Metabolism topic

Here's to a new year, and a new healthier YOU!

I know what it's like to struggle with obesity, and I must've made a New Year's Resolution to lose weight more times than I care to admit.  So I thought it would be a great idea to kick off the new year talking to all you moms (and dads) out there who don't like the way your body has been shaping up.  

I taught health for several years at a private school, but I've been studying nutrition and the way foods work since my early twenties.  I'm going to share the first half of this article on weightloss helps and "must knows" this month, and continue the discussion on the "M" is for Metabolism next month.

First "must know" of weightloss:  If you aren't doing something to build some lean muscle tissue, START NOW!  Did you know that each pound of muscle tissue burns up to 50 calories a day, versus each pound of body fat burns only 2 calories per day.  That's why obtaining and building lean muscle tissue enables you to continue burning calories and get slimmer even at a resting stage.  Even when muscles are at rest, they require 3 times more energy for tissue maintainance and rebuilding.

You should be doing a little of both: strength training (weight lifting and such to build muscle) and aerobic activity (revving up your heart rate) to burn fat.  An ideal balanced routine would be two days/week for strength training, and 30 minutes a day several days a week for cardio activity.   But don't overdo your workout routine!

This leads to our second "must know" of weightloss:  7 days/week of constant workouts can and will weaken your immunity system, and weaken your joints.  Muscles need 24 hours to repair their tissue, so don't work the same muscle group back-to-back two days in a row, or you can damage and fatigue the muscle.  And when your fatigued, you most likely will not perform the exercise correctly, and you'll never burn your potential of calories.

I did muscle training at the local YMCA in college for a physical ed credit, and without changing any of my eating habits or daily activities, I lost significant weight by the end of the semester!  I was wearing jeans I hadn't worn since four years back and I was proud of myself.  I only trained 3 days a week, and rested the others.

Third "must know":  did you know in cold weather our metabolism revs up inorder to keep us warmer in the cold temps?  Doing activities outside like taking a brisk walk in the cold will actually burn more calories than just staying indoors by the fire.  Cool, huh?

Next, the low-down on belly fat:  yes, older people do tend to bet fat accumulating around the midriff area.  Why?  It's a shift in weight due to hormone changes, child birth, or weakening bones.  You can slow it down with our favorite:  weight training!  It's a fact that women who lift weights (and I'm talking simple resistance bands at home like Bodylastics) 2 times a week slowed down the increase of belly fat significantly.

Women, this next one is for you:  Women will tend to naturally have 15% muscle loss berfore they reach age 50 (that will be me soon).  And as estrogen levels drop, so may our metabolism, thus we experience post-menopausal muscle loss and thus, weight gain.

So moms and dads, don't just watch your kids play sports, get out there as well!  Remember, walking, doing the stairs, and gardening all count toward those 30 minutes of aerobic activity.  Women who weight train 2-3 times a week, gain 3 pounds of lean muscle in just 6 months.  Which means they will burn an extra 150 calories a day just for that 3 pounds of new muscle.

Experts stress that for the most of us, it's how much we eat, and how little we move that accounts for our own weight gain and slow metabolism.  So what about the foods we eat:  (another "must know"):  whole grain carbs like whole grain cereals, wheat breads, and brown rice will metabolize slower than refined white flour versions of those foods, and will therefore fill us up more, satisy us longer, make us more energetic, and burn more calories doing so.

Leads to our next "must know":  Don't skip your breakfast!  A high-protein, high-carb breakfast will actually aid in weightloss by jump starting your metabolism and give you the energy you need for the day.  Eggs with whole wheat toast and fruit make a great b-fast, or whole grain cereal, milk, and fruit, as well.  Even 3 cups of plain coffee can rev up your metabolism by 10%.

Your last "must know":  Ladies, your body does NOT need "metabolism-boosting" supplements or drugs including the latest popular ones in every dieting ad.  Ephedra and Hydroxycut were banned for causing liver damage and even death.

Just stick to eating good solid proteins, carbs, and fruits and veggies thruout the day, and several times a day in small to medium quantities.  Limit your sweets, and add that much needed cardio and strength training to your routine.  

Next month I'll be elaborating more on that "M" word we hear so much about, and ways we can rev it up.  I'll also include how much each of us should weigh, talk about percent body fat, cholesterol numbers, and conclude with links to resources for further help, tips, and information.  Don't miss out!