A healthy weight is synonymous with a healthy metabolism. What does that mean exactly? Well, metabolism can be described as the process by which we turn food into fuel. A good analogy for an efficient metabolism is a fire: A roaring campfire will burn up wood in minutes; let the flames die down, and the wood you throw on will sit there awhile before it begins to burn. Similarly, when you eat, you want your body to burn the food/fuel efficiently, and a healthy metabolism will help this process.
Will a healthy metabolism make you skinny? Not at all. But it will likely bring you closer to your natural genetic body weight, which is even better.
How does one promote a healthy metabolism? Not everyone burns calories at the same rate, and genetics plays a definite role. But there are some things you can do to maximize your own metabolism.[private_membership circle]
Fuel your body. Just as you need to continually toss wood onto that campfire to keep the flames hot, feeding yourself enough food in a consistent manner keeps your body working efficiently—translation: Don’t skip meals. Restricting calories in general, or going hours on end without food, sends a strong message to the body to defend against starvation, and metabolism will begin to slow in response to a lack of fuel.
Ideally each meal and snack should include lean protein, complex carbohydrate, and a good fat source, mostly monounsaturated. This combination provides a steady source of energy that should last for the 3 to 4 hours before your next fuel-up.
Even the act of eating boosts your metabolism as the body gears up to digest and process the meal.
Beware of pills or drinks that claim to boost your metabolism. Most of these are
caffeine or other stimulant-based products which will likely increase your heart rate, but that’s not the same thing. It is better, and more fun, to just eat well.
Move your body. Muscle is metabolically active tissue, it burns fuel even at rest. This is why men typically have higher resting metabolic rates, they generally have more muscle mass than women. Increasing muscle can maximize your metabolic rate, however, you cannot increase muscle mass in a caloric deficit. It is very important to support increased activity with enough food.
Remember that, even if the word “exercise” just doesn’t fit into your vocabulary, moving your body is one of the best things you can do for yourself. This means moving whenever you get a chance–even if it’s just walking around the house when you are on the phone, taking the stairs when you can, playing with your dog. It all counts!
Rest your body. Give your body a chance to rejuvenate with a solid night’s sleep. Sleep deprivation can impact hormone levels, increase appetite and decrease energy levels. Check with your doctor if you feel sluggish in the mornings, or have difficulty making it through the day without napping. It’s no fun to try to power your way through the day if you feel you have no “juice”. Sleep issues can be addressed, but first they need to be identified. Consistent lethargy or “brain fog” can also be an indication of thyroid issues, so be sure to report these symptoms to your physician.
In summary: Eat well, take a walk, and get plenty of sleep. That doesn’t sound too hard, does it?
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Jennie Wade, MS, MEd, RD, LD, Body Truth Center for Wellness, LLC 9403 Kenwood Road Suite A120, Cincinnati, OH 45242 www.bodytruthcenter.com
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