Boosting Your Metabolism Is the Key to Lasting Weight Loss
Metabolisim Boosters
- Establish a healthy eating plan that includes five to six small meals every day.
- Do not skip meals.
- Get adequate rest.
- Drink plenty of fluids to stay hydrated.
- Exercise - perform both cardiovascular and strength training activities at least six days a week.
- Look for other ways to be active - use the stairs instead of the elevator and park as far away from the front door as possible.
July 2003 - With all the information out there on metabolism and weight loss, how do you separate fact from fiction? What really works?
The answer lies in understand-ing the mechanics of metabolism and following sound nutrition and fitness guidelines.
What Is "Metabolism"?
Metabolism is the process by which food is converted into energy. A person's basal, or resting, metabolic rate is the rate the body burns calories to perform the regular functions of circulation, digestion, breathing and organ activity.
A person's resting metabolic rate increases by fueling the body through proper nutrition and developing muscle mass through strength training.
Start with a Clean Slate
"The first step in boosting your metabolism is to get yourself into the right state," says Rob Herzog, Director of Health and Fitness, Memorial Hospital West Fitness & Rehabilitation Center. "This means establishing a healthy eating plan, getting plenty of rest and remaining hydrated at all times."
For a healthy eating plan, Herzog suggests:
- Eat five to six small, well-balanced meals every day (These include breakfast, a mid-morning snack, lunch, a mid-afternoon snack and dinner.)
- Combine calories from carbohydrates, fats and proteins (All three serve equally important roles - what one does for the body, the others cannot.)
- Do not skip meals (The body goes into conservation mode when calories are reduced and metabolism actually slows down.)
Next, Herzog emphasizes the need to get plenty of rest. The body needs rest for recovery from the day's stresses and to re-energize for the next day. Otherwise, fatigue, exhaustion, headaches and difficulty concentrating will ensue, along with poor food choices and lack of motivation.
Finally, hydration plays an important part in metabolism and overall health. Drinking plenty of fluids (a minimum of 8-10 glasses per day) helps to regulate body temperature and flush toxins from the body. When participating in outdoor activities, drinking more fluids is recommended.
Muscle Increases Metabolic Rate
With a clean slate, the next step is to increase muscle density through activity. "Muscle actually burns calories while fat stores energy and has no burning capacity. Decreasing the amount of fat a person carries and replacing it with muscle increases his or her metabolic rate," says Herzog.
According to Herzog, this might mean spending 40-60 minutes, four days a week performing cardiovascular exercise such as walking or jogging, and 10-20 minutes, two to three days a week strength training.
Helping You Succeed
"Simply put, there is no 'quick fix' solution to boosting metabolism," says Herzog. "The good news is that a person can boost his or her metabolism by making simple modifications in eating habits and exercise."
At the Memorial Fitness Centers, a professional staff of dietitians, exercise physiologists and instructors can help you establish meal plans and exercise routines based on your individual goals. Body composition testing helps gauge results, and programs are modified according to your progress. For more information, contact the Memorial Regional Hospital Fitness & Rehabilitation Center at (954) 265-5800 or the Memorial Hospital West Fitness & Rehabilitation Center at (954) 844-7125.