Can You Really Change Your Metabolism?

Fiction:  There is nothing we can do about those changes. 

Aging is inevitable, but we can avert the general decline as we age according to Rachel Johnson, senior nutrition advisor to EatingWell Magazine.  Thank goodness not everything needs to head South as we get older!  For most people, our resting metabolic rate accounts for 60-70% of our total daily expenditure (or about 1,450 calories in a 140-pound woman).  This means, that a 140 pound woman would burn 1,450 for performing basic body functions such as breathing and sleeping.  I have said this before, but try to locate a gym or nutrition center nearby to have a resting metabolic rate test performed.  It is an incredibly accurate measure of your individual metabolism and it will give you an invaluable piece of information in determining how many calories you need to consume for weight loss.  Everyone is different, just like we all have a unique fingerprint, we all have a different metabolism based on age, lean tissue, height, genetics and activity level.  Even our organs contribute to our overall metabolism!  Other factors contributing to metabolism include the thermal effect of food (how much energy we use to digest and absorb our food) and physical activity. 

In the end, each individual's resting metabolic rate number is mainly determined by their amount of lean tissue.  Guys, in general, have more muscle (lean tissue) than women so they have an advantage in the weight loss category.  Yup, you guessed it..... guys sitting around on the coach will burn more calories than the women next to them.  Argh, that is so irritating for the ladies!

We can slow the 2-3% decline in metabolic rate per decade by doing strength training and oddly enough, fidgeting.  Exercise is the easiest way to offset metabolism changes.  Both cardiovascular and strength training are important to prevent the age-related decline in metabolism.  Aim for 10,000 steps per day and add in little extras like chewing gum, fidgeting, walking back and forth while on the phone, and standing instead of sitting.  Maybe add some wild hand gestures as you are recounting the tales from your last vacation.  Seriously, little additions to your daily movement can add up big time.  Just try not to annoy your friends and family with your new fidgeting tactics!

Get out there and get moving to rev-up your internal engine!