Apples to Apples
October 8, 2013
Fall Favorite: Pumpkin!
November 16, 2013

Increasing Your Metabolism

What is Metabolism?
Metabolism is a biochemical process by which your body breaks down food and converts food into
energy.
3 Factors that determine your metabolic rate or energy needs:
1) Basal Metabolic Rate
(
BMR) [60-75% of needs]: energy needed for basic body functions like
breathing, growing/repairing, blood circulation.  BMR is based on age, sex, body size, and amount of
lean body mass.
2) Food Processing (Thermogenesis) [10% of needs]: Energy needed to breakdown and digest food.
3) Physical Activity
[15-30% of needs]:
 Energy needed to perform
your daily activities and exercise (i.e. walking, running, cleaning the
house, etc.).
The 3 keys to increasing
your metabolic rate are to increase your lean body mass, increase your daily
physical activity and consume a diet adequate in calories and protein. And here
is how…
4 Steps to Boost your Metabolism
1. Aerobic Exercise
  • Aerobic exercise works to
    increase your metabolic rate and is the most efficient way to burn
    calories.
  • Examples: walking, running,
    playing tennis/basketball, cycling, etc.
  • Your body not only burns
    calories while exercising but continues to burn calories for a period of
    time after exercise.
  •  Higher intensity workouts
    increase basic metabolic rate more than moderate intensity workouts (e.g.
    running vs. jogging).
  • Aim for at least 30 minutes of
    aerobic exercise 5 days a week.
2. Strength Training

  • Strength training helps build lean body mass and
    increases your daily basal metabolic rate.
  • The higher your percentage of lean body mass the more
    calories your body burns a day. This is because lean body mass burns more
    calories than fat mass.
  • Exercise examples: Weight Lifting, Push-Ups, Sit-Ups, Pilates, etc.
  • Aim for strength training exercises at least 2-3 times
    per week.
3. Protein
  • Your body burns
    more calories digesting protein than fat or carbohydrates. Therefore, diets with a higher percentage of protein
    have a higher percent of calories burned through thermogenesis.
  • Dietary protein also helps build/maintain lean body mass.
  • How much protein do you need a day?  50% ideal
    body weight (e.g. Ideal weight: 140 pounds= need ~70 grams protein per
    day
  • Include protein at each meal/snack
    •  3-4 ounces
      protein per meal
    •  1-2 ounces
      protein per snack
 4.  Consume an adequate amount of protein and calories throughout the
day!
  • Eat at least 1000 calories per day.
    • Going on a crash diet will cause weight loss, but your
      metabolic rate and lean body mass will also decrease.
  • Eat Breakfast!
    • Eating first thing in the morning helps kick your metabolism
      into gear.
  • Eating smaller more frequent meals.
    • Eating throughout the day helps keep your metabolism
      running, allowing your body to burn calories more efficiently.

 

Share via
Copy link
Powered by Social Snap