REV UP YOUR BODY’S ENGINE
We eat food for fuel. When we burn it for energy to run our
bodies, the process creates heat. Nutritional supplements
can assist the body’s engine to burn fuel efficiently,
helping our metabolism stay boosted and functioning well.
DAILY REGIMEN TIPS
Keep your metabolism revved with these tips:
- Engage in 30 minutes of activity every day to help
minimize weight gain and to boost metabolic rate.
- Tone your muscles by weight training three days a week.
- Start small–try walking with one- to two-pound weights.
- Do not eat fewer than 1,200 calories a day. Eating too
little may slow your metabolism.
- Never skip breakfast. It may slow down your metabolism.
- Nutritional supplements, such as Herbalife’s
Thermo Complete® and Thermojetics Instant Herbal Tea
Beverage, can help support the metabolism.*
- Have a supply of
protein-powered healthy snacks on hand as
an alternative to carb-loaded junk food.
METABOLISM: TRUTHS AND MYTHS
By Susan Bowerman, M.S., R.D., C.S.S.D.
We hear a lot about metabolism–and often blame our “slow
metabolism” for our inability to keep our
weight under control. But what is metabolism, exactly? And
is there anything we can do to boost our
Metabolism basically refers to all the chemical processes
that take place in the body in order to sustain
life–allowing you to breathe, pump blood, keep your brain
functioning and extract energy from your food.
When you hear the term metabolic rate–more accurately called
basal (or resting) metabolic rate–that refers
to the number of calories your body at rest uses each day,
just to keep all your vital organs functioning.
You burn additional calories through your daily activities
and formal exercise, but by far, the majority of the
calories that you burn each day are your basal calories.
The number of calories that you burn every day is directly
related to your body composition. Think of your
body as divided into two compartments. In one compartment is
all the body fat; in the other compartment
is everything that isn’t fat (e.g., bone, fluid, tissue,
muscle)–that’s the fat-free compartment. The size of
your fat-free compartment determines your metabolic rate,
with every pound of fat-free mass burning
about 14 calories per day.
If you weigh 150 pounds and 50 pounds of you is fat and 100
pounds is fat-free, then you would burn
about 1,400 calories per day at rest. If you don’t get much
activity, you won’t burn much more than this
throughout the day. But if you weigh 150 pounds and 25
pounds of you is fat, and 125 pounds of you is
fat free, then you burn 1,750 calories per day at rest. And
if you get some regular exercise and burn a few
hundred calories more per day, your total calorie burn for
the day might be 2,000 calories!
Since the fat-free compartment contains muscle tissue, one
of the best things you can do to boost your
metabolic rate is to strength-train to increase your muscle
mass. If you build up 10 pounds of lean body
mass, that’s another 140 extra calories that you burn per
day–not to mention the calories that you burn
Here are a few truths and myths about metabolism:
MYTH: AGING SLOWS YOUR METABOLISM.
Truth: People do tend to put on weight as they get older,
but it isn’t inevitable. People have a tendency
to exercise less, or less vigorously, as they age–and that
means fewer calories burned per day. As activity
levels and intensity go down, loss of muscle mass can occur.
This then shrinks the body’s fat-free
compartment and leads to a lower metabolic rate.
Cardiovascular exercise will burn calories, and
resistance training to preserve or build up muscle are great
defenses against age-related weight gain.
MYTH: YOU’RE STUCK WITH THE METABOLISM YOU HAVE, AND YOU
CAN’T CHANGE IT.
Truth: We all seem to know people who can “eat whatever they
want and never gain weight” or those who
“just look at food and put on 10 pounds.” But lifestyle
plays a big part in determining the calories you burn
per day. While it may appear that there are people who eat
all the time and never seem to gain, chances
are they make healthy, relatively low-calorie selections
naturally. And many of these people burn more
calories through what is called Non-Exercise Activity
Thermogenesis (NEAT)–basically, they move around
a lot during the day. They might fidget more, get up from
their desks frequently during the day to stretch,
or walk down the hall to talk to a colleague instead of
emailing. Next time you’re in a public place–say a
coffeehouse–become an observer. You may notice that heavier
people sit very still and hardly move. Leaner
people may use more hand gestures, or wiggle a foot or a
crossed leg. The point is, build more muscle
and then use it by moving around more throughout the day.
MYTH: EATING A GRAPEFRUIT WITH MY MEAL WILL SPEED UP MY
Truth: There’s nothing special about grapefruit that will
boost up your metabolism. Sometimes it’s
recommended that you should eat half a grapefruit with each
meal for this purpose. But the reason this
may work is not because of anything magical about
grapefruit. It’s simply a watery, low-calorie food that
takes up space in the stomach that might normally be taken
up by higher-calorie foods. It may help weight
loss, but it doesn’t have any effect on your metabolism.
MYTH: IF I CUT CALORIES, MY METABOLIC RATE WILL SLOW DOWN,
SO WHAT’S THE
POINT OF EXERCISING?
Truth: It is true that your metabolic rate can slow a bit
when you cut calories. After all, your body’s natural
inclination will be to try to conserve calories as best it
can. But these decreases are relatively small, and
if people become more active as they lose weight, this can
offset these small changes. By dieting and
exercising, you can help to preserve the rate at which your
body burns calories.
Your muscle mass works like a furnace, burning calories and
stored fat for energy. The more muscle you
have, the higher your metabolism, the faster you burn
calories. Eating plenty of protein daily is essential
to maintaining your muscle mass for good health, energy and
effective weight management.