Understanding Your Metabolism
Metabolism is the process by which your body converts what you eat and drink into energy. In other words, it is the amount of energy (calories) your body burns in order to maintain itself. The number of calories your body uses to carry out basic functions such as breathing, blood circulation, growth, movement, and sleeping is known as your basal metabolic rate — usually referred to as “metabolism.” Your basal metabolic rate accounts for 60–70% of the calories you burn every day. Thermogenesis (the process of digesting, absorbing, transporting, and storing food you consume) accounts for about 10% of calories burned daily. Physical activity and exercise account for the remaining calories burned.
Why Fad Diets Don’t Work
There are many fast, drastic weight-loss solutions for shedding a few pounds, but rarely do you meet someone who has maintained lasting results. By severely restricting your caloric intake, you cause your metabolic rate to slow. The lower your calories, the slower your metabolism; this is why, even after prolonged dieting, you can consume very little food and still not lose weight. Low-calorie diets also cause loss of muscle tissue. Since muscle is metabolically active tissue, getting rid of it is the body's way of conserving energy. Most importantly, many popular fad diets today can be dangerous to your health.
Five Steps for Effective Weight Loss
For most of us, losing weight is simply a matter of ensuring that we burn more calories than we take in. Here are five things you need to do to successfully lose weight:
- Stop dieting! A simple step toward healthier eating habits is to cut out all processed foods and incorporate more organic, chemical-free foods. Prepare homemade meals and try to avoid “ready-to-eat” or “heat-and-eat” food choices. These foods tend to have higher sodium and fat levels (and fewer nutrients) than foods prepared at home.
- Chew your food slowly. Chewing slowly helps prevent you from eating too quickly. It takes approximately 20 minutes for your brain to recognize that you’ve eaten enough. If you continue eating beyond that point, you will most likely consume more food than you actually need.
- Start aerobic exercise. The goal of aerobic exercise is to get your heart rate into the target heart rate zone. In this zone, your blood is pumping, your breathing is faster, you sweat — and this means your body is burning calories. (Before beginning, check with your doctor to ensure there is no underlying reason preventing you from starting an aerobic program.)
- Add weight training 1–2 times per week. The more lean muscle mass you have, the higher your metabolism. Losing weight is not just about calories — it is about burning more calories than you take in.
- Throw away your bathroom scale. Muscle weighs more than fat, and because of this, a standard bathroom scale cannot give you an accurate idea of how much body fat you actually have.
Getting Started
These are just a few tips to help you get started toward your weight-loss goals. Improving your eating habits and exercise routine can help you not only look better but feel better too. Today is the best day to start — go out and get moving. Good luck!
Until next time, stay healthy!
Yours in health,
Dr. Gregg Gittins
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