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Q&A with Australian Health Practitioners
How can I increase my metabolism?
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I would like to increase my metabolism and would like to know how. -
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Dr Alexandra Bloch-Atefi
Counsellor, Psychotherapist
I am a qualified holistic counsellor & trained psychotherapist practicing in Melbourne, Australia. I specialise in stress management for women, offering one-on-one counselling sessions and … View Profile
Metabolism refers to the energy your body needs to maintain major body functions such as respiration and circulation. That does not include energy needs for digestion and food absorption.
At rest most of this energy is used by the brain and liver together (40%), about 20% by muscle, and about 2-5% by adipose tissue (Wardlaw & Insel, 1990).
So how can you boost your metabolism?
In terms of exercise both endurance training and resistance training decrease relative body fat but resistance- or weight-training is more effective in directly increasing metabolic rate. The reason being that exercise that builds muscle mass is more effective in increasing your metabolism as it also raises metabolic rate during non-active times (Ravussin & Borgardus, 1989).
What and how you eat is important as well. It has been found that severe energy restriction depresses metabolic rate by as much as 45% (Stordy, Marks, Path, Kalucy, & Crisp, 1977).
Eat more proteins and fibre as you use more energy when digesting and metabolising those in comparison with carbohydrates and fats.
Drink lots of water. A German study found that drinking 500ml of water increased the metabolic rate by 30% (Boschmann et al., 2003).
Eat breakfast as it gives the body a “wake up signal” and to start burning calories at a higher rate as opposed to when you are in sleep mode.
In addition, green tea and very spicey foods have been found to increase the metabolic rate.
hope that helps,
Alexandra
www.cmbb.com.au
Melbourne Counselling, Prahran Counsellor: Alexandra Bloch-Atefi, PhD, VIC
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References
Boschmann, et al. (2003). ”Water-Induced Thermogenesis.” Journal of Clinical Endocrinology and Metabolism. 88 (12).
Ravussin E, Bogardus C. (1989). Relationship of genetics, age, and physical fitness to daily energy expenditure and fuel utilization. Am. J. Clin. Nutr., 49: 968-975.
Wardlaw, G. M., & Insel, P. M. (1990). Perspectives in nutrition. St. Louis, MO: Times Mirror/Mosby College Publishing.Report this post
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