By: Kenlyn Young, LDN, MS, RD, Dietitian, Duke Integrative Medicine.
Metabolism is so confusing and frustrating, right? Common questions asked, “Why can’t I lose weight? Why is my metabolism so slow?”
In simple terms, “Metabolism is the internal process by which your body expends energy and burns calories. It runs 24/7 to keep your body moving, even when resting or sleeping, by converting the food and nutrients you consume into the energy your body needs to breathe, circulate blood, grow and repair cells, and everything else it does to survive.” 1
There is so much more to the adage: eat less, move more. Many factors influence our metabolism —some you can’t control (your genes), and others you can (what and how you eat). The good news is that we can take action to boost metabolism (to lose more fat) with food and other good habits.
Do you need ideas on how to build a Metabolism-Supporting Plate?
In addition, here are a few controllable factors to improve metabolism:
Aim for seven hours a night; research shows that adequate sleep keeps our hunger and satiety hormones balanced. For example, ghrelin is the hormone that increases appetite and slows the amount of energy we burn. Not getting enough sleep leads to an increase in ghrelin production, leading to a slower metabolism.
Muscle burns at a higher metabolic rate than fat. More muscle, less fat.
Protein fuels our metabolism. Protein is needed to build muscle and maintain muscle mass.
Our thyroid hormone, in particular, regulates metabolism, so if it is underperforming, our metabolism slows down, leading to fewer calories burned and weight gain.
The truth About Metabolism – Harvard Health
Our licensed dietitians take a whole-person approach to your health while keeping the food you eat at the center of your care. Often, health concerns can be traced to a less-than-ideal diet or even a sensitivity to a certain type of food. Our personalized recommendations may include changes in food selection and/or preparation, strategies for developing menus, nutritional supplements, or techniques to help you become more aware of your eating habits.
By Carol Krucoff, C-IAYT, E-RYT Relieve Pain and Enhance Health with Seated Mountain Pose One of the most helpful yoga poses for modern life is never taught in most yoga classes. Seated Mountain Pose teaches the essential skill of sitting properly in a chair, and--as a yoga therapist--I’ve seen ...READ MORE
1. Connect your new habit to your best self Deep motivation for change comes from connecting your habits to what you most want for optimal health and how that supports you in being your best self. 2. Create a 3-6 month goal Three to six ...READ MORE
A person typically takes around 22,000 breaths per day. So, bringing your attention to this occurrence for a few minutes daily can provide many health benefits. Furthermore, pausing for a short breathing break is a great way to enjoy a quick refresher during a hectic day. Conscious breathing or ‘breath awareness’ ...READ MORE