Need a boost?
Monday, September 19, 2022
How is it that two people of the same age, gender and height can eat the same foods and be equally active, but one gains weight while the other loses it?
One piece of the puzzle is metabolism. How well your body burns energy to keep up basic functions like heartbeat, breathing and thinking is called your basal metabolic rate. We often just call it “metabolism.”
Can you change your metabolism?
Yes. Whether you’re born with a fast, average or slow metabolism, there are things you can do to speed yours up or slow it down. Read on for a few tips to boost your metabolism and manage your weight.
Be more active.
When you exercise, your metabolism speeds up. For a few hours afterward, it stays slightly higher. And over time, regular exercise builds muscle. The more muscle you have, the more of a boost your resting metabolism gets. And remember that any added physical activity makes a difference in your health.
That means eating less fat and eating more fiber and complex carbohydrates (carbs), which you get from fruits, vegetables and whole grains. Eat lean meats and low-fat dairy products. And drink water instead of sugary drinks. For each snack or meal, include a little fat and some protein along with carbs. Also limit alcohol and sugar, which have lots of calories but offer no nutrition.
Track and plan your meals and snacks.
Plan what you'll eat and eat on a regular schedule. It helps you avoid overeating or making poor food choices when you're hungry. Keep track of how you eat. Write down everything you eat and drink.
Count the calories you've eaten at each meal and snack.
Then use this data to decide if your portions are the right size. Check to see if you are eating a variety of foods. You might find that making a few small changes will help you eat healthy.
Eat a little before you get active.
If you can, have a snack before you go out for that vigorous walk. It gives you energy so you can enjoy the activity.
Talk with your doctor.
It’s a good idea to consult with your doctor for a diet and exercise plan that is right for you, while boosting that all-important metabolism.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.