-age
spread" is due to the fact that their metabolism has slowed
down. While it’s true most people add weight after the
age of 35, in most cases it is a combination of an aging
metabolism and the lack of physical activity, not just a
slowing metabolism. Inactivity leads to the loss of lean
tissue, and inactivity is the primary cause of weight gain.
Metabolism is the rate your body converts food into
energy (burns calories). Your metabolism speeds up when you
exert yourself, thus burning more calories. Conversely, when
you are at rest, your metabolism slows. But even when
resting you burn calories. For the average adult, two-thirds
of all calories consumed are used to maintain body functions
like heart rate and breathing as well as cell and tissue
activities.
Metabolic rates can be affected by age, body size and
shape, diet, and exercise. A person with good muscle tone
will burn more calories than an overweight person. Gender
also makes a difference. Because men generally have a
greater percentage of lean tissue/muscle than women, they
may also have a higher metabolic rate.
"The bottom line is that to increase metabolism and burn
more calories, you need to increase your physical activity
by incorporating both aerobic and anaerobic exercise
(walking and resistance training)," says Erik Samuelson,
University of Iowa Heart Care CHAMPS (Cardiovascular Health,
Assessment, Management, and Prevention Services). "If you
already exercise on a regular basis but aren't progressing
the way you would like, you may need to adjust your program
to increase the frequency and intensity level.
"It is common to become frustrated and disenchanted with
your exercise program when you don't see quick results or if
they are unable to achieve your long-term goals over a short
time. Remain patient and remain compliant. Exercise should
be a part of everyone’s lifestyle for the duration of
their life," Samuelson says.
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Don’t take this sitting down
That is the worst thing you can do.
- Get up. Get active. Create a routine so exercise
becomes part of your life. Include aerobic activity to
elevate your heart rate with resistance training to add
muscle.
- Don’t skip meals, especially breakfast. Healthy
snacking is good for you. It keeps your blood sugar
stable and provides a steady source of energy.
- Drink lots of water.
- Avoid alcohol. It depresses your metabolism and
stimulates your appetite.
- Eat low-fat, complex carbohydrates (whole grains,
fruits, and vegetables). Contrary to popular belief,
eating lots of celery and grapefruit are not proven ways
to boost your metabolism.
- Don’t starve yourself. Your body’s
metabolism will slow down and begin storing any extra
calories as fat/lipids for energy.
- Dinner should be your lightest meal. Try to eat three
to four hours prior to bedtime. This allows your body to
process and burn food while you are up and moving around.
Talk to your health care provider to find the best
combination of diet and exercise for you.
More information:
Listed above are several Web sites that offer additional
information on this topic. University of Iowa Health Care
does not sponsor or endorse these sites, or guarantee the
accuracy of the information contained on these sites. These
links are here for general information only, and should not
be used for personal diagnosis or treatment. If you have any
questions, please contact UI
Health Access.
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