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.