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Making Sense of Your Metabolism

Why is it that some women seem to be able to avoid exercise, live on takeaways and fizzy drink, and still maintain a slim physique? This seems so unfair, particularly to those of us who work hard to eat well and stay active! It’s all about metabolism.

You may think women who eat whatever they want have a ‘fast metabolism’, while you are one of those unfortunate people with a ‘slow metabolism’.

Genetics, hormones, medications, thyroid problems and other conditions can all influence metabolism. The good news is that your metabolism is not fixed, and there are things you can do to crank it up.

Move your body. Increasing your level of activity will boost your metabolism. As well as doing some higher intensity activities like interval training or stair climbing, try to incorporate more movement into your day – for example by using the stairs rather than lifts or escalators, and getting off the bus a stop or two early.

Take care of your muscles. Most women know that muscle weighs more than fat, but many don’t realise that muscle can actually help to burn fat. Muscle cells use about three times more calories than fat cells, even at rest. One of the best ways to boost your metabolism is to increase your lean muscle mass through strength-training or other weight-bearing exercise.

Eat with metabolism in mind. What, when, and how often you eat are all important considerations. Think of your metabolism as a fire that needs a steady supply of quality fuel. Eating a nutritious breakfast is like putting a dry piece of wood on a fire that has been slow-burning overnight. Having small, nutritious meals evenly spaced throughout the day is like adding a few more pieces of wood at regular intervals.

Choose appropriate fuel. Every Scout or Guide knows there’s a knack to lighting a fire and keeping it burning. One of the tricks is to use the right amount of appropriate fuel. Eating sugary food is like throwing oil onto a fire – it will cause a flare up but won’t provide sustained energy. By contrast, small meals that contain protein – like eggs, chicken, tuna, or tofu – and complex carbohydrates – like brown rice, sweet potato or Ryvita – will keep you feeling satisfied for longer, and will help you to build precious muscle.

Some women unintentionally slow their metabolism in their effort to lose weight. Going long periods of time (more than two or three hours) without eating, or severely restrict calories, will tell your body it needs to be conservative and maintain its energy stores. It will deposit new fat stores and will be reluctant to give up its existing ones.

There’s no need to be the victim of a slow metabolism. Chat to a friendly food coach at Fernwood for help designing an eating plan and exercise program that will light your metabolic fire. By Dr Clarissa Hughes.

Dr Clarissa Hughes is a social scientist who works at the University of Tasmania in Hobart. She enjoys cooking (and eating!), staying fit and strong, writing and spending time with her partner and blended family. She is the creator of Getting Lean and Curvy – a Facebook community for women interested in weight management – and is currently writing a book on women’s health and wellbeing. She is passionate about helping others and promoting positive approaches to health education.

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