What is metabolism?
The metabolic rate is the speed at which our bodies can burn the fuel that we eat,
to produce the energy that we need for everyday life. Metabolism may differ by as
much as 25% between one person and the next, though much of this may be within our
control and is linked to lifestyle factors as much as it is genetics. Crash dieting
can suppress the metabolism by up to 45%, and inactivity is also linked to a lower metabolic rate.
Is my metabolism slow?
Metabolic rate is controlled by many varied factors, and is a complex control process.
Age, gender, weight, fitness levels, activity levels, food consumption and type, along
with genetics all play their part in determining the rate at which our metabolism works.
Hormones and conditions such as stress and depression can also affect your metabolism.
Can I raise my metabolism?
There are a number of things that we can do to achieve this.
Increasing lean tissue mass
By increasing the amount of lean tissue in your body you will increase your metabolic rate.
All exercise will maintain or increase lean tissue, but in particular resistance work will
give the most benefits. Resistance work is also important for maintaining healthy bone mass,
strong soft tissues and good posture, and should be included wherever possible.
Activity
Becoming active is the most important aspect of increasing your metabolism.
Start with short periods of moderate intensity activity and build up to around 40 mins per day.
The food we eat
Several foods have been shown to have an effect on increasing metabolic rates and
some of them are worth noting. Spices, in particular chilli, are known to
speed up metabolism for up to three hours after a meal.
Protein has a much higher thermogenic effect than carbohydrate or fat.
Up to 25% of food intake can be comprised of protein without any adverse affects.
Higher levels of protein intake however should be avoided as excess protein will stress
the kidneys and liver, and may lead to calcium depletion and hypertension.
Green tea has been shown to increase metabolism without affecting heart rate.
When we eat
There is a lot of support for the theory that eating small portions regularly
will maintain higher metabolism than eating three larger meals a day.