Mysterious Metabolism

I think that even though most people know the word Metabolism they do not really know what it means. So, let’s review some information about that word. To put it in simple terms, metabolism is the process by which the body uses energy, or calories, and converts it into work. Similar to a car that uses gasoline to run the motor, the body uses food and converts it into fuel to run all systems: the body, the muscles, the digestion, the brain, etc. In other words it is involved in everything from breathing to running a marathon. Here is the interesting piece of information: Lean mass, such as muscle and organs work quite a bit and are therefore considered metabolically active tissues. So it stands to reason that in order to increase your metabolic rate, you need to decrease your body fat!

Whether you’re trying to lose extra pounds or preparing for the inevitable metabolic slowing that comes with age, here are some surefire ways to boost your metabolism to keep your energy pulsating and your body in shape.

1. Get moving for at least 20 to 30 minutes three times per week. That can be walking, jogging, cycling, swimming or some other form of aerobic exercise. That is why I am such an advocate for walking the course, even if it is only for 9 holes!
2. Build lean body mass. Metabolism slows as we age – by as much as two percent a year! But there is something you can do to counterbalance nature. Since muscle is the single most important factor for a healthy metabolism, strength training is essential. Using resistance exercise at least twice a week in addition to cardio workouts above are crucial.
3. Eat. It may sound crazy but eating less will actually slow down your metabolism. Just think about the car scenario above: if you are not putting gas in it, it won’t go very far! Studies show that eating smaller meals every three to four hours actually aids metabolism and weight loss. Of course, you still have to make good choices about what you eat. Sugar throws your metabolism into fat storage mode. For that reason I encourage people eating predominately low glycemic index foods, meaning foods that, unlike sugars, are broken down gradually to help maintain an even blood-sugar level.
4. Eat breakfast. People who eat a healthy breakfast are skinnier than people who don’t. Why? Because you are putting some fuel into your body to kick start the engine.
5. Drink Water. This is essential to flush the body of the toxic byproducts that are released when fat is burned. It is also necessary for all the chemical processes to break down the food and water acts as a catalyst for all bodily functions.
6. Avoid stress. Physical and emotional stress activates the release of cortisol, a steroid that slows metabolism, and it causes fat gain particularly in the abdomen!
7. Sleep. Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. We now know that lean muscle is regenerated in the final couple of hours of sleep every night, leading to healthier lean muscle mass and there for a better metabolism.