What is the relationship between intake of nutrition and metabolism disorder? Is slow metabolism the cause of my overweight? Are there any types of nutrition that can speed it up? Could a pill speed it up?

There are many myths and misconceptions about metabolism. The idea that a low metabolic rate is always responsible for excess weight is one of them. Another is that a slower-than-average metabolism, means you’re destined to be obese.

What is metabolism?

Metabolism is the rate at which your body breaks down the nutrients in food to produce energy. A person with a “fast” metabolism, for example, utilizes calories more quickly, in some cases making it easier to stave off excess pounds.

Your metabolism is primary determined by your body composition: the more total fat-free mass you have the higher your resting metabolic rate will be.

Other factors that determine your metabolism is

heredity hormones such as thyroid and insulin stress calorie intake exercise medications Your baseline metabolism is determined at birth. When you’ve passed the age of 30 and without exercising, the metabolism decreases with the age. However, you can increase your metabolism to a certain extent by exercising and building lean muscle. Each time you significantly reduce calories to lose weight you’ll experience a temporary decrease of 5-10 percent in metabolism.
Workouts for increasing your metabolism

A high-intensity cardio workout that really increases your heart rate will make you lose the most calories and represent the most significant short-term metabolic booster; between 20 and 30 percent. However, it won’t have a permanent effect on your metabolism. After your workout, your metabolism will return to its previous level over several hours–but you’ll continue burning extra calories in the meantime. Though weight training is the most effective way to build and preserve your lean muscles, the muscle influence on metabolism is pretty slight. Each pound of muscle gained, can raise your metabolism up to 15 calories per day.
Can certain foods affect your metabolism?

Most of the scientific research reports that the type of food you eat has no significant impact on your long term metabolism rate. So fats, proteins and carbs seem to affect metabolism similarly. Scientific data also tells that protein can slightly increase metabolic rate, but only temporarly. The more calories you cut, the lower your metabolism rate will drop. An extremely low-calorie diet with fewer than 800 calories a day could cause your metabolic rate to decrease by more than 10 percent. It is not what you eat but how much you eat what really matters. For a safe,sustainable weight loss, the average person shouldn’t eat less than 1,200 calories a day. Spicy foods, such as chili peppers and curry can increase metabolism, but not enough to have a weight loss effect. It’s too small and short-lived.
Pills and Supplements

No pills or supplements have proven to increase metabolism enough to help you lose weight. Some pills, have been shown to lower metabolism, and thus cause a weight gain. Examples of such pills are those used to treat depression and bipolar disorder.
Find out your daily calorie need

For losing one pound of body fat a week, you must create a deficit of 500 calories a day. The most reasonable way to do that, and thus avoid a big metabolic decrease, is through a combination of exercise and diet. You could for example eliminate 2.50 calories from your diet, and add enough activity to burn an extra 250.

Here is how you do it:

Determine your basic metabolism rate or RMR

1 RMR = 655 + (9.6 X your weight in kilograms*) + (1.8 X your height in centimetres**) – (4.7 X your age in years)

2 Factor in your daily activity: Multiply your RMR by the appropriate activity factor:

If you have little or no activity: RMR X 1.2 If you are performing light exercise 1-3 days a week: RMR X 1.375 If you are performing moderate exercise 3-5 days a week: RMR X 1.55 If you are performing strenuous exercise 6-7 days a week: RMR X 1.725 If you perform very strenuous daily exercise, sports or physical job or training twice a day: RMR X 1.9
3 Your final figure represents the minimum number of daily calories that you need to maintain your current weight.

Notes:

(*) Your weight in kilograms = your weight in pounds divided by 2.2.

(**) Your height in centimeters = your height in inches multiplied by 2.54.

By: Terje Ellingsen

About the Author:

I wanted to take the time to share with you the easiest weight loss diet that you can do. Most people fail because they apply diets that are unrealistic and are counter to our own psychology. In order to be successful at this, your diet needs to take advantage of your emotions and allow you to ride natural momentum, instead of going against the grain, like most of the other diets try to do. The key to remember is that food is not the enemy. Food is good and if you start a war against food, than you’re going to lose in the long run. I’m going to show you the easiest weight loss diet out there.

When it comes to your regular eating, you have to change the structure of it to boost your metabolism. Most people eat in such a way to slow down the metabolism, which makes weight loss much more difficult. Eating smaller meals every few hours will stimulate your metabolism. The reason is that your digestive system is linked to your metabolism. If you keep your body in a constant state of digestion, than you’re going to be burning more calories and in turn, more fat.

The easiest weight loss diet wouldn’t be complete if it didn’t acknowledge the need for controlled splurges, known as cheat days or days off. You’re more likely to break down and go on weeks of cheating when things are extremely restrictive. By simply adding in a day or a cheat meal, each week, you can reduce the likelihood of that. In fact, people are more likely to be strict, knowing they can always have a cheat later.

By: Charles Nash

About the Author:

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