Focus On Vibrant Health – How to Boost Your Metabolism

NORTH FORK, CA – The science says there is no such thing as a fast or slow metabolism.  Your metabolic rate is not different than anyone else’s.  But you can enhance your metabolism.  It is a very real phenomenon that some people can eat more and not gain weight, but it’s not explained by having a faster metabolism.  This article will discuss the different parts of metabolism, and the things you can do to influence them.

What If You’re Thin?

Even if you’re lean and don’t care about fat loss, you should care about your long-term metabolic health.  Just because you are lean now, does not mean you will always be.  And if you want to stay lean, you need to keep your body healthy.  Furthermore, if you could consume more calories and keep the same level of muscle, energy and body fat, you will get the significant benefit of your nutrient intake being higher.  You will get more vitamins and minerals and all of the critical co-factors that food provides for your body to function properly.

What is Metabolism?

By definition, metabolism is the net of all cellular process in your entire body.  It is not just the calories you consume, the calories you’re burning for exercise, or your body fat composition.  It includes everything your body is doing – growth, movement, repair, signaling, reproduction, and maintenance.  Everything.

When people say their metabolism is too slow or too fast, they’re usually talking about body composition.  They’re not happy with the amount of fat or muscle they currently have.  The real issue here is not fast or slow metabolism, but it is the total daily energy expenditure (TDEE).  That has 4 distinct components, and it’s not as simple as metabolic speed.

4 Components of Total Daily Energy Expenditure (TDEE)

1. Exercise, Activity, and Thermogenesis (EAT)
   • This is the calories you burn during exercise.  It is usually between 0 and 30% of a person’s total daily energy expenditure.  It’s very difficult to get past 30%, no matter how hard you train.
2. Non-Exercise Activity Thermogenesis (NEAT)
   • This includes things like fidgeting, walking, pacing, taking the stairs, parking further away, etc.  Things that expend calories, but are not considered exercise.  This is usually between 5-30% of your total daily energy expenditure.
3. Thermal Effect of Food (TEF)
   • This is the energy you use to break down food.  You have to burn calories to digest food.  This is usually between 8-15% of your total daily energy expenditure.
4. Resting Metabolic Rate (RMR)
   • This is the balance that is left after you add up the other three.  It is usually between 40-80% of your total daily energy expenditure.  This number will be lower in very active people, and higher in sedentary people.

If you want to change your body composition, and have a healthy metabolism, it is best to address all four of these components.  This is good news, as it means that no matter what your situation is, you can alter your metabolism in multiple ways to get the results you want – to gain or lose fat or muscle, or for maintenance.  Exercising to burn calories gets the most attention, but the research actually shows that exercise plays a surprisingly small role in weight management.  However, there are many, many reasons you should exercise that do not include fat loss.

What can you do to burn more calories?

Exercise, Activity, and Thermogenesis (EAT)

• Do more exercise.  What kind?  It doesn’t matter.  Pick what you like and will do regularly.  Choose something that has a low risk of injury for you.
• When you are more fit you can train harder and burn more energy.  But the more fit you are, the more efficient you become, and in the long run you don’t burn as much energy for the same effort.

Non-Exercise Activity Thermogenesis (NEAT)

• Do anything that can help you be more active during the day.  It does not have to be done all day.  Use a standing desk, or a treadmill desk.  Walk during zoom meetings.  Take exercise breaks during the day, 5-15 minute walks.  Take the stairs, park further away.  Fidget when standing in line.

Thermal Effect of Food (TEF)

• Eat more food.  You will burn more energy in digesting and absorbing it, and you will also get more nutrients.  Yes, you will be getting more calories.  But the benefit in the big picture must be considered.
• Increase the portion of your calories that comes from protein, and decrease the carbohydrate and/or fat intake.  Often you will also eat less calories, as protein is very satiating.
• Choose nutrient dense, healthy foods.

Resting Metabolic Rate (RMR)

The things that affect your resting metabolic rate change constantly, hour by hour.  Here are 6 things that can impact this aspect of your metabolism, and there are many, many more.  I chose these because they have a significant amount of research behind them.  It is also important to know that just because you change your resting metabolic rate in the moment, that does not mean you will lose body fat in the long term.

1. Spicy foods, herbs, and flavors
   • Maybe because it helps you eat less calories.
   • Such foods also stimulate adrenaline and increase the sympathetic nervous system.  This may not be healthy in the long term.  Also, you get sensitized over time and have less of a response.
2. Water intake
   • It takes energy to bring water to body temperature after you drink it.  Cold water may be even more effective, but this has not been researched.  Many traditional healing systems caution against drinking cold water, recommending room temperature water instead.
   • Drinking 2 cups of water 30 minutes before a meal has shown people to be satisfied with eating less food.
   • Simply staying hydrated supports the health of your metabolism.
3. Temperature of your environment
   • Your body will expend calories to keep your internal temperature normal.  This is true in both hot and cold environments.  We spend most of our time in carefully climate controlled buildings these days.
4. Sleep
   • Poor sleep is associated with eating more calories and more junk food.
     • It lowers your total daily energy expenditure, especially the non-exercise activity (NEAT)
     • It lowers your resting metabolic rate (RMR).  This is BIG
   • Sleep 8.5 hours
     • Associated with more fat loss and increased muscle growth
5. Lean Muscle Mass
   • For every pound of muscle you burn more calories every day.  Muscle is very metabolically active.
6. Exercise
   • It helps keep your resting metabolic rate at your baseline when you’re on a low calorie diet, instead of lowering it.
   • Strength training has the biggest benefit here.
   • For the overall benefit, it is best to combine strength and aerobic exercise, especially high intensity interval type exercise.

Normal Weight Obesity

This is more widely recognized today.  This is where you are not obese, but have a high percent of body fat relative to muscle.  It is sometimes called “skinny fat”.  Remember, it is not just about having a certain body weight, but the quality of that weight.  This makes a difference for your long term health.

Summary

To achieve the body composition that you want, the most effective approach is to address all four of these aspects of your energy expenditure.  Your weight loss goals should be realistic.  A realistic amount is 1 pound per week.  These ideas will help you achieve sustainable and effective weight loss that will stay off.  Even though you cannot actually speed up your metabolism, these are the things that will make it feel as if you have.

1. EAT: Exercise more
2. NEAT: Move more throughout the day.  Take a 15 minute walk at lunch.
3. TEF:  Eat a higher percentage of your daily food as protein (instead of carbs and fat)
4. RMR: Get good sleep, add more muscle mass, and eat more calories (from healthy foods) to have the fastest metabolism possible.

I’m sorry to tell you there are no magic pills, and there is no quick and easy way to regain your ideal weight and your health.  You have to start making changes, one small step at a time.  My goal is to help you have the knowledge you need to do that.  I have written about many things that support having a healthy metabolism, including nutrition, sunlight, exercise, sleep, and emotional health  And about the things that are harming your metabolism – the chemical and electromagnetic exposures, blue light after dark, and negative thoughts.  You can read additional articles here:  Focus On Vibrant Health.

Dr. Veronica Tilden can be your ally in having vibrant health.  She uses traditional hands-on osteopathy and helps you take responsibility for your health, guiding you to make better choices in your life.  She brings her 30 years of experience to her hometown at her office in North Fork.  You can find out more and schedule an appointment at DrVeronicaTilden.com.