Metabolism Going for the 3 Increases: Increase in Health, Increase in Happiness

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MetabolismGoing for the 3 Increases Increase in
Health, Increase in Happiness Increase in Energy

• Strategies for Success in Weight Management
• By James J. Messina, Ph.D.

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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!

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What is your metabolism

• 3 components of metabolism
• Basal metabolic rate
• Activity
• Digestion

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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

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Activity Level and Metabolism

• Activity can account for 20-30 of metabolism
• Sedentary Multiplier 1.15 x BMR
• Light activity (Normal Every day activities)
  Multiplier 1.3 x BMR
• Moderately Active(exercise 3-4 xs week)
  Multiplier 1.4 x BMR
• Very Active (exercise more than 4 xs week)
  Multiplier 1.5 x BMR
• Extremely Active (exercise 6-7 xs week)
  Multiplier 1.6 x BMR

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Activity Level and Metabolism

• If you change Light activity (Normal Every day
  activities) to Moderately Active(exercise 3-4 xs
  week) daily caloric burning goes up 7.7
• If you change Light activity (Normal Every day
  activities) to Very Active (exercise more than 4
  xs week) daily caloric burning goes up 23
• If you change Light activity (Normal Every day
  activities) to Extremely Active (exercise 6-7 xs
  week) daily caloric burning goes up 38.5

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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

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Digestions 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 bodys natural defense mechanism of
  the increased digestion rate

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Basal Metabolic Rate Example

• Use the Harris-Benedict Calculator at
• www. businessplanforthebody.com
• At 56 and 510 and 210 lbs my BMR for
• Resting 1879
• Sedentary (multiplier 1.15)2162
• Lightly Active (x 1.3) (normal daily activities)
  2444
• Moderately Active (x 1.4)(exercise 2-3 xs a
  week) 2632
• Very Active (x 1.5) (exercise 3-4 xs a week)
  3008
• Extremely Active (x 1.6) (6-7 xs a week) 3384

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What are you eating

• Carbohydrates fruits and vegetables are good
  carbohydrates, dont 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

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Carbohydrates

• All starches and sugars
• Main source of energy for body
• Each gram 4 calories
• Most foods contain carbohydrates
• Sugar sucrosewhite brown sugars lactose in
  milk fructose in fruits vegs
• Starches complex carbohydrates in beans, breads,
  cereals, pasta, potatoes

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Protein

• The bodys building material for muscle, skin,
  bone, hair
• Made up of chains of amino acids
• Each gram 4 calories
• Used 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

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Fat 3 Categories of Fat

• Saturates bad fat
• Monosaturated fat
• Polyunsaturated fat
• Each gram of fat provides 9 calories
• Fat packs lots of energy
• If not expended will become body fat

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When are you eating?

• Time between meals is significant
• Space your food throughout the day to keep your
  metabolic rate up
• Do not put your body in a starvation mode by only
  eating once or twice in 24 hour period

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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