Get Fit with Ayla

by Ayla Riggle

Ayla Riggle is an Everett resident and owner of Thrive Fitness, providing customized fitness programs for all fitness levels.  Certified by the American Council on Exercise as a Personal Fitness trainer, she provides personal training in home, at Anytime Fitness in Lake Stevens and outdoor fitness boot camps. For more information on Ayla and her services, visit www.thrivefitness.info.

Have you been frustrated with your metabolism? Do you notice that it doesn't seem to matter how many calories you cut back, the scale (and your metabolism) seem to be stuck in a rut?

There are several factors that make up metabolism. Before I get to them, it's important that I explain what metabolism really is. To put it simply, metabolism is a combination of physical and chemical processes that take place in the body. In a nutshell, it's how our body uses energy. In order to lose weight, the metabolism must be regulated and functioning efficiently.

Each person has a unique amount of calories their body burns at rest, just to stay alive, known as the basal metabolic rate (BMR). As you consume energy in the form of foods, your body breaks them down into carbohydrates, fats and proteins to be used as fuel. Any extra fuel your body doesn't use is stored as fat.

Your metabolism is affected by the activities and foods with which you fuel yourself. A competitive athlete who eats healthy, consistent meals will have an efficient metabolism. A stressed-out office worker whose only form of exercise is typing spreadsheets will have a slower metabolism. Someone who has 'yo-yo' dieted will have a metabolism that's out of whack.

Hyping your metabolism is the biggest instrument you have in reaching your fitness goals. If you can't understand why cutting back calories hasn't gotten you very far, it's because your metabolism slows down in response to famine mode, becoming resistant to use fuel for energy (burn calories) and saving what fuel (calories) it is given. Studies have shown the metabolism slows down by 15-35 percent in just two days of reduced calorie intake.

Forget the notion that you must be hungry 88 percent of your day to lose weight; you're in for a surprise.

Improve your metabolism for successful weight loss by eating consistently throughout the day. This will prevent your body from going into famine mode because it will get into a rhythm of receiving fuel and, therefore, will use the calories it receives rather than hording them for later. Eat controlled portions and calories, so your body will not have to store any unneeded fuel as fat. Finally, and most importantly, exercise consistently. Lean muscle burns about 25 times more calories than fat. Adding muscle through weight training is a guaranteed way to stoke your metabolism and turn your body into a fat-burning inferno.

Wherever you are in your fitness journey, recognize that an efficient metabolism is key to successful weight control. If you've yo-yo dieted, your body is going to take some time to synchronize with your new, healthier choices. Trust that if you are consistent with your exercise and healthy eating habits, you will reap what you sow.

If you're a cardio king or queen, start adding some resistance training to your routine to add lean muscle, which will boost your metabolism. If you're stuck in a dieting rut, try eating three healthy sized meals and two to three small snacks in between to promote your metabolism efficiency.

Every journey begins with a single step. Start walking towards a healthier, fitter you!