The truth about metabolism: will a slow metabolism make you fat? Can spicy foods spike it? Could a pill speed it up? Shape answers your most burning questions - health

Shape, Sept, 2003 by Stacy Whitman

To lose a pound of body fat a week, you need to create a deficit of 500 calories per day. The best way to do so, and avoid a major metabolic drop, is through a combination of exercise and diet (rather than through cutting calories alone). For example, you could eliminate 2.50 calories from your diet, while adding enough activity to burn an extra 250.

Q Can't spicy foods, such as chili peppers and curry, boost metabolism?

A Yes--but unfortunately not enough to have an effect on weight loss. "Anything that increases your body temperature will temporarily raise your metabolic rate to a certain degree," Peeke says. But with spicy food, the increase is so small and short-lived that it doesn't have an impact that will show on the scale.

Q What will happen to my metabolism if I lose weight?

A As you lose weight, your RMR will slow down because you have less body mass to support. As a result, your body requires fewer calories to sustain its vital functions. Consequently, you won't need to eat as much to feel satisfied and to fuel your exercise. If you don't further modify your eating and exercise habits, you'll eventually hit a weight-loss plateau. To get past the plateau and continue shedding pounds, if that's your goal, consume fewer calories (without dropping too low) or increase the intensity or duration of your workouts.

Q What about supplements and other products that promise to elevate metabolism and melt fat?

A Don't believe them! No pill, patch or potion can magically raise your metabolism enough to help you lose weight, Peeke says. If you want a quick metabolic boost, you're better off hitting the gym or going for a brisk walk.

Q Can certain medications slow my metabolism?

A Some drugs, like those used to treat depression and bipolar disorder, have been shown to lower metabolism. If you're taking a medication that causes weight gain, ask your doctor if there is an alternative drug you can try.

HOW TO COMPUTE YOUR DALLY CALORIE NEEDS

step 1 determine your RMR

RMR = 655   (9.6 X your weight
            in kilograms)
            (1.8 X your height
            in centimeters)
          - (4.7 X your age in years)

note Your weight in kilograms = your
weight in pounds divided by 2.2.
Your height in centimeters = your
height in inches multiplied by 2.54.

step 2 factor in your daily activity

Multiply your RMR by the appropriate
activity factor:

If you are sedentary
(little or no activity):    RMR X 1.2
If you are slightly active
(light exercise/sports
1-3 days a week):           RMR X 1.375
If you are moderately active
(moderate exercise/sports 3-5
days a week):               RMR X 1.55
If you are very active
(strenuous exercise/sports
6-7 days a week):           RMR X 1.725
If you are extra-active
(very strenuous daily exercise,
sports or physical job or
training twice a day):      RMR X 1.9

Result Your final figure represents the minimum number of daily calories needed to maintain your current weight.

REALTED ARTICLE: How fast is your. metabolism?

Metabolism is determined by a complex set of factors. That's why two women of the same age, height and weight can have very different resting metabolic rates (RMRs)--and why some can eat whatever they want without putting on an ounce, while others seem to gain weight simply by looking at a dessert cart. Knowing your RMR can help you put together a more effective diet and exercise plan, says weight-loss expert Pamela Peeke, M.D., M.P.H, author of Fight Fat After Forty (Viking, 2000).