Metabolism

Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

Strategies for Success in Weight Management

By: James J. Messina, Ph.D.

What is your metabolism

 Metabolism is the process of energy expenditure  Calories are units of energy that our body burns in many ways   Our body uses energy to perform each & every function: breathing, rejuvenating of cells, digesting of food, brain functioning Every unit of energy “consumed” “ingested” “digested from food we eat” and NOT SPENT is stored as BODY FAT!

What is your metabolism

 1.

2.

3.

3 components of metabolism Basal metabolic rate Activity Digestion

Basal Metabolic Rate

 BMR = number of calories would need daily simply to stay alive if were totally inactive, in bed, awake for 16 hours & slept for 8 hours  Harris-Benedict Equation:  Women: 661+(4.38 x weight in pounds)+(4.38 x height in inches)-(4.7 x age)=BMR  Men: 67+(6.24 x weight in pounds)+(12.7 x height in inches)- (6.9 x age)=BMR

Activity Level and Metabolism



1.

2.

3.

4.

5.

Activity can account for 20-30% of metabolism

Sedentary = Multiplier 1.15 x BMR Light activity (Normal Every day activities) = Multiplier 1.3 x BMR Moderately Active(exercise 3 4 x’s week) = Multiplier 1.4 x BMR Very Active (exercise more than 4 x’s week) = Multiplier 1.5 x BMR Extremely Active (exercise 6 7 x’s week) = Multiplier 1.6 x BMR

Activity Level and Metabolism

  

If you change Light activity (Normal Every day activities) to Moderately Active(exercise 3 4 x’s week) daily caloric burning goes up 7.7% If you change Light activity (Normal Every day activities) to Very Active (exercise more than 4 x’s week) daily caloric burning goes up 23% If you change Light activity (Normal Every day activities) to Extremely Active (exercise 6 7 x’s week) daily caloric burning goes up 38.5%

Body Weight and Metabolism

    Higher body weight the higher the Basal Metabolic Rate Therefore overweight persons require more calories daily to maintain overweight status than a thinner person Overeating therefore increases metabolism If overweight you must consistently overeat to maintain your metabolism and keep your weight on & if you stop overeating you will lose weight

Digestion’s Part in Metabolism

 Digestion is 7-13% of your metabolism  Overeating speeds up metabolism  Our bodies have to work harder to digest the food we take in when we overeat  Our bodies metabolism have to work harder to digest that which will make us heavier  Overweight people overeat so much that they override the body’s natural defense mechanism of the increased digestion rate

Basal Metabolic Rate Example



Use the Harris-Benedict Calculator at www. businessplanforthebody.com

At 56 and 5’10 and 210 lbs my BMR for 1.

Resting = 1879 2.

3.

4.

5.

6.

Sedentary (multiplier 1.15)=2162 Lightly Active (x 1.3) (normal daily activities)= 2444 Moderately Active (x 1.4)(exercise 2 3 x’s a week) = 2632 Very Active (x 1.5) (exercise 3 4 x’s a week) = 3008 Extremely Active (x 1.6) (6 7 x’s a week) = 3384

What are you eating

   Carbohydrates –fruits and vegetables are good carbohydrates, don’t eliminate them and burn as quick as fats do Proteins – most complex and most difficult to digest or burn, stays in stomach longer than other two, feel fuller longer when consumed Fats – carbohydrates and fats are burned about the same rate, protein definitely burns the slowest

Carbohydrates

 All starches and sugars  Main source of energy for body  Each gram = 4 calories  Most foods contain carbohydrates  Sugar: sucrose=white & brown sugars; lactose in milk & fructose in fruits & vegs  Starches: complex carbohydrates in beans, breads, cereals, pasta, potatoes

Protein

 The body’s building material for muscle, skin, bone, & hair  Made up of chains of amino acids  Each gram = 4 calories  Used to make antibodies, disease fighting chemicals and hormones like insulin which are messengers in body  Proteins include: meat, fish, poultry, dairy products, eggs, legumes, & nuts

Fat – 3 Categories of Fat

1.

2.

Saturates: “bad” fat Monosaturated fat 3.

Polyunsaturated fat Each gram of fat provides 9 calories Fat packs lots of energy If not expended will become body fat

When are you eating?

 Time between meals is significant  Space your food throughout the day to keep your metabolic rate up  Do not put your body in a starvation mode by only eating once or twice in 24 hour period

Variables affecting Metabolism

 Genes: only 25% of body weight is determined by genes  Predisposition and predetermined are not the same, predisposition gives you freedom of choice  Thyroid function problems: slow down results in weight gain, 11 million Americans have it.

 Lean muscle tissue require more calories to stay strong it is created through strength & resistance training