Exercise physiologist Rich Weil of the Van Italie Center for Weight Management at St. Luke’s-Roosevelt Hospital in New York explains metabolism this way: “Let’s say you have a little Toyota and a large Cadillac idling in the driveway. When you put your foot down and rev the engine, the big Cadillac burns more gasoline because it has a bigger engine.” And so it is with our muscles. The bigger our muscles are, the more energy they burn. That in turn can, over time, raise your metabolic rate. An intense aerobic session, like running, biking or swimming, will also boost your metabolism; however, usually within an hour of your workout, your metabolic state returns to its previous rate.

Cardiovascular exercise is important for weight loss because of the amount of calories you use during the session, but it will not raise your RMR for more than a short time. When you build muscle, even though it is a long-term process, as long as you keep your muscle mass at a larger level, the RMR stays higher, even when you are sleeping, resting, sitting at work, or driving your car. In addition to raising your metabolism, keep in mind that being stronger and more functional is also very important.

Tips for Raising Your Metabolism

1) Build lean body mass. As mentioned above, metabolism slows as we age. But there is something you can do to counterbalance nature. “Muscle is the single most important predictor of how well you metabolize your food, how well you burn calories and burn body fat,” says Shari Lieberman, author of Dare to Lose. Strength training with dumbbells or resistance bands at least twice a week is essential to boosting your metabolism. And here’s the really good news: your metabolism stays pumped for many hours after you finish your workout.

2) Get moving. You’ve heard it before, but here’s a reminder. At least thirty to sixty minutes of walking, jogging, cycling, swimming, or some other form of aerobic exercise a minimum of three times a week is the other half of the exercise equation. “People don’t like to hear it, but you have got to exercise,” says Lieberman.

3) Eat. It may sound crazy to those trying to lose weight by severely restricting their daily caloric intake, but the problem with this school of thought, explains Michigan dietician Julie Beyer, is that it actually slows metabolism. “Every cell of the body is like a flashlight bulb,” she explains. “When our bodies don’t get enough food, or fuel, every cell burns less brightly.” Recent studies show that eating smaller meals every three to four hours aids metabolism and weight loss.

4) Cut down on sugar. Of course, you still have to make good choices about what you eat. “When you eat sugar, you throw your metabolic switch into fat storage mode,” says Lieberman, who suggests a predominately low glycemic index diet, meaning foods that, unlike sugars, are broken down gradually to help maintain an even blood-sugar level. Remember that whole-grain foods are broken down slowly compared to refined grains.

5) Don’t skip breakfast. It’s a fact that people who eat a healthy breakfast are skinnier than people who don’t. And try to think outside the cereal box. A breakfast bowl of vegetables and brown rice is a great way to kick-start your metabolism for the day.

Coming next week…5 more helpful tips on raising your metabolism, and how weight loss figures in this equation.

For previous columns, click HERE.

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 10 years of professional experience. He is the co-director of the Jerusalem-based weight loss center Lose It! together with Linda Holtz M.S. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected].

(Alan Freishtat – YWN)