Should you blame your metabolism?
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.
Don’t take this sitting down
That is the worst thing you can do.
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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.
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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.
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Drink lots of water.
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Avoid alcohol. It depresses your metabolism and stimulates your
appetite.
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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.
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Don’t starve yourself. Your body’s metabolism will slow
down and begin storing any extra calories as fat/lipids for energy.
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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:
National
Institute of Diabetes & Digestive & Kidney Diseases: Physical
Activity and Weight Control
National
Institute of Diabetes & Digestive & Kidney Diseases: Fit and Fabulous
as You Mature
Centers
for Disease Control and Prevention: Physical Activity Topics
American Academy of
Family Physicians| Weight Control: Losing Weight and Keeping It Off
University of Iowa Heart Care CHAMPS
(Cardiovascular Health, Assessment, Management, and Prevention Services)
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