The Director Weighs In On Metabolism

By definition, metabolism is the sum of all chemical and physical processes that occur within a living cell or organism that are necessary for life.

Our basal metabolic rate, or BMR, is what we should most be concerned about. Our BMR indicates how many calories (or energy) our bodies are burning at rest.  The higher a person’s BMR, the more energy is being used and the less fat he or she has.

Although there are certain things we cannot change about our metabolic rate such as sex, age, genetic makeup, hormone levels and medications we may be taking, there are definitely ways to boost your BMR.

Make it a goal to not blame weight gain on a slow metabolism. Instead, focus on the positive fact that you can increase your BMR. Consider the following ways to enhance your metabolic rate:

  • Exercise Regularly. As we exercise, our metabolism accelerates and extra calories are burned. Whether you are engaging in cardiovascular activities such as walking, bicycling, swimming and aerobic activities or strength training, you will give your body a chance to burn extra calories it otherwise would store as fat.
  • Strength Train. The best way to rev up our BMR is to train with weights at least two to three days a week. Strength training helps build muscle tissue, and muscle tissue sets our metabolic rate because muscle is metabolically active. The more muscle we have, the more efficiently our bodies burn calories at rest.
  • Drink Water. Your metabolism needs plenty of water to function properly; therefore, we need to stay hydrated. Aim to consume at least eight 8-ounce glasses of water per day.
  • Avoid Skipping Meals. Your metabolic rate increases when you eat. And when you starve yourself, your metabolism slows down. By eating when you are hungry, your body expends energy processing and digesting what you consume.
  • Add Fiber. By including fiber in your diet, your BMR increases as your body digests the foods you eat.
  • Consume Protein and Complex Carbs. It takes more energy to process protein and complex carbs such as fruits and veggies than it does to process fats and alcohol. Therefore, if we are eating a balanced diet, our BMR will increase.

To find out what your BMR is, consider scheduling an appointment with us for a metabolic test. While the non-invasive test only lasts 10 minutes, the entire appointment takes approximately one hour and includes a consultation with our registered dietitian.

Source: Nestle Nutrition Balancing Energy Module, 2005; and the National Institutes on Health

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