Weightloss Guide

Nutrition and Metabolism Disorder


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.

About the Author

Terje Brooks Ellingsen is a writer and internet marketer. He runs the website 11-Weight-Loss.net. Terje enjoys to give advice and help people to burn fat with weight loss products and workout.

MORE RESOURCES:
Apidexin Diet Weightloss Pill free detoxufree Apidexin Diet Weightloss Pill free detoxufree Paypal US $45.00 29d 8h 45m
Biggest Loser Weightloss Program Book Cookbook $2195 Biggest Loser Weightloss Program Book Cookbook $2195 Paypal US $14.99 7h 31m
PREMIUM ACAI BERRY MAX Boost Weightloss Colon Cleanse PREMIUM ACAI BERRY MAX Boost Weightloss Colon Cleanse Paypal US $12.95 21d 6h 7m
3x HERBALIFE LOT QUICKSTART FORMULA 1 2 3 WEIGHTLOSS 3x HERBALIFE LOT QUICKSTART FORMULA 1 2 3 WEIGHTLOSS Paypal US $119.99 3d 8h 12m
ACAI BERRY BURN WEIGHTLOSS WEIGHT LOSS MADE EASY ON TV ACAI BERRY BURN WEIGHTLOSS WEIGHT LOSS MADE EASY ON TV Paypal US $56.99 21h 22m
Acai Berry Pure Extreme WeightLoss Detox Burn Fat Diet Acai Berry Pure Extreme WeightLoss Detox Burn Fat Diet Paypal US $10.76 19d 14h 40m
Extreme Power Plus Weightloss Diet Pills Extreme Power Plus Weightloss Diet Pills Paypal US $15.95 22d 2h 19m
VOODOO MAGICLOSE WEIGHT DIET WEIGHTLOSS BEAUTY SPELL VOODOO MAGICLOSE WEIGHT DIET WEIGHTLOSS BEAUTY SPELL Paypal US $39.99 29d 13h 40m
YOGA 4 WEIGHTLOSS COMPLETE FITNESS KIT WELLNESSGEAR NEW YOGA 4 WEIGHTLOSS COMPLETE FITNESS KIT WELLNESSGEAR NEW Paypal US $26.95 27d 2h 32m
10 x Japan RAPID Weightloss Pills for Stubborness MALE 10 x Japan RAPID Weightloss Pills for Stubborness MALE Paypal US $134.99 9d 18h 54m
View Page:   1  2  3  4  5  6  7
Weightloss Guide
RELATED ARTICLES
 
Web weightloss.smatix.com
Calculate Your BMI - Do You Need to Lose Weight?
There are a few different ways to determine if you are overweight. Underwater weighing, computerized topography and measurement of skin folds with calipers can be the most accurate ways to measure fat.
Low-Carb Diets - An Introduction
According to a recent survey by the National Health Institute, about a third of overweight Americans who are trying to lose weight, are doing so by eating less carbohydrates (carbs) largely because of the increased popularity of fad diets like Atkins Diet and the South Beach Diet. Who Invented Low-Carb Diets? The term 'low-carb' was coined around 1992 when the USDA recommended that Americans include six to eleven servings daily of grains and starches in their diet.
Lose weight with Medifast!
Low Carb and Lowfat Diets...A Scam?!
If anyone knows anything about fitness, it's that a low fat diet is the healthiest way to avoid serious diseases, right? Maybe wrong. In many instances quality research has shown just the opposite?that a low fat diet, sometimes even a vegetarian diet, can be harmful to your health.
New Year New Foods - Womens
Compulsive Eating Signs
Compulsive eating is characterized mainly by periods of impulsive bingeing or continuous eating. Purging (vomiting or laxatives) are not present, but there may be intervals of repetitive diets or fasts.
On A Diet? Ensure You Get Enough Nutritional Supplements For Your Good Health
There is never any absolute certainty about what the nutritional requirements are for the human body of a certain age, size and gender. Scientific research on the subject takes a long time, and results are often not that clear.
5 Easy Steps to Help You Lose Weight
When losing weight, most of us don't have the time to drastically change our lifestyles. We need a practical and convenient way to integrate effective habits into our daily lives.
Apple iTunes
Three Steps to Achieving Your Health Goals
We all have aspects of health we want to improve. It could be as simple as increasing your stretching, or as great as starting an exercise program.
Belly Fat: Enough of That! One Probable Cause of Excess Abdominal Fat
Disclaimer: I am not a doctor; nor do I play one on TV. As a matter of fact, I don't even watch the actors, who play the doctors on TV.
88x31_brand_5.gif
Gastric Bypass Surgery - Is It Right For You?
When we hear all the success stories of the gastric bypass, it sounds so easy. One pricey operation and the pounds just fly off! Right? Not quite.
home | site map
© 2006