In simple terms, our metabolism is the rate at which our bodies utilize calories. The higher our metabolic rate, the faster our bodies expend calories.
Our metabolism may be influenced by a number of variables including our age, gender and genes – factors which may seem completely out of our control. The good news is that there are certain things we can do to help maximize our body’s calorie burning potential and improve our global health.
The strategies I set out in this feature are science-based. To be sure, I know of no magic pill, pouch or bullet that will do for you what exercise and sound dietary choices can.
recipe for my gingered pear green smoothie here
some principles:
- Men generally have a higher metabolic rate than women – this is because they have a higher percentage of muscle mass and muscle burns more calories than fat, even at rest.
- Metabolism generally decreases with age – this is often attributed to loss of muscle mass, which is certainly a key consideration, but the situation is more complex than that. Hormonal changes that occur in women during the perimenopausal and postmenopausal phases of their lives, can also contribute to metabolic changes and increased fat storage (study).
- Our Daily Energy Expenditure – our daily energy expenditure is made up of three main components: (i) our resting metabolism or basal metabolic rate (BMR) – the energy required to perform our vital body functions while at rest (breathing and heart beating for example) – BMR can make up as much as 75% of our daily calorie expenditure; (ii) our physical activity – anywhere from 15-30% of our daily expenditure depending on our activity level; and (iii) thermogenesis – the energy needed to digest and absorb food – somewhere around 10% of daily expenditure depending on the type of food consumed.
- Start where you are, do what you can — it’s important when considering the strategies below to always work within your individual parameters, whatever they may be — age, stage of life, health considerations, fitness levels.
5 strategies:
1. Build Muscle
Muscle is our body’s most efficient calorie burner. The more muscle mass we have, the higher our metabolic rate and the more efficiently our body is going to use calories, even at rest.
The very unique (and wonderful) thing about building muscle mass is that it not only requires us to expend energy during the exercise of weight training (the ‘physical activity’ prong) it also, critically, raises our resting metabolic rate because muscle is more metabolically active than fat — so we end up burning more calories simply lying on the couch than we would if we had less muscle mass. That’s a pretty nice return on our investment.
Building muscle mass not only helps improve our body’s calorie burning potential, it also helps build the necessary foundation to keep us strong and robust as we age. Weight-bearing and/or resistance exercises are integral to maintaining strong and healthy bones. Women are especially vulnerable to loss of bone mass in the years following menopause as estrogen production drops significantly.
Strength training most commonly comprises of weight lifting and/or resistance exercise. Weight lifting — customarily through the use of weight machines or free weights such as dumbbells and barbells. Although a gym environment may offer the most efficient way to use this equipment, you certainly don’t have to go this route. You can invest in dumbbells of differing weights and use them in the privacy of your own home. If you are new to weights, start with lighter weights and gradually/safely build over time. Strength training that offers resistance by way of equipment — such as rubber bands and balls — or by using the body’s own weight to create resistance — notably: push-ups, planks and dips as well as squats and lunges used in tandem with bands/balls — can also be very helpful and offers a broader range of options. Exercise classes that incorporate these weight-bearing and/or resistance exercises such as Pilates, yoga and interdisciplinary aerobics/interval training, provide multiple benefits and are also well worth investigating.
2. Engage in Aerobic Exercise
Any aerobic activity from walking, dancing, cycling, rowing, swimming to running (and many more) will increase calorie expenditure. The longer and more intense the workout, the more calories expended. Aerobic exercise also has the advantage of benefiting our cardiovascular system, bone health, circulatory system and mood.
◊ The best type of aerobic exercise is the kind that you enjoy and that you’re more likely to do on a regular basis. This is what building a sustainable lifestyle is all about ~
Keep in mind too that exercise is cumulative. If you only have 10 minutes at lunch — use it and try and sneak in another 10 minutes after dinner. Any amount of exercise is worthwhile and beneficial so don’t feel like the circumstances have to be ideal before partaking. The trick is to start — do what you can, when you can. As a general rule, aim to include at least 30 minutes of aerobic activity into your daily routine. You can challenge yourself by adding time and intensity to your workouts over time and experiment with different types of exercise to see what works best for you.
3. Consider High Intensity Interval Training (or HIIT)
HIIT is a training technique that involves alternating intervals of high-intensity exercise followed by brief recovery periods. HIIT can be a very demanding/intense form of training and it is not for everyone. HIIT is lauded for its ability to not only burn calories during the course of the exercise itself but also notably, for its ability to burn calories following the completion of exercise (this is due to an increase in excess post-exercise oxygen consumption — or EPOC — wherein the body continues to recover from the intense exercise ~ sucking wind as my friend would say).
Although studies have shown that interval training does raise EPOC and calorie expenditure following exercise (study), it would appear that this increase is highest among untrained individuals (study). The higher your cardiorespiratory fitness level, the lower the magnitude of EPOC you will experience. Stated differently, the better shape you are in, the less you will benefit from the post-exercise calorie burn because you recover more quickly and your body’s metabolism returns to normal sooner. In well-trained individuals the post-exercise caloric expenditure, or after-burn, has been found to be as low as 1% (with a mean of 4.8%) (study). Still, an average 4.8% post-exercise expenditure is more than baseline and if you enjoy HIIT (and it’s a safe form of exercise for you), you can certainly take advantage of the metabolic benefits.
4. Eat a balanced diet that includes sufficient Protein
I’ve written about the importance of protein in other features (and will no doubt do so again). Unlike carbohydrates that are metabolized relatively quickly into sugar in the body, protein requires more work for our bodies to break down and metabolize. This not only leads to a higher expenditure of energy relative to other macronutrients that we consume, it also means that protein can help stabilize our blood-sugar levels, improve our sense of fullness and satisfaction and assist in helping our mood and concentration.
Keep in mind as well that protein is essential for building muscle mass (strategy number 1 above).
There is also new and compelling research to suggest that individuals who consume normal- and high- range protein in their diets store more excess calories as lean tissue, or muscle mass, than those on low-protein diets – and while the mechanism is not yet fully understood, this remains a promising area of study (research).
5. Make sure you’re getting enough Sleep
Sleep is intimately connected to hormonal processes in the body and critical for maintaining metabolic homeostasis. Sleep deprivation has been associated with multiple physiological changes, including increased cortisol and ghrelin levels, decreased leptin levels, impaired glucose metabolism, increased pro-inflammatory markers (review, review) and decreased energy expenditure.
A compelling study published in the American Journal of Clinical Nutrition showed that just one night of total sleep deprivation was enough to significantly reduce resting metabolic rate in adult men in comparison to those obtaining 8 hours of sleep. Since up to 75% of the calories we consume during the day are used by our bodies while at rest, this is a significant finding.
Most adults require 7 to 8 hours of restorative sleep per night. More information on sleep and strategies for obtaining a better one, here.
The information in this post is provided for educational purposes only and is not intended as a substitute for the advice of your physician. Always consult your physician or other health care professional directly before beginning or changing a course of health treatment.
Awesome post! Thanks for posting such informative stuff. Really I’m so excited to read such depth article on fitness health. I appreciate your blog which is quite good for routine lives.
Such a great great post – so true and so very well written!
I am past forty (turning 42 in August) and I’m in better shape than ever thanks to heavy lifting in the gym and a balanced diet! I have always tried to be in good (or “ok”) shape. And I’ve always been doing workouts in some form. But somehow last year I realized I wasn’t at all where I wanted to be. So I started going to the gym frequently again – lifting heavy combined with body weight exercise – and decided to go back to my strict “5:2 diet”.
My version of 5:2 is eating healthily with lots of protein, greens etc. (mostly vegetarian) five days a week and allowing myself to have candy, cake or whatever I feel like 2 days a week. Now I feel better than ever – strong and healthy – and as a bonus I think my body actually looks better than when I was 25 :-D
It is never too late!
Thanks so much for stopping by with your story Sonja; lovely to see you. I’m all about balance too when it comes to diet (we call it 80/20 in nutrition) — same idea and my week breaks up in a similar fashion — when I’m at home I generally behave :) and when I’m out (which is mostly the weekend) I pick and choose whatever I wish. I cannot live a life of abstinence and don’t in any way desire it. Balance on the other hand feels achievable and agreeable to me. And yes, I think George Bernard Shaw was on to something when he suggested that “youth is wasted on the young” :p feel like my life (in all of its various compartments) is coming together stronger than ever as I round out my forties :). Cheers.
Thank you for this straight-forward information, and these informative strategies! You lay things out so clearly- love it!!
I try to practice yoga at a studio 2-3 times per week, and I have started classes twice a week at gym that combine aerobics and strength training…I try to go for walks with friends once or twice a week, too, or else a run. The weather is so nice in Vancouver right now, I feel so lucky…nothing like gorgeous sunny days and the thought of wearing a bikini to add some extra motivation ;-)
Sleep on the other hand…what is that?? haha!
ah, that’s so great, you would rock a bikini in any form KoKo — you have a dynamite attitude to go along with your glowing health :) love & light to you, xx
Another fantastic article and perfect timing too with the warmer weather coming around. I just love going for walks in High Park but then again cardio was never a problem for me, it’s the weight training bit that is the nagging bit. My metabolism has slowed down considerably since I passed my last decade and it’s been brutal trying to get it in check. Thanks again for another well written and informative article, nicely done.
such a great area High Park is… I suspect it’s changed a lot since the days we used to frequent it though but hopefully they’ve managed to preserve the green and natural element (every time I travel to Toronto I am slightly aghast by the infill (‘urban development’) :p
I find myself coming back to your nutrition articles over and over again to read them. So much great information. Would you be willing to share your workout routine with us? What does a typical week look like for you exercise wise.
Hi Tess, thank you for stopping by – I’m so pleased to hear that you’re enjoying the nutrition features. Regarding exercise, I’m happy to share my typical weekly routine but I want to emphasize that truly the most important thing is to find what works for you – because that’s the only way to build a sustainable practice. I engage in quieter practices at home (meditation/stretching/gardening) – but for more active cardio fitness I prefer a group environment in a dedicated location outside my home. I attend cardio classes 3 x week that include strength training/core components. I run on Saturday mornings with my husband and walk or jog our dog 5 afternoons a week (sometimes more). Despite being a homebody, I do find aerobic exercise very beneficial for my mood (on top of all the other benefits) so unless there’s a direct conflict keeping me from it, I commit to it no matter how easily I might otherwise talk myself out of it on certain days ;-). So that’s what a typical week looks like for me. On top of that, I try to work in as much functional fitness as possible — for example, 4x/5 I will walk to the grocery store and carry my bags home (since I’m at the store every day, that can add up to some nice exercise and weight training :p). Cheers Tess – thanks again for your support.
Such a great feature Kelly and I love how you link your recommendations back into global health. Building muscle and doing resistance exercise for bone health really resonates with me – I think of so many women of my mother’s generation who suffered from osteoporosis and underwent hip replacement surgeries.. and now our generation is heading in that same direction. This is the kind information we need to help educate and prevent – thank you for your thoughtful approach. Always enjoy reading you and appreciate your efforts.
thank you kindly Elizabeth – hormonal changes can have a dramatic impact on our health and making the necessary adjustments to adapt to those changes can make all the difference. I’m glad you found this feature useful.
“Men generally have a higher metabolic rate than women” … that is definitely the case in this house. Bobby eats three times as much as I do at every meal and still doesn’t gain weight. It’s been that way our entire marriage and drives me nuts! :) In order to keep the weight off I had to do all of the above – aerobic, weight training, HIIT. He did none of it. UGH! One of the things you brought up that I need to get much better at is to get a “regular” dose of protein without eating any more meat than I already do. Still working on those 7 to 8 hours of sleep each night. :) Great post Kelly!
It appears our husbands are long lost twins MJ :p — my husband’s weight has remained virtually unchanged for about 30 years (how is that even possible?) I have had to make adjustments :) .
These are such great tips, Kelly. I especially need to work on building muscle – I’m usually focused on cardio workouts, but I should definitely branch out. I do pretty well with sleep, so on those rare days when I don’t get enough I definitely feel a difference! Thanks for sharing this information!
Hi Julia, most contemporary fitness classes embrace an interdisciplinary approach where weights (core/stability) are incorporated into the workout — it’s a convenient way to weight train while you’re at the gym doing your cardio! The whole package for the price of one :).
i love learning from you. i really need to do a better job with building muscle and getting enough sleep. often i tend to think that as long as i’m moving my body in a cardiovascular way, that does the job. but i know how important it is, especially as a woman, for us to keep and build muscle. hope all is well with you, xo
right you are — even if you can find a way to work in some resistance exercises with bands/elastics that can be a nice way to get started. I was also mentioning to Julia (below) that nowadays most cardio fitness classes offer a comprehensive interdisciplinary approach where weight training (& core/stability) is incorporated into the class – very convenient :). Cheers Amanda, thanks for stopping by.
Thank you for this excellent article. You have a clear and fluid writing style and I appreciate how you nuance in areas like the HIIT and the hormone connection re: increased fat storage as we age – these are factors that are not frequently talked about but are very important to our understanding. Thank you also for providing links to the studies. Drop mentions of ‘studies’ are common in health write-ups with no actual reference which makes it impossible to investigate further or assess validity. Really enjoyed this feature.
Ah, thank you so much Pernita — although I’m just getting a chance to leave reply comments now, your note was read shortly after you left it and truly made my day. It’s very rewarding to know that these posts are connecting with readers and I’m so pleased that the extra measure of attaching the studies is proving useful to you. (By the way, I am the same way — whenever I come across a reference to a study in written correspondence, I naturally look for the actually study and am always appreciative when it’s included). Cheers and have a lovely day.
Principle nr 1: not fair at all; principle nr 2: even less fair! Unfortunately both are probably only too obvious to most women who are well past their twenties… I really enjoy reading your educational posts. You work so hard to provide us well-researched information and it opens our eyes to certain not really obvious facts of life… I do get enough sleep and my diet is not so bad, but I am so lazy when it comes to exercises… (though I love running all day, and even for several days in a row … shopping. This is probably why I always feel my trousers loose after holidays in cities ;-) ). Seriously, I should think seriously about building my muscles! Thank you so much for this fascinating post, Kelly.
haha, this made me laugh – thank you Sissi (I especially like the idea of loose trousers on shopping days – great visual too :p)
Brilliant article Kelly and so sensible, nice to read common sense for a change.
Have a beautiful day.
:-) Mandy xo
Ah, thank you so much Mandy! I try and keep things fairly grounded and real ;-). Appreciate you taking the time to stop in to share your feedback. Have a great start to the week!
Love that sprig of basil on the smoothie. One can never hear this information enough. Thanks for the reminders.
have a great week Debra!
Fantastic feature Kelly. So well written and I appreciate how you always keep things grounded for us. Like Sally, I get completely turned off by the sensationalism. I couldn’t agree with you more about finding what works best for each of us – that’s really the way to keep the routine going and actually enjoy it (what a concept! :). I find I have the most success making exercise dates; the accountability and the social element make it fun too. This is the first time I’ve seen daily calorie expenditure broken down into categories – thank you for making the information so accessible and helpful. I’m going to share this article with my coworkers. Thanks Kelly.
Clare, thank you for the sunshine :) so happy to hear that the feature was well received. I enjoy group fitness as well for similar reasons – it’s a great way to stay motivated and I find as far as higher intensity cardio goes, I work harder in a group than I would trying to do it alone at home. There are many things I can accomplish quietly in my home, but HIIT/kickboxing is not really one of them :). Cheers Clare, thank you for your support.
Another great article Kelly! This is very informative. I’m over halfway through my 30-day challenge right now. I self-imposed it since I needed a kick in the pants to maintain good habits. I’ve been doing at least 30 minutes of exercise daily through this time. It’s been amazing. I feel so much better. It’s a mix of cardio, strength and resistance through running, yoga and HIIT. Like Sally though, have to work on that sleep thing! Also need to incorporate more protein in my diet. I’m doing better than I was, but definitely need to keep improving there. :) You’re always such an inspiration!
I’m glad you found something that’s working for you Kristy and thank you for dropping in to share. The springtime can be very invigorating that way — more sunlight, higher energy levels and a great time to get back into an active routine. Now, if only we could press a ‘rest and restore’ button every evening when we hit the sack! ;-)
Metabolism…o man..that used to be a nightmare for me. I didn’t eat enough and proper before..and the only exercise I did was some simple yoga. Now it’s getting better since I have added some strength training and like Sally, I have been doing some p90x yoga. And you are so right, HIIT is not for everyone.
Thanks for sharing all the tips, Kelly.
so glad to hear that things are moving in the right direction Angie. You’re so right, if we don’t consume sufficient calories it can sometimes have the effect of moving our bodies into preservation mode where the body stores energy rather than shedding it. As nature intended to keep us safe and well. Thanks so much for stopping by with your story.
Music to my ears… So nice to see a sensible, clear, concise and well-written article on this super important topic. I pretty much scream at the screen every time I see ads for pills and magic ingredients that promise to “boost your metabolism”
I cannot make enough praise for the P90X system, as it has it all – from weight training to cardio, to a super challenging yoga routine. Six years following it, keeps me going with a deliciously sore body, but the ‘good pain”, you know.. ;-)
the only advice I have trouble with is the sleeping… but you know that already, having me whine about it here in the past ;-)
thank you for the encouraging words Sally! I think the important thing is to find what works for you (taking all factors into account) as you have done with P90X – perfect. Sleep is tricky so many variables but do let me know if you give some of those integrative modalities a try (cognitive therapy, acupuncture, etc.). Cheers.