Metabolism and Weight Loss

[Guest guest]

Taken from medicine & Science in Sports and Exercise (vol 21, No 1, 1989)

There are three ways the body's metabolism " burns " calories: 1) during rest,

2) during activity and exercise, and 3) during heat production. All three

areas play a vital role in weight loss. Let's look at each area separately.

1. The resting state potentially can burn the highest amount calories-73% of

our calories. One goal of any healthy weigh loss program is to increase the

calories burned during resting. This is accomplished by the two remaining

factors:

2. The fact is that inactive overweight people and lean people usually have

the same level of physical activity. The difference is the lean person has a

higher metabolism. Although physical exercise uses only about 12% of the

daily calories burned, exercise causes the calories burned during the

resting state to be dramatically increased. The calories burned during

exercise, are almost insignificant compared to the increased metabolism

resulting from exercise. Here, the total calories burned may be twice that

of the exercise itself.

3. The body's heat production accounts for 15% of the total energy used.

This process, called thermogenesis, is highest during food intake and

exposure to cold. The consumption of a meal can increase the metabolism,

thereby burning more calories. And, exposure to cooler temperatures (below

71ƒF) has a stimulating effect on the metabolism. This effect is due to the

presence of brown fat. One of the most important regulators of heat

production is the thyroid gland. People who complain of feeling cold, and

have low temperatures, often have low thyroid gland function. As discussed

below, certain foods can increase markedly, the amount of calories burned

during thermogenesis.

The authors recommend the following exercise habits to optimize weight loss:

a. Exercise in an environment below 71ƒ F if possible, such as Outdoors in

cool weather. Avoid over-heated exercise areas indoors.

b. Take cool showers before and/or after exercise.

c. Avoid over-dressing. Wear loose-fitting clothing when exercising. Avoid

sweat-suits which hold the heat and promote sweating.

d. Preferred exercises are continuous, rhythmical and ' " aerobic' in nature.

Some of these are walking, running, rowing, skating, skiing and swimming.

After 30 minutes of exercise, the body " burns " more fats for energy.

e. The authors recommend a minimum of 20-30 minutes per exercise session, at

least three times per week.

f. Lifestyle changes are also recommended: taking the stairs instead of an

elevator if possible, or parking the car further away from the store.

The authors discuss the third category, diet, in more detail. Specifically,

how certain dietary factors can change metabolism

Certain dietary factors can suppress (decrease) metabolism:

.... A low calorie diet (caloric restriction) and short term fasting. A

common example is skipping meals.

.... Snacking throughout the day on high sugared foods (candy, colas, cakes,

gum). Also, eating or drinking sweets before exercise prevents proper

benefits.

Certain dietary factors can stimulate (increase) the metabolism:

.... Dietary fats. Including vegetable oils like extra virgin olive or

safflower. These fats contain " essential fatty acids. " Following digestion

they are converted to substances called prostaglandins which help increase

metabolism.

.... High fiber foods including whole grains, fresh vegetables and fruits.

.... Since certain nutrients are often low in dieters, the frequent

self-imposed food restriction often restricts these vitamins and mineral

even more. Vitamin B-6, zinc, manganese, and other important nutrients help

convert fats to prostaglandins along with other processes important to

increase metabolism. Consult your doctor for specific needs.

.... Capsaicin, a naturally occurring substance found in hot spicy foods like

Mexican chili peppers, stimulates the metabolism. The authors recommend

including small amounts of capsaicin in the diet, if tolerated.

.... Natural carbohydrates, including whole grain foods (breads, brown rice,

pasta) fruits and vegetables, also help to stimulate the metabolism.

Conversely, protein foods, such as meat and fish, can slow the metabolism.

Alternating a high calorie day with a low calorie day has a stimulating

effect on the metabolism. The example given for men: one day consume 1700

calories, the next day 1200 calories, the third day 1700, the fourth 1200,

etc. For women, 1400 calories the first day, and 1000 the next, is

sufficient.

.... Eating 3-6 meals per day has a stimulating effect on metabolism. 55%

carbohydrate, 25% fat and 20% protein is recommended. All white flour and

sugar are to be avoided.

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I'm trying to alternate the higher and lower calorie days, and increase my

fatty acids and whole grains. I'm also going to add a multivitamin.

Love and hugs to all,

Carol