Raising the Bar on Your Metabolism: Getting a grip on metabolism, Discovering easy ways to optimize your metabolic rate and Steering clear of behaviors that can decrease your metabolism.

Raising the Bar on Your Metabolism

In This Chapter

▶ Getting a grip on metabolism

▶ Discovering easy ways to optimize your metabolic rate

▶ Steering clear of behaviors that can decrease your metabolism

Metabolism is the rate your body burns the calories from the foods you eat. The higher your metabolic rate, the more food you can consume without gaining weight, making a good understanding of metabolism and how to help it out one of the fundamentals of any weight-loss plan.

Numerous factors influence a person’s metabolic rate, which means every- one’s metabolic rate is different. Have you ever been on the same diet plan as your friend or relative and seen her drop the pounds quickly while you lose weight at a snail’s pace? This is because your metabolic rates are different. If you feel like you’re on the slow end of the metabolism pole, don’t worry. No matter what the circumstances, you can increase your metabolic rate, and you can do so in a variety of ways.

This chapter covers the various factors that affect your metabolism. It also presents ways to optimize your metabolic rate and behaviors that can lower your metabolism so you can avoid giving in to them.

Understanding Basal Metabolic Rate

Your basal metabolic rate, abbreviated as BMR and commonly referred to simply as metabolic rate, is the amount of calories your body burns at rest for basic functioning. Every time you breathe, eat, sleep, or just sit down, your body is using a constant stream of energy.

If you’ve ever followed a calculation that tells you the estimated calories you should eat for weight loss, then you’re probably quite familiar with feeling either like you’re not getting enough calories to function properly or like you just can’t lose the weight no matter how hard you work at maintaining the ideal calorie level. Such calorie calculations often fall short because they don’t leave room for differences in people’s metabolic rates. Sure, some of them are better than others because they take factors such as age and gender into account, but they’re never completely accurate.

The following sections cover some of the factors affecting your metabolic rate in detail and help you determine the best way to calculate your metabolic rate.

Looking at metabolism influences that are largely out of your control

Many of the factors that affect metabolism are pretty much out of your control. Following is an in-depth look at these factors so you have a better idea of what’s working for you and what’s working against you:

✓ Age: Your metabolic rate is highest during infancy because a baby’s energy needs are so great. The teenage years also feature a high metabolic rate. (Have you ever seen teenage boys eat? Sometimes you can watch in awe as they pack away thousands of calories and never gain a pound.) As you get older, your metabolic rate begins to decline because your body no longer needs massive amounts of energy to support your physical and mental growth.

By the time you reach adulthood, around 25 years of age, your metabolic rate starts to decline about 2 to 5 percent every decade. For example, a 24-year-old woman may need about 2,000 calories, but by the time she turns 35, she’ll only need 1,960 calories. At age 45, she’ll only need 1,920 calories. Some people feel this change after they hit their 30s, but most folks don’t until they hit their 40s and 50s and notice that gaining weight has become much easier and losing that weight has become a little more challenging.

✓ Genetics: Your genetic makeup and body shape can also affect your metabolism. For example, a person with a tall, thin frame may experience more heat loss than someone with a short, petite build, resulting in a higher metabolic rate to maintain normal body temperature.

✓ Gender: It’s sad but true — men have it a little better when it comes to metabolic rate. They’re naturally taller than women, and they have more surface area and more muscle mass — all of which results in higher metabolic rates. This is why it often seems like men can lose weight a little easier than many women. (Of course, you may find that isn’t always the case, but it usually works out that way.)

Women tend to store more fat than muscle as a natural reserve for pregnancy and breast-feeding. With this fact in mind, it’s a good idea for women to observe whether they tend to eat the same amount of food as their male companions. Because men naturally burn more, they can (and should!) have larger portion sizes than women.

✓ Your environment: If you live in a geographical area that’s very cold or very hot, you naturally require more calories to normalize your body temperature, just like your house furnace or air conditioning has to use energy to bring the temperature in your home to a comfortable level. So if you’re enduring say, a long Michigan winter or a hot Arizona summer, get excited!

✓ Your health: Several health conditions can also affect your metabolic rate. Hypothyroidism is probably the largest culprit in lowering a person’s metabolic rate. (Many individuals with other health issues, such as Polycystic Ovary Syndrome [PCOS], often get hypothyroidism.) This slow- down in natural metabolic rate can make weight loss more challenging.

Although most of these factors are largely out of your control, you do have control over plenty of other factors. I present those factors, as well as strategies for increasing your metabolism, later in this chapter.

Measuring your metabolic rate

Obtaining an accurate metabolic rate is extremely difficult because numerous factors (including eating, movement, and temperature) can affect the results. Many methods exist for calculating your metabolic rate, but one of the best ways to get an accurate measurement of it is to use equipment that measures your resting metabolic rate (similar to your BMR) by examining your oxygen input and carbon dioxide output. Several hand-held devices are available today for the public, but these can be cost prohibitive and not as accurate.

To determine your personal metabolic rate for much less, ask a health professional for a one-time test. Contact your local fitness center or registered dietician for recommendations.

If you’re measuring your metabolism (or calorie needs) with a calculation, make sure the calculation you’re working with takes the following into account for a more accurate estimate:

✓ Your age

✓ Your gender

✓ Your activity level

A classic calculation for determining one’s metabolic rate is the Harris Benedict Equation. It may seem like quite a bit of math, but it’s really rather simple to complete. See for yourself.

BMR Calculation for Women

655 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years)

BMR Calculation for Men

66 + (6.23 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)

To really determine your body’s energy needs, you should also account for how often you exercise. Table 8-1 shows you how to adjust the Harris Benedict Equation to account for your physical activity level.

The number you just calculated is the amount of calories it’d take to maintain your current weight based on your age, height, weight, gender, and physical activity level. So if weight loss is your goal, try to cut out anywhere from 200 to 500 calories per day to achieve a .5- to 1-pound weight loss per week.

Using your metabolic rate as a weight-loss tool

Consider your metabolic rate a guideline of how easily you can lose weight. If you have a low metabolic rate, you need to eat a lower calorie level in order to lose weight. If your metabolic rate is higher, then you don’t have to be as restrictive.

Here’s an example: Susie has a metabolic rate of 1,200 calories. When you add in Susie’s moderate activity level, you find that she needs 1,600 calories per day to maintain her weight. To lose weight, Susie would need to cut her calorie intake by 250 to 500 calories, leaving her with a total of 1,100 to 1,350 calories per day. That’s a very low calorie range and is difficult to maintain for long.

To keep yourself from having to maintain an unrealistic calorie intake, I sug- gest you boost your metabolic rate by increasing your activity level. Doing so allows you to enjoy a normal lifestyle while losing weight. So if Susie pumped up her activity level by using some of the strategies I share later in this chapter, she could increase her metabolic rate to 1,500 calories. Adding in Susie’s increased activity level brings her to a maintenance level of 1,950 calories and a weight-loss range of between 1,450 and 1,700 calories — much more doable!

Although knowing your metabolic rate can help you determine how many calories you need to lose or maintain your weight, that isn’t necessary. It’s always better to focus on action goals and lifestyle changes than numbers. The best thing you can do is engage in activities that maximize your metabolic rate so that losing weight comes easily as you follow a low-glycemic weight- loss plan.

Simple Strategies for Increasing Your Metabolic Rate

Pumping up your muscle mass. Increasing the amount of activity in your day- to-day life. These are just two of the many actions you can take to kick your metabolism into gear. As you go through each of the sections that follow, start thinking about how you can incorporate the new strategies into your lifestyle. The beauty of the following strategies is that you can pick a few of them or the whole shebang. Create your own metabolism makeover that works for you.

Weight loss is a holistic approach. So while you’re getting your blood sugar under control with your new low-glycemic food choices, you should also begin optimizing your metabolic rate — a real win-win combination for weight loss.

Building lean muscle mass

Most people go straight for the cardio exercises when they embark on a weight-loss program, not realizing that building up lean body mass is essential for boosting metabolism. Muscle burns up to 90 percent more calories

than fat. So the more muscle mass you have, the more calories you burn in a day. By adding 3 to 5 pounds of lean body mass, you can actually burn 100 to 250 additional calories a day. Not too shabby, huh?

Building lean body mass doesn’t mean you need to do bench presses or look like a body builder. All you have to do is start incorporating strength-training exercises into your routine until you’re doing them two to three times a week. A wide variety of strength-training activities is available to you, including simple day-to-day tasks like carrying your groceries home.

Following are a few strength-training activities you can try; pick one or two out of the list and add them as goals:

✓ Weight lifting: This is the most obvious and best way to build lean muscle mass. If you use the equipment in a gym, be sure to get some instructions from a personal trainer to ensure you’re using it appropriately to avoid injuries while maximizing your workout. If you prefer to exercise at home, lifting 3- to 5-pound hand weights ten minutes a day can go a long way toward building muscle, increasing your metabolic rate, and burning more calories. Visit www.acefitness.org for a list of certified personal trainers in your area to get you started using appropriate techniques. Also check out Weight Training For Dummies, 3rd Edition, by Liz Neporent, Suzanne Schlosberg, and Shirley J. Archer (Wiley) for the basics on safe weight lifting at home or at the gym.

✓ Resistance bands: The benefits of using stretchy, rubbery resistance bands are that they’re small, inexpensive, fairly easy to use, and good for when you’re traveling. You can pick up a set of resistance bands at a sporting goods store or at stores such as Target or Wal-Mart; you can also order them online. Typically resistance bands come with some basic routines you can try. If you want more than that, or if your set of bands doesn’t come with routines, just do a simple Internet search for “resistance band exercises.” I guarantee you’ll find a whole array of activities you can try.

✓ Walking: Not a fan of the gym? Well, walking is also a great way to build lean muscle mass. The trick with walking is to make sure it’s challenging your muscles, so you want to either increase your pace or hit some hills. For a change of pace or to make your walking routine even more challenging, you may want to add a little hiking to your repertoire.

✓ Yoga and Pilates: If you’re out of shape, then either yoga or Pilates may be a perfect starting place for your journey into strength-training activities. Both beginner’s yoga and Pilates challenge your muscles as you hold your own body weight in poses. If you feel that muscle fatigue, then you know the exercise is working for you. However, after you become proficient, you may find it to be less effective for you. At this point, I recommend trying an advanced-level class so you’re continuing to challenge your muscles.

Talk to your doctor before diving into any strength-training exercise routines.

Getting your heart rate up

Regular aerobic exercise — which gets your heart pumping faster — helps raise your metabolism during the activity and for several hours afterward. By adding aerobic activity to your exercise routine three or more times a week, you can increase your metabolic rate for eight to ten hours a week.

Aerobic exercise can take on many forms. Whether you regularly run 3 miles a day or you’re a beginner just starting a walking program, the important thing to remember is to get your heart rate up. Here are some ideas for regular aerobic exercises:

✓ Biking

✓ Dancing

✓ Interval training (walking a short distance, then running, and then switching back to walking)

✓ Running/jogging

✓ Swimming

✓ Taking aerobics or spinning classes

✓ Walking

Work in your favorite aerobic exercises three or more days a week for at least 20 minutes. (Find sticking to an exercise routine rather difficult? Head to Chapter 21, where I help you find an exercise plan that works for you.)

Be sure to check with your healthcare provider first before starting an exercise program.

Sprinkling in small activities

Any time you can increase your heart rate for even five minutes, you give your metabolic rate a small boost. So doing the little things that get your heart rate up (like cleaning the house or playing with the kids) for a short amount of time provides little rises in your metabolism over the course of a day. Those individual little rises add up to help with your weight loss and overall wellness.

Calculating your target heart rate

An easy way to determine whether you need to pump it up or slow it down is by monitoring your heart rate to see where it’s falling within your target range. To calculate your target heart rate, you first need to know your maximum heart rate (MHR). Find that by subtracting your age from 220.

Your target heart rate should be between 65 and 85 percent of your maximum heart rate. To find the lowest number in your target heart rate range, multiply your MHR by .65. To find the highest number in your range, multiply your MHR by .85.

Here’s an example to tie it all together: Barbara is 40 years old. That means her MHR is 180 (220 – 40 = 180). The lowest number in her target range is 117 (180 × .65 = 117), and the highest number is 153 (180 × .85 = 153). Therefore, Barbara’s target heart rate range is between 117 and 153 beats per minute.

If you lead a fairly sedentary lifestyle but do some sort of formalized exercise once a day, that’s a good start, but you’re only giving yourself one metabolic boost each day. Believe it or not, there are tons of small, daily activities that you can easily do to give yourself some extra metabolic boosts. These activities include

✓ Housecleaning

✓ Gardening

✓ Playing with your kids

✓ Stretching in the afternoon

✓ Doing jumping jacks

✓ Practicing some quick yoga poses (such as sun salutations)

✓ Dancing to your favorite music while making dinner

✓ Taking your dog on an extra walk

✓ Doing leg lifts, sit-ups, and/or push-ups

✓ Taking the stairs rather than the elevator

✓ Parking in the last spot in the lot so you walk more

✓ Carrying your groceries to your car rather than using a shopping cart

✓ Throwing a ball for your dog in the backyard

✓ Tossing a Frisbee or football around on the weekend

The more small activities you add, the more your metabolic rate will rise throughout the day, each and every day. So keep looking for extra ways you can move more during the day to help your body burn more calories. Heck. Make a game out of it! Think of the many different ways (including the ones from the preceding list) you can incorporate metabolic boosts throughout the day. Choose as many of these ideas as you can as part of your master metabolism makeover. You’ll find that adding more small activities to your daily life may be the simplest strategy for increasing your metabolic rate.

Eating low-glycemic resistant starches

New research is showing a connection between metabolism and the foods you eat, specifically that certain starch-resistant foods increase the body’s efficiency at burning stored fat. One study found that replacing just 5.4 per- cent of total carbohydrate intake with resistant starch created a 20 to 30 percent increase in fat burning after a meal. The great news about starch- resistant foods? Several of them are also low-glycemic, making them the perfect fit for you.

Resistant starches refer to a type of fiber that “resists” being digested. Unlike other types of fiber, resistant starch ferments in the large intestine. This fermentation process creates beneficial fatty acids, including one called butyrate, which may block the body’s ability to burn carbohydrates as its main source of fuel, causing it to burn stored fat instead. Butyrate has been shown to decrease blood sugar and insulin responses, lower plasma cholesterol and triglycerides, increase “full” feelings, and reduce fat storage.

Table 8-2 runs through some low-glycemic foods that are also high in resistant starches, as well as ways to enjoy them.

Spicy food lovers can get an extra metabolic boost

Are you one of those people who can’t get your Thai food hot enough? Well, you may be get- ting a little extra metabolic boost thanks to your extraspicy food preferences. Various studies have shown that compounds in certain spicy foods, such as jalapeño peppers, can create a small increase in metabolism by raising body temperature, but it’s unclear how long this effect lasts.

Capsaicin, the compound that gives red chili peppers their fiery kick, is shown to provide the biggest metabolism boost (followed by black pepper and ginger). It can temporarily increase metabolism by 8 percent over a person’s normal rate. This increase certainly isn’t significant, but if you love spicy foods and can tolerate them, you may get a little extra metabolism boost for that meal.

To get the fat-burning benefits of resistant starches, you must eat them at either cool or room temperature. And keep in mind that although low-glycemic resistant starches will surely help you burn more calories, manage your blood sugar, and help you feel fuller, they aren’t a miracle cure.

Avoiding Behaviors That Lower Your Metabolic Rate

Bad eating habits, particularly skipping meals and eating too few calories, can seriously set back your efforts to boost your metabolic rate. But they don’t have to. You have control over these metabolism-affecting factors. In the following sections, I explain what makes these behaviors so bad for you and give you some tricks for avoiding them.

Skipping meals

Do you ever get caught in the cycle of skipping meals? If so, you’re not alone. Everyone these days seems to be on the run, filling their days with work, kids, projects, volunteering, and friends. No wonder many people let regular meals fall to the wayside!

The problem with continuously skipping meals is that your body begins to naturally compensate for this bad behavior. Without you even realizing it, your body is decreasing your overall metabolic rate to match these down times. (Ever wonder why you sometimes feel less hungry when you skip breakfast? Now you know.) You’re also losing out on the little peaks in metabolism that come with digestion.

Making time for meals is an important aspect of keeping your metabolic rate strong. Yet if you’re a notorious meal-skipper, you may need more than that knowledge to motivate you to eat regular meals. Following are the benefits of not skipping meals — keep ’em in mind to stay motivated:

✓ Increased metabolic rate

✓ Improved energy levels

✓ Decreased fatigue

✓ Easier weight loss

✓ A better mood

✓ Improved concentration

If you’re having difficulty making time for meals, follow these few steps to find more balance in your day:

1. Take an inventory of your day.

Look at each hour and where you spend your time. I bet you’ll notice you spend most of your time taking care of others’ needs.

2. Find ways to either move your schedule around or simply make more time for your meals.

This step may mean creating a lighter schedule than you’re used to, but mealtimes should be just as important as anything else on your schedule. After all, what’s more important than your health? (Plus, eating regular meals will give you the energy you need to get through the rest of your list!)

Eating too few calories

Eating a very-low-calorie diet can be extremely harmful to your body’s metabolism. If you dip too low in your calorie intake, your body simply compensates by decreasing your overall metabolic rate, which can ultimately hinder your weight-loss goals.

Many weight-loss programs prescribe very-low-calorie diets (1,000 calories or less) to help you lose excess pounds. Although your body decreases its metabolic rate (described earlier in this chapter) to compensate for this lower calorie level, something else happens at the same time. This low calorie level may create a situation where your body turns to lean body tissue, or muscle, for energy. This decrease in overall lean body mass lowers your metabolic rate even further.

Consider this example: Sally had recently gained weight and wanted to get the excess pounds off. Her metabolic rate was 2,500 calories per day, which means she was consuming around 2,500 calories each day to maintain her current weight. Sally turned to a popular diet program, which estimated her daily calories at 1,000 (without accounting for daily activity). The result? Sally lost 10 pounds in two weeks and was absolutely thrilled. She kept up with the diet for about a month, losing roughly 3 pounds of lean muscle mass (not good), along with body fat, and decreasing her metabolic rate in response to the lower calorie level (even worse!).

Sally’s metabolic rate used to be 2,500 calories; now it has decreased to approximately 2,000 calories. When Sally goes back to her old eating habits, which were landing her on an average of 2,500 calories consumed per day, she’ll gain her old weight back plus more.

To avoid falling into the trap of eating too few calories, remember this: You still have to eat in order to lose weight. Yes, this statement may go against all other dieting concepts you’ve encountered, but you’re seeking a long-term weight-loss solution, not a short-term fad diet.

Maintaining a food journal (covered in Chapter 6) can be a great way of checking your food intake. It also gives you a record that you can share with a registered dietician or nutritional professional to make sure you’re getting enough calories to support your weight-loss efforts.