| What is the relationship between intake of nutrition and | | | | - Scientific data also tells that protein can slightly |
| metabolism disorder? Is slow metabolism the cause of | | | | increase metabolic rate, but only temporarly. |
| my overweight? Are there any types of nutrition that | | | | - The more calories you cut, the lower your |
| can speed it up? Could a pill speed it up? | | | | metabolism rate will drop. An extremely low-calorie diet |
| There are many myths and misconceptions about | | | | with fewer than 800 calories a day could cause your |
| metabolism. The idea that a low metabolic rate is | | | | metabolic rate to decrease by more than 10 percent. |
| always responsible for excess weight is one of them. | | | | - It is not what you eat but how much you eat what |
| Another is that a slower-than-average metabolism, | | | | really matters. For a safe,sustainable weight loss, the |
| means you're destined to be obese. | | | | average person shouldn't eat less than 1,200 calories a |
| What is metabolism? | | | | day. |
| Metabolism is the rate at which your body breaks | | | | - Spicy foods, such as chili peppers and curry can |
| down the nutrients in food to produce energy. A | | | | increase metabolism, but not enough to have a weight |
| person with a "fast" metabolism, for example, utilizes | | | | loss effect. It's too small and short-lived. |
| calories more quickly, in some cases making it easier | | | | Pills and Supplements |
| to stave off excess pounds. | | | | - No pills or supplements have proven to increase |
| Your metabolism is primary determined by your body | | | | metabolism enough to help you lose weight. |
| composition: the more total fat-free mass you have | | | | - Some pills, have been shown to lower metabolism, |
| the higher your resting metabolic rate will be. | | | | and thus cause a weight gain. Examples of such pills |
| Other factors that determine your metabolism is | | | | are those used to treat depression and bipolar |
| - heredity | | | | disorder. |
| - hormones such as thyroid and insulin | | | | Find out your daily calorie need |
| - stress | | | | For losing one pound of body fat a week, you must |
| - calorie intake | | | | create a deficit of 500 calories a day. The most |
| - exercise | | | | reasonable way to do that, and thus avoid a big |
| - medications | | | | metabolic decrease, is through a combination of |
| - Your baseline metabolism is determined at birth. | | | | exercise and diet. You could for example eliminate |
| - When you've passed the age of 30 and without | | | | 2.50 calories from your diet, and add enough activity to |
| exercising, the metabolism decreases with the age. | | | | burn an extra 250. |
| - However, you can increase your metabolism to a | | | | Here is how you do it: |
| certain extent by exercising and building lean muscle. | | | | Determine your basic metabolism rate or RMR |
| - Each time you significantly reduce calories to lose | | | | 1 RMR = 655 + (9.6 X your weight in kilograms*) + (1.8 |
| weight you'll experience a temporary decrease of 5-10 | | | | X your height in centimetres**) - (4.7 X your age in |
| percent in metabolism. | | | | years) |
| Workouts for increasing your metabolism | | | | 2 Factor in your daily activity: Multiply your RMR by the |
| - A high-intensity cardio workout that really increases | | | | appropriate activity factor: |
| your heart rate will make you lose the most calories | | | | - If you have little or no activity: RMR X 1.2 |
| and represent the most significant short-term | | | | - If you are performing light exercise 1-3 days a week: |
| metabolic booster; between 20 and 30 percent. | | | | RMR X 1.375 |
| However, it won't have a permanent effect on your | | | | - If you are performing moderate exercise 3-5 days a |
| metabolism. After your workout, your metabolism will | | | | week: RMR X 1.55 |
| return to its previous level over several hours--but you'll | | | | - If you are performing strenuous exercise 6-7 days a |
| continue burning extra calories in the meantime. | | | | week: RMR X 1.725 |
| - Though weight training is the most effective way to | | | | - If you perform very strenuous daily exercise, sports |
| build and preserve your lean muscles, the muscle | | | | or physical job or training twice a day: RMR X 1.9 |
| influence on metabolism is pretty slight. Each pound of | | | | 3 Your final figure represents the minimum number of |
| muscle gained, can raise your metabolism up to 15 | | | | daily calories that you need to maintain your current |
| calories per day. | | | | weight. |
| Can certain foods affect your metabolism? | | | | Notes: |
| - Most of the scientific research reports that the type | | | | (*) Your weight in kilograms = your weight in pounds |
| of food you eat has no significant impact on your long | | | | divided by 2.2. |
| term metabolism rate. So fats, proteins and carbs | | | | (**) Your height in centimeters = your height in inches |
| seem to affect metabolism similarly. | | | | multiplied by 2.54. |