Speed up your metabolism

A high metabolism is key to losing weight and keeping it off.

Ever wondered why the person next to you can eat chocolate all day and not put on weight, but you just have to look at a piece of mud cake and you'll put on a kilo? It's all down to metabolism. We've all heard the word a million times, but what does it mean? And how can we make sure ours is working for us, not against us?
Put simply, our metabolism runs our body the way an engine runs a car. The metabolism is the chemical and physiological processes the body uses to break down nutrients. It regulates the amount of kilojoules our bodies burn and kick-starts our energy levels. The higher your metabolism, the more cake you can eat.
We all burn energy at different rates. This explains why two people may eat the same food for one week, but one person gains weight and the other doesn't. "Someone with a slower metabolism will find it harder to lose weight and find foods like chocolate, bread, butter and junk food add to the waistline," says nutritionist Lola Berry. "Others seem to have a freakishly fast metabolism and seem to be able to get away with eating anything."
When we hear people talking about metabolism, the term basal metabolic rate (BMR) is never far behind. BMR refers to the amount of energy the body needs to maintain itself. This accounts for 50 to 80 per cent of our total energy use. An average male may have a BMR of about 7100 kilojoules per day, meaning they can consume that amount of kilojoules before their weight will be affected, while an average female may have a BMR of about 5900 kilojoules per day.
Energy expenditure is continuous, but the rate varies throughout the day. The lowest rate is usually in the early morning, which is why starting the day with just 10 minutes of exercise can jump-start your metabolism. If you're wanting to shed a few kilos, you want to keep a raised BMR and the key to this is increasing your lean muscle mass.

Find your BMR

Knowing your BMR is important if you want to keep your weight in check. You need to know how many kilojoules you can eat a day to maintain your weight. Work out your BMR with our BMR calculator here.
Or use using the following equation example:

• Women 65 + (9.6 x weight in kilograms) + (1.8 x height in centimetres) (4.7 x age in years) then multiply result by 4.2
• Men 66 + (13.7 x weight in kilograms) + (5 x height in centimetres) - (6.8 x age in years) then multiply result by 4.2
• Your BMR can be affected by a variety of factors, including hormonal problems and muscle mass.
• When our hormones are out of whack, our metabolism can change dramatically. An underactive thyroid can cause your metabolism to be sluggish and could potentially lead to weight gain. If you suspect your thyroid may be underactive, seek professional treatment.
• "Increased muscle mass results in an increased metabolic rate," Berry says. "By increasing our lean muscle mass we're forcing our body to use more energy. We use more energy to move muscles than fat."
• The types of food you eat can also alter your metabolism. Overeating when you are stressed slows your metabolism. Proteins raise your BMR by 30 per cent, while carbohydrates raise it by just six per cent, and fats a mere four per cent.
• If you haven't been blessed with a metabolism that runs at the speed of light, there is something you can do. Get moving. "By doing weight training you're increasing your metabolic rate. The key to a raised BMR is a good amount of muscle mass. When we loss muscle mass, our BMR drops," Berry says. "Weight training speeds up your metabolism for a longer period of time than going for a run does. To sustain muscle mass, have a balance of cardio and weight training."