Why can one person eat like a growing boy and not gain a pound, while another person’s every indulgence goes right to their hips? The answer lies in our metabolism, the little engine that burns calories all day, every day. Because of genetics, some people do burn calories faster than others. But age, diet, weight and exercise also plays a role.
Metabolism is a complex network of hormones and enzymes that converts food into fuel and determines how efficiently that fuel is used. Metabolism is also affected by gender (men usually burn more calories than women) and proportion of muscle mass.
While it’s true that genetics helps to determine our metabolic rates, we can boost metabolism by increasing lean muscle mass. Muscle burns more calories per hour than fat, which means that people with lean, muscular bodies need more calories to function than people with a higher percentage of body fat.
It’s tempting to throw up our hands and blame our weight issues on a slow metabolism, but there are ways to support metabolism and maintain a healthy weight.And surprisingly, obese people do not necessarily have slower metabolism — in fact the heavier you are, the faster your metabolism is running!
Muscle mass decreases as we age, which slows metabolic rates by 2 to 8 percent per decade. But you can counteract this process by working out. Having good muscle mass, especially during your 40s and 50s, is key.
No magic foods will speed up metabolism, unfortunately. And eating too little doesn’t jump start metabolism either. If you’re on a very low-cal regimen, such as a juice fast — in the 400 to 800 calorie-a-day range — metabolism falls by 15 to 20 percent. Eating less than 900 calories a day also prompts your body to burn muscle tissue as well as fat, which lowers your metabolic rate even more.Another metabolism caveat is to miss meals. By missing regular mealtimes, you are not giving your body the fuel it needs to support everything you do in a day. In fact, you put yourself on the path toward fasting, which signals the metabolism to slow down.
Late-night eating will not slow your metabolism, contrary to popular belief. In fact, it’s the extra calories — not when you eat them — that causes weight gain. However, you may be more likely to snack mindlessly in the evenings while watching television or relaxing.The path to healthy weight loss is through portion control and a balanced diet filled with nutrient-rich foods. Stick with a 1,200 to 1,500-calorie-a-day range and you’ll slim down without jeopardizing your metabolism motor.
Metabolism-boosting myths run from silly to downright dangerous. Some diets prescribe specific foods like green tea and chili peppers; others advise you to eat six times a day to keep the metabolic fires burning.Weight loss supplements containing ingredients like caffeine, dextromethorphan or ephedrine can temporarily raise your metabolic rate, but with often dangerous and potentially lethal side effects.
Thyroid disorders and other diseases can cause metabolic-related problems that require a doctor’s advice to diagnose and treat.You can calculate your Body Mass Index (BMI) and basal metabolic rate (BMR) online to determine your overall body composition and the amount of energy your body requires to perform its normal vital functions at rest.
Dr.Ayotunde Adeyeri is a board-certified and fellowship-trained laparoscopic, bariatric and general surgeon and serves as medical director of the Institute for Weight Loss at Raritan Bay Medical Center. For more information or to attend a free bariatric surgery seminar, call 855-TIME-4-ME.The Institute is holding three seminars in October, including the Woodbridge Community Center, 600 Main St., Woodbridge, on Oct. 16 at 6 p.m.