Eating certain foods, doing a particular kind of exercise, just plain genetics…what can truly affect your metabolism? Here are the answers.
Metabolism—it seems magical and mystical. But it's simply the process by which your body breaks down food and decides to use it as fuel for physical activity or save it for later energy needs in the form of glycogen (stored energy) and fat.
So what's our fascination with metabolism? A faster metabolism may make weight management easier, because you may burn more calories even at rest. Is your metabolic speed destiny? While there are some factors surrounding metabolism that are impossible or difficult to change—age, heredity, hormones, certain medications, and medical conditions such as hypothyroidism—there are ways you can give yourself a boost. Here are some tips to support a healthy metabolism.
Get a tune-up with toning. You can boost your metabolism by building muscle mass through exercise and physical activity, says Reza Yavari, MD, author of
It Must Be My Metabolism!. The more muscle mass you have, the higher your caloric burn rate will be throughout the day. On the flip side, underused muscles can fill up with fatty deposits and become less metabolically active.
Boost your exercise benefit. You already know that you burn calories when you exercise. But did you know that you may continue to benefit from your workout and burn calories for a few hours after you've packed away the gym shorts? You can try splitting your physical activity into two moderately paced half-hour sessions each day, Dr. Yavari says. For example, take a brisk walk or do some other aerobic exercise in the morning, then focus on strengthening your core muscles in the afternoon or evening. This split strategy may help keep your metabolism higher.
Eat sensibly and eat well. Going on "crash" or very low-calorie diets can slow down your metabolism, Dr. Yavari says. Your best bet is to watch portion sizes and eat a well-balanced diet that includes plenty of fruits and vegetables, whole grains, low-fat dairy, and lean protein. Make an appointment with a registered dietitian if you need help getting started.
Don't skip, go for mini meals. They're not for everyone, but eating five or six mini meals instead of three squares may help you keep your metabolism humming throughout the day, says Liane M. Summerfield, PhD, an associate dean in the school of health professions at Marymount University, in Arlington, Virginia. Calories and nutritional quality have to remain the same whether you're eating three meals or six. But if you're disciplined, this strategy may help you feel less hungry between meals, so you're less likely to overeat.
