April 11th, 2012

“I don’t eat all day but I still can’t lose weight!”  If this describes you, then you may benefit by having your metabolic rate measured.  Metabolism is a complex system of hormones and enzymes that converts food into fuel and determines how efficiently that fuel is burned. The process of metabolism determines the rate at which we burn our calories which, ultimately, affects how quickly we gain weight or how easily we lose weight.
Metabolism is influenced by many factors.  Some of the factors that we cannot control include genetics, gender (males burn calories faster than females), and age (metabolism slows down about 5% per decade after age 40).  The factors that we can control include the way we eat and exercise.  Here are the facts to increase your metabolic rate:

1. Eat adequately.  If your intake is about 1200 calories or less your body goes into starvation mode and begins to conserve the calories that you do eat by burning them very efficiently. When intake is increased, metabolism continues to run on slow, which can cause weight gain.
2. Eat breakfast, regardless of hunger.  Breakfast revs up metabolic rate. Studies show that breakfast eaters weigh less than non breakfast eaters.
3. Eat small frequent meals & snacks.  Research shows that eating every 3-4 hours speeds up metabolic rate.  Additionally snacking helps control hunger and snackers have better portion control at meals.
4. Exercise.  Aerobic exercise increases metabolic rate during exercise and immediately afterwards. Strength bearing exercise helps to build muscle and muscle mass is proportionate to metabolic rate. Which to do? The best advice is to engage in exercise that you enjoy so that you will become a lifelong active person.
5. Hydrate. Water is necessary for processing calories and even mild dehydration can slow metabolism down. 

One way to measure your own unique metabolic rate is by indirect calorimetry. This is performed by breathing into a calorimeter which measures your oxygen consumption and provides a precise measurement of resting metabolic rate. The Body Gem device is quick and accurate and is used by contestants on The Biggest Loser. For more information about measuring your metabolic rate see Services page.