FORT LEE, Va. (Jan. 12, 2017) -- Are you looking to jump start your health in 2017? Your health is important to you, your family and the Fort Lee community. Understanding the importance of good nutrition will ensure success in leading a healthy lifestyle.
"Proper nutrition is vital to maintaining good health and mission readiness," said Kathleen Viau, registered dietitian and nutritionist, Kenner Army Health Clinic.
Taking to heart tips on healthy food choices -- and sharing with family members -- will help boost the resilience of your loved ones. This is a great place to begin living a healthy lifestyle in 2017.
Metabolism is defined as the process of converting the calories we consume from all food and drinks into energy that powers all our bodily processes. Your metabolism is what determines the number of calories you can eat all day and not gain weight. Many of us blame our metabolism on not being able to lose weight, but gaining weight -- or not losing weight -- does not come from a slow or sluggish metabolism. Weight gain results from consuming too many calories than our body needs or uses.
Your metabolism is affected by three major things:
Basal Metabolic Rate: gives you the number of calories your body needs at rest. That number is determined by gender, age, size, muscle mass, genetics and some health-related factors. Your BMR makes up about 60-70 percent of total calories you burn every day.
Activity level: gives the number of calories used up during exercise. Your activity level makes up about 20-30 percent of the total calories you burn every day.
Food thermogenesis: is the number of calories you need to metabolize your food. It makes up about 10 percent of the total calories you burn every day.
A change in any of these three factors would change the amount of calories you need to maintain your weight. For example:
If activity level decreases because of an injury or lifestyle change (new job, new baby, etc.) then calorie needs are less. Not making that adjustment of consuming fewer calories will result in weight gain.
Consuming a diet high in whole foods (fruits, vegetables, plant foods) increases the amount of work the body has to do to digest and absorb that food (food thermogenesis.)
Adding muscle mass increases your BMR. So, the lower the ratio of fat to muscle your have, the more calories your body needs. It takes more energy to maintain muscle compared to fat.
After age 25 your metabolic rate goes down by 2 percent or more per decade. So, in order to maintain your same weight, then calories need to be decreased as aging progresses. "A common misconception about our metabolisms is that it cannot be changed, is simply not true." said Viau.
"A slower metabolism naturally comes with aging, but we are able to minimize its accompanying results of weight gain, less energy and muscle mass loss." These changes are not limited to older adults since changes in metabolism begin as early as age 25 -- the age where we stop growing bone.
"The following tips are a great place to start making changes to keep your metabolism revved up and high functioning, she said."
Ways to Fight that Slowing Metabolism
Strength train. Adding muscle mass increases BMR, allowing you to burn more calories even when you are not exercising. Even if you do not care about your metabolism, maintaining and building muscle mass allows everyone to enjoy a better quality of life. Muscles are involved in every movement -- from unloading groceries to playing with your children or grandchildren.
Intensify your workouts. Working out harder, not longer, burns more calories, even after exercising. For many, finding more time to exercise is harder than simply increasing the intensity of exercise that you are already doing.
Eat protein at every meal from high quality sources. Those sources include lean meats, egg whites, beans, dairy products -- NOT protein-infused granola bars or cereals. High quality proteins provide the amino acids your muscles need for growth and repair -- especially post-exercise.
Water, water, water. All chemical reactions in your body require water -- including the ones that burn calories. Aim for about half your body weight in ounces/day. If you weigh 150 pounds, drink 75 ounces of liquids (about 9 cups) a day.
Avoid starving yourself or skipping meals (especially breakfast) to lose weight. The body needs its natural form of energy (calories) to burn fat. Without enough calories, the body will make sure it gets what it needs to function. It will take from muscle -- not fat -- that which it is not getting from food. Less lean muscle mass is not your weight loss goal. Less body fat is. So eat to lose, and spread those calories out throughout your day.
"If you are looking for help this New Year with reaching your fitness or weight loss goals," said Viau, "Kenner is a great place to start."
Appointments with Viau can be made by calling (804) 734-9993, visiting Family Medicine front desk, contacting your provider's nurse or booking via www.tricareonline.com.
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