What if in 2017 you made a new kind of resolution besides the old standards such as lose weight, save money, use screens less, etc, etc? What if you made a resolution to be kinder to your body that God has given you and let the details work themselves out in a unique way for you...because all of us are unique individuals with unique metabolisms, genetic make-ups, fitness levels, abilities, free-time, and the list goes on? What if being kinder to your body means boosting your metabolism or finding a new fitness regime? What if being kinder means a total sugar detox? What if being kinder means taking back your health from the throes of aging, weight gain, and sedentary behaviors? What if being kinder means learning how to cook whole-food meals for you and your family? What if being kinder to your body means eliminating such a fast-paced rush through life that you have no time to devote to your body that you've been gifted with? What if being kinder means working with the unique metabolism you've been given?
This is a long blog post. However, it is well worth your time for 2 main points to launch you into a great 2017:
1) Be kind to your body
2) Boost your metabolism (article shared below by Dr. Atli Arnatson). See the recent Luminaries Retreat blog post for more on metabolism here.
The following is an article from www.authoritynutrition.com posted 12/29/16 which outlines some great pointers for boosting the unique metabolism you've been given.
Your metabolism is the chemical engine that keeps you alive.
The speed at which it runs varies by individual. Those with a slow metabolism tend to have more leftover fuel (calories), which gets stored as fat.
On the other hand, those with a fast metabolism burn more calories and are less likely to accumulate a lot of fat.
This is a review of why some people have a fast metabolism and how you can speed up your metabolism to burn more calories.
What Is Metabolism?
Metabolism is a term that collectively refers to all the chemical processes in your body. The faster your metabolism, the more calories your body needs.
This is the reason some people can eat a lot without gaining weight, while others seem to need less to accumulate fat.
The “speed of metabolism” is commonly known as metabolic rate. It’s the number of calories you burn in a given amount of time, also known as calorie expenditure.
Metabolic rate can be divided into several categories:
Basal metabolic rate (BMR): Your metabolic rate when you are asleep or at deep rest. It is the minimum metabolic rate needed to keep your body warm, lungs breathing, heart pumping and brain ticking.
Resting metabolic rate (RMR): The minimum metabolic rate required to keep you alive and functioning while at rest. On average, it accounts for up to 50–75% of total calorie expenditure (1).
Thermic effect of food (TEF): The number of calories burned when your body is digesting and processing food. The rise in metabolic rate after meals usually represents about 10% of total energy expenditure (2).
Thermic effect of exercise (TEE): The number of calories burned during exercise.
Non-exercise activity thermogenesis (NEAT): The number of calories burned during activities other than exercise. This includes fidgeting, changing posture, standing and walking around (3).
Summary: Metabolic rate is also known as calorie expenditure. It is the number of calories used by the body in a given amount of time.
What Factors Affect Metabolic Rate?
Numerous factors affect your metabolic rate. To name a few, these include:
Age: The older you get, the slower your metabolic rate becomes. This is one of the reasons people tend to gain weight as they age (4).
Muscle mass: The greater your muscle mass, the more calories you burn (5).
Body size: The bigger you are, the more calories you burn (6).
Environmental temperature: When your body is exposed to cold, it needs to burn more calories to prevent your body temperature from falling (7).
Physical activity: All body movements require calories. The more active you are, the more calories you’ll burn. Your metabolism will speed up accordingly (8).
Hormone disorders: Cushing’s syndrome and hypothyroidism slow down metabolic rate and increase the risk of weight gain (9).
Summary: Multiple factors affect metabolic rate, or the number of calories burned. These include age, muscle mass, body size and physical activity.