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Metabolism Matters
1. In the search for a healthy weight
Metabolism Matters
2. Agenda
โข What is metabolism?
โข Three ways your body burns fuel
โข Why metabolism slows
โข Ways to recharge your metabolism
3. What is Metabolism?
โข Chemical reaction in our cells
โข Converts what we eat and drink into energy
โข Energy is burned or stored
4. Three Ways We
Burn Fuel
Resting Energy Expenditure (REE).
โข The rate of calories you burn
in a resting state
65-75% of the calories your body uses
5. Three Ways
We Burn Fuel
Physical Activity
โข Includes exercise and any daily movement
25-30% of the calories your body uses
6. Three Ways
We Burn Fuel
Thermal Affects of Food
โข The process of digestion
5-10% of the calories your body uses
7. Why Metabolism Slows
โข Resting Energy Expenditure (REE) decreases 5-10% every decade after age 30.
A women who is 5โ6โ and weights 125 pounds.
REE
Age
8. Recharge your Metabolism
Increase your Resting Energy Expenditure (REE)
โข Strength Training โ 5 to 10 pounds of lean muscle
mass can increase your REE by 100 calories a day.
โข Eat the Rights Foods โ healthy proteins,
vegetables, fruits, fiber
โข Eat Often โ preferably every 2-3 hours
Increase your Physical Activity
โข Exercise โ 20-60 minutes of cardio at least 3-5 times a week
โข Move More โ Never sit for more than one hour at a time
9. Reach Your Goal Weight
Medi-Weightloss Clinicsยฎ Can Help!
โข Premier Physician-Supervised Program
โข Lose up to 5 to 10 pounds the first week and up to
20 pounds the first month!*
โข InterActive Exercise to increase lean muscle
mass and burn body fat faster
โข Wellness Program with ReeVueโข
to determine REE
*On average, Medi-Weightloss Clinicsยฎ patients lose 7 pounds the first week and 2 to 3 pounds each week thereafter for
the first month. Rapid weight loss may be associated with certain medical conditions and should only be considered by
those who are medically appropriate.
10. Additional Resources
โข Resource Center
Exercises, Recipes, Articles, Etools
โข Social Media
Facebook, Twitter, YouTube
โข Visit a Clinic
www.mediweightlossclinics.com/locations
โข Contact Us
www.mediweightlossclinics.com/contact/
Editor's Notes
484 calories less per day โ that can add up to almost a pound a week in weight gain.
Frequent eating doesnโt mean snacking, Berardi cautions. Rather than munching mindlessly, make each mini-meal complete -- with a serving of vegetables and a healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism, says Kristineย Clark, PhD, RD, FACSM, assistant professor and director of sports nutrition at Pennsylvania State University. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway, using up energy -- and boosting metabolism in the process. Plus, vegetables are low in calories, yet high in nutrients -- a huge boon for your weight loss efforts.Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more youโll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you arenโt going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day.EPA and DHA, the omega-3 fatty acids found only in fish oil, may have the power to dramatically boost your metabolism -- by about 400 calories per day, researchers from the University of Western Ontario report. Fish oil increases levels of fat-burning enzymes and decreases levels of fat-storage enzymes in your body. For the best metabolism boosting benefit, choose capsules containing at least 300 milligrams of EPA and DHA total.
Frequent eating doesnโt mean snacking, Berardi cautions. Rather than munching mindlessly, make each mini-meal complete -- with a serving of vegetables and a healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism, says Kristineย Clark, PhD, RD, FACSM, assistant professor and director of sports nutrition at Pennsylvania State University. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway, using up energy -- and boosting metabolism in the process. Plus, vegetables are low in calories, yet high in nutrients -- a huge boon for your weight loss efforts.Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more youโll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you arenโt going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day.EPA and DHA, the omega-3 fatty acids found only in fish oil, may have the power to dramatically boost your metabolism -- by about 400 calories per day, researchers from the University of Western Ontario report. Fish oil increases levels of fat-burning enzymes and decreases levels of fat-storage enzymes in your body. For the best metabolism boosting benefit, choose capsules containing at least 300 milligrams of EPA and DHA total.
Frequent eating doesnโt mean snacking, Berardi cautions. Rather than munching mindlessly, make each mini-meal complete -- with a serving of vegetables and a healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism, says Kristineย Clark, PhD, RD, FACSM, assistant professor and director of sports nutrition at Pennsylvania State University. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway, using up energy -- and boosting metabolism in the process. Plus, vegetables are low in calories, yet high in nutrients -- a huge boon for your weight loss efforts.Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more youโll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you arenโt going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day.EPA and DHA, the omega-3 fatty acids found only in fish oil, may have the power to dramatically boost your metabolism -- by about 400 calories per day, researchers from the University of Western Ontario report. Fish oil increases levels of fat-burning enzymes and decreases levels of fat-storage enzymes in your body. For the best metabolism boosting benefit, choose capsules containing at least 300 milligrams of EPA and DHA total.
