You & Your Metabolism

As soon as I read this article, I knew that I needed to share it. I don't know about you, but I get overwhelmed with all the new diet-fads and different programs that promise to be THE solution. And don't forget about those plans that just seem plain ol' wacko. My personal solution is to avoid processed foods as much as possible, and focus on eating good healthy foods along with a solid exercise program. I've noticed a definite change in my energy levels and mood when I focus on eating nutrtious foods as opposed to loading up on enriched and processed foods that really have no nutritional value. Anyway, this article from RevolutionHealth answers a few of those questions that we've all probably wondered about at one point or another.

The Burning Questions About Metabolism

On the topic of metabolism and weight loss, conflicting information abounds. To help you cut through the, um, fat, we asked 6 scientists to answer 5 burning questions. Our panel includes:
*Steven Aldana, Ph.D., professor of lifestyle medicine in Brigham Young University’s Department of Exercise Sciences in Provo, Utah
*Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise in San Diego, Calif.
*Glenn Gaesser, Ph.D., associate professor of exercise physiology at the University of Virginia in Charlottesville

*Gerard Mullin, M.D., director of Gastrointestinal Complementary and Alternative Medicine at The John Hopkins Hospital in Baltimore, Md.
*Shawn Talbott, Ph.D., research director for SupplementWatch, a supplement review and rating service based in Draper, Utah.
In general, their responses to our questions were in agreement — although their reasoning varied. Here are highlights from their answers:

Does too much restriction of food intake really slow one’s metabolism? If so, how much and at what level of calorie reduction does this kick in? On the first question: Yes, which is among the many reasons why starvation diets don’t work. “Any time a person drops below 1,200 calories [a day], the body shows signs of slower basal metabolism,” Aldana says. Talbott cites research that shows anything less than 1,000 calories per day would prompt slower metabolism. Bryant puts the range at 1,000 to 1,200 calories a day. Don’t worry too much about that minor discrepancy. Most of us would have to use incredible restraint to keep our caloric intake that low. “As soon as you cut calories [significantly], you’re not the same person metabolically,” Gaesser says.

Does the number of meals you eat impact your metabolic rate? No, but it can impact hunger and energy levels. “This has been studied,” says Larson, who cites a study published in the British Journal of Nutrition. “There is no effect. Eating 7 meals a day was the same as eating 2 meals a day [regarding metabolic rate], so long as total calorie intake was the same.” Talbott, Bryant, Gaesser and Mullin agree but also cite evidence that small, frequent meals stabilize glucose levels — which in turn can control hunger. “Keeping insulin and glucose at a steady state is the best way to maintain a ‘healthy’ metabolism,” Mullin says.

Does working out harder extend your metabolic burn beyond the time of the workout itself? For example, does it extend the calorie burn deeper into the day if you work out hard for 20 minutes rather than for 20 minutes moderately? Yes, Gaesser says. The exercise afterburn effect, also known as excess postexercise oxygen consumption (EPOC), directly affects metabolism and is stronger after a hard workout. “Intensity is more important than duration,” he says, citing a 2003 Norwegian study. Gaesser says that for a few hours after a hard workout, your hourly calorie burn rate would equal 15% to 20% of the total calories used during the workout. A moderate workout would yield only a 10% EPOC-related calorie burn. For instance, someone who did step aerobics for 30 minutes and expended 400 calories would have an afterburn effect of 60 to 80 calories per hour. And a person who walked for an hour and burned 500 calories would have an afterburn effect of about 50 calories. Interesting stuff, but that’s still a fairly paltry calorie burn you’re getting after exercise (vs. during), so don’t think you can use EPOC to justify a cheeseburger and fries.

Are there supplements and herbs that can increase metabolism? Yes, but there’s not a lot of solid science behind them, Bryant says. Green tea and caffeine are the most studied supplements in terms of metabolic boost. Mullin cites a 2007 study in the journal Obesity that found drinking a beverage containing green tea catechin, caffeine and calcium 3 times a day increased 24-hour energy expenditure by 4.6% in healthy, young, lean men and women. Talbott recommends green tea, calcium and thiamine to control metabolism. “The real value of these supplements is not that they ‘increase’ metabolism but rather that they help to prevent metabolism from dropping as you lose weight,” he says.

Are there really foods that increase metabolic burn? No. “No foods have the magical quality to burn the calories away,” Gaesser says. However, there is a thermic effect to food — the digestion process burns calories and boosts metabolism. Gaesser cites an article he wrote scheduled to be published in the Journal of the American Dietetic Association in the summer of 2007. He reviewed information from the Nurses’ Health Study and the Iowa Women’s Health Study and found that protein has the highest thermic effect, followed by carbohydrates. “Fat has almost no thermic effect,” he says. But Larson cites a Dutch study that concluded that eating omega-3 fats can boost metabolism, while saturated fat consumption slows metabolism.5 “Foods close to their natural form such as fruits, veggies and whole grains do take longer to digest,” Aldana points out. “As compared to refined, processed foods, whole foods require 10 to 20 more calories to be burned just to digest the food.”Again, don’t let the scientific sparring distract you from the bottom line: Fresh produce, whole grains, lean protein and low-fat dairy are better for you than processed, sugary foods. And to lose weight, you must burn more calories than you consume.

I hope you enjoyed this article as much as I did - there was quite a bit of good information right there to keep in mind.

Remember, just strive to make each day your best day!

Court

Source: http://www.revolutionhealth.com/healthy-living/weight-management/learn-the-basics/metabolism/burning-questions