Weekly Wellness: The importance of metabolism

7 months 1 week 3 days ago Tuesday, March 13 2018 Mar 13, 2018 Tuesday, March 13, 2018 2:15:00 PM CDT March 13, 2018 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - It’s a topic we have discussed before. Metabolism. Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

It's true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body's basic energy needs, how much you eat and drink along with how much physical activity you get are the things that ultimately determine your weight.

Here are some basic things to consider when preparing to make fitness and body weight changes:

1. Know your basal metabolic rate (BMR). This is the amount of energy your body needs to keep functioning while at rest throughout the day. You can find a basic calculator here (https://www.bodybuilding.com/fun/bmr_calculator.htm) to get a general idea of your BMR, but note that this is only an estimate based on factors like age and weight.

2. Know your body composition. It is possible to weigh a “normal” weight and yet still have an unhealthy body-fat percentage. A body composition assessment can give you a better idea of your body-fat percentage and total muscle mass, and even a breakdown of visceral fat percentage. Some fitness facilities and medical offices offer this type of service. Devices are also available for home use, but tend to be somewhat less accurate.

3. Know your daily total caloric intake, including the specific breakdown of major nutrients, such as fat, carbohydrates and protein.

4. Keep a two-week journal of your actual exercise, eating, drinking and sleeping habits. This process can help identify the areas where you’re doing well and those that may present potential problems.

To use the metabolism factor to your advantage to reach your fitness goals, here are some basic tips to consider implementing:

  • Drink plenty of water. Dehydration can negatively impact your metabolism.
  • Eat regular meals. Having smaller meals or healthy snacks every three to four hours helps keep your metabolism burning calories throughout the day. 
  • Build muscle. Even while at rest, your body burns calories. Every pound of muscle uses about six calories a day just to exist.
  • Be physically active. The more active you are throughout the day, the more energy your body burns.
  • Add some aerobic workouts with a higher intensity. This provides a steady and more long-lasting rise in resting metabolic rate.
  • Eat balanced meals. It is essential for overall health and better fitness to balance your meals and eat good, organic and nutritious food. Your body burns more calories digesting protein than it does while digesting carbohydrates or fat.
  • Do NOT skip meals or lower your caloric intake to below 1,200 calories for women or 1,800 calories for men (these numbers are basic guidelines and may vary for each person). Skipping meals and fasting for long periods of times slows down your metabolism.
  • Eat a healthy breakfast.
  • Sleep seven to eight hours per night.

Turning these tips into daily habits is a great way to give your metabolism a boost and enhance your ability to meet your health and fitness goals. You may also benefit from working with a personal trainer, who can design a specific exercise regimen that your body responds to positively. Regardless of where you are in your health and fitness journey, don’t despair—get up, get moving and give your metabolism the boost you need to start seeing results.

(Source: https://www.acefitness.org/education-and-resources/lifestyle/blog/5695/the-role-of-metabolism-in-reaching-your-goals-and-improving-your-fitness)

More News

Grid
List
BOONVILLE - The uncle of the Columbia native who died in a car crash late Saturday night described his nephew... More >>
5 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 9:40:00 PM CDT October 22, 2018 in News
COLUMBIA - Three air conditioning units were stolen from Discovery Church in Northeast Columbia Tuesday night. The pastor of the... More >>
8 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 6:01:00 PM CDT October 22, 2018 in News
JEFFERSON CITY - Governor Parson appointed the new director of the Missouri Medicaid program, filling a permanent position after 22... More >>
9 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 5:40:00 PM CDT October 22, 2018 in News
COLUMBIA - Renee Hoagenson and Vicky Hartzler are running against each other for a seat in the House of Representatives.... More >>
9 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 5:28:00 PM CDT October 22, 2018 in News
COLUMBIA - A poster display regarding sexual orientation and gender identity at Gentry Middle School received mixed reviews from parents... More >>
10 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 4:06:00 PM CDT October 22, 2018 in News
COLUMBIA - Mizzou forward Jontay Porter will miss the entire 2018-19 basketball season after tearing both the ACL and MCL... More >>
11 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 3:40:00 PM CDT October 22, 2018 in News
COLUMBIA - A downtown Columbia restaurant discontinued an Election Day incentive after realizing it could be violating voter laws. ... More >>
12 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 2:39:00 PM CDT October 22, 2018 in News
O'FALLON (AP) — A suburban St. Louis man who has served as a Cub Scout den leader has been charged... More >>
12 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 2:32:00 PM CDT October 22, 2018 in News
(CNN) - The United Nations' drug strategy of the past 10 years has been a failure, according to a major... More >>
12 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 2:17:00 PM CDT October 22, 2018 in News
COLUMBIA - Prosecutors filed charges Monday against the driver of a car which crashed late Saturday, killing one person. ... More >>
14 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 12:49:00 PM CDT October 22, 2018 in News
KANSAS CITY (AP) — The Missouri Republican Party says a miscommunication caused 10,000 voters in the state to receive mailers... More >>
16 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 10:31:00 AM CDT October 22, 2018 in News
JEFFERSON CITY (AP) — The Missouri Supreme Court has allowed an injunction to remain in place against part of... More >>
17 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 9:44:00 AM CDT October 22, 2018 in News
KANSAS CITY (AP) — Police say one person died and three people were injured when an off-duty Kansas City police... More >>
19 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 7:48:00 AM CDT October 22, 2018 in News
COLUMBIA (AP) — Three black trailblazers at the University of Missouri have been honored on the Columbia campus. The... More >>
19 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 7:36:12 AM CDT October 22, 2018 in News
COLUMBIA -The next Mega Millions drawing will take place the night of Oct. 23 at 10 p.m. central time. ... More >>
23 hours ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 3:57:00 AM CDT October 22, 2018 in News
COLUMBIA - The University of Missouri's 107th Homecoming has come and gone, but left behind a lot of clean up.... More >>
1 day ago Sunday, October 21 2018 Oct 21, 2018 Sunday, October 21, 2018 10:34:00 PM CDT October 21, 2018 in News
HERMANN - Neighbors in the town of Hermann, Missouri are still grieving after a fatal accident involving a trolley killed... More >>
1 day ago Sunday, October 21 2018 Oct 21, 2018 Sunday, October 21, 2018 10:01:00 PM CDT October 21, 2018 in News
COLUMBIA - The Missouri men’s basketball program suffered a crushing blow Sunday night when it was announced that sophomore power... More >>
1 day ago Sunday, October 21 2018 Oct 21, 2018 Sunday, October 21, 2018 7:34:00 PM CDT October 21, 2018 in Sports
Columbia, MO
Broken Clouds 50°
3am 47°
4am 46°
5am 44°
6am 43°