MetabolismGoing for the 3 Increases: Increase in Health, Increase in

Happiness & Increase in Energy

Strategies for Success in Weight ManagementBy: James J. Messina, Ph.D.

What is your metabolism

Metabolism is the process of energy expenditure Calories are units of energy that our body burns

in many ways Our body uses energy to perform each & every

function: breathing, rejuvenating of cells, digesting of food, brain functioning

Every unit of energy “consumed” “ingested” “digested from food we eat” and NOT SPENT is stored as BODY FAT!

What is your metabolism

3 components of metabolism

1. Basal metabolic rate

2. Activity

3. Digestion

Basal Metabolic Rate

BMR = number of calories would need daily simply to stay alive if were totally inactive, in bed, awake for 16 hours & slept for 8 hours

Harris-Benedict Equation: Women: 661+(4.38 x weight in pounds)+(4.38

x height in inches)-(4.7 x age)=BMR Men: 67+(6.24 x weight in pounds)+(12.7 x

height in inches)- (6.9 x age)=BMR

Activity Level and Metabolism

Activity can account for 20-30% of metabolism1. Sedentary = Multiplier 1.15 x BMR2. Light activity (Normal Every day activities) =

Multiplier 1.3 x BMR3. Moderately Active(exercise 3-4 x’s week) =

Multiplier 1.4 x BMR4. Very Active (exercise more than 4 x’s week) =

Multiplier 1.5 x BMR5. Extremely Active (exercise 6-7 x’s week) =

Multiplier 1.6 x BMR

Activity Level and Metabolism

If you change Light activity (Normal Every day activities) to Moderately Active(exercise 3-4 x’s week) daily caloric burning goes up 7.7%

If you change Light activity (Normal Every day activities) to Very Active (exercise more than 4 x’s week) daily caloric burning goes up 23%

If you change Light activity (Normal Every day activities) to Extremely Active (exercise 6-7 x’s week) daily caloric burning goes up 38.5%

Body Weight and Metabolism

Higher body weight the higher the Basal Metabolic Rate

Therefore overweight persons require more calories daily to maintain overweight status than a thinner person

Overeating therefore increases metabolism If overweight you must consistently overeat to

maintain your metabolism and keep your weight on & if you stop overeating you will lose weight

Digestion’s Part in Metabolism

Digestion is 7-13% of your metabolism Overeating speeds up metabolism Our bodies have to work harder to digest the

food we take in when we overeat Our bodies metabolism have to work harder to

digest that which will make us heavier Overweight people overeat so much that they

override the body’s natural defense mechanism of the increased digestion rate

Basal Metabolic Rate Example

Use the Harris-Benedict Calculator at www. businessplanforthebody.comAt 56 and 5’10 and 210 lbs my BMR for1. Resting = 18792. Sedentary (multiplier 1.15)=21623. Lightly Active (x 1.3) (normal daily activities)= 2444 4. Moderately Active (x 1.4)(exercise 2-3 x’s a week) =

26325. Very Active (x 1.5) (exercise 3-4 x’s a week) = 3008 6. Extremely Active (x 1.6) (6-7 x’s a week) = 3384

What are you eating

Carbohydrates –fruits and vegetables are good carbohydrates, don’t eliminate them and burn as quick as fats do

Proteins – most complex and most difficult to digest or burn, stays in stomach longer than other two, feel fuller longer when consumed

Fats – carbohydrates and fats are burned about the same rate, protein definitely burns the slowest

Carbohydrates

All starches and sugarsMain source of energy for bodyEach gram = 4 caloriesMost foods contain carbohydratesSugar: sucrose=white & brown sugars;

lactose in milk & fructose in fruits & vegsStarches: complex carbohydrates in beans,

breads, cereals, pasta, potatoes

Protein

The body’s building material for muscle, skin, bone, & hair

Made up of chains of amino acidsEach gram = 4 caloriesUsed to make antibodies, disease fighting

chemicals and hormones like insulin which are messengers in body

Proteins include: meat, fish, poultry, dairy products, eggs, legumes, & nuts

Fat – 3 Categories of Fat

1. Saturates: “bad” fat

2. Monosaturated fat

3. Polyunsaturated fat

Each gram of fat provides 9 calories

Fat packs lots of energy

If not expended will become body fat

When are you eating?

Time between meals is significantSpace your food throughout the day to

keep your metabolic rate upDo not put your body in a starvation

mode by only eating once or twice in 24 hour period

Variables affecting Metabolism

Genes: only 25% of body weight is determined by genes

Predisposition and predetermined are not the same, predisposition gives you freedom of choice

Thyroid function problems: slow down results in weight gain, 11 million Americans have it.

Lean muscle tissue require more calories to stay strong it is created through strength & resistance training