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How to Super-Charge Your Metabolism for Optimal Weight Loss

An important fact regarding nutrition and metabolism is that your body is in a “starvation mode” or “famine mode”. When your body doesn’t get the calories (which simply translate into energy) it needs to function properly, it goes into starvation mode. The reason the human body has a starvation mode is because it evolved during a time when food was scarce, which led to the development of starvation mode as a defense mechanism during a famine.

When your metabolism is running at its peak potential, it draws its energy from stored fat and incoming calories. But when your metabolism is in starvation mode, it conserves stored fat and incoming calories, and instead begins converting muscle tissue into energy. Muscles are very “high maintenance”; they require a large amount of calories to function. For this reason, when your body is in starvation mode and trying to conserve your body’s use of calories, your body starts drawing its energy from your muscles through the breakdown of muscle tissue.

Why is this important? Most weight loss meal plans call for a very restrictive diet with a calorie deficit that can send your body into starvation mode. When you participate in such a meal plan, you will not only stay hungry, but you won’t lose weight; what you will lose is your muscle.

How can you avoid putting your body into starvation mode? By calculating your basal metabolic rate. Your basal metabolic rate, otherwise known as your BMR, is just another fancy way of describing how quickly your body burns calories at rest.

Calculation of your body’s basal metabolic rate

You can calculate your BMR in two ways: the easy way (online calculator) or the hard way (long hand). I will provide information for both!

For the easiest way, visit Fitwatch.com. Follow the instructions and enter all the requested information.

To calculate your BMR by hand, follow this formula:

English BMR formula

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Metric BMR formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

Then you need to calculate the amount of calories you burn during physical activity:

• If you are sedentary (little or no exercise): Calorie Calculation = BMR x 1.2
• If you are inactive (light exercise/sports 1-3 days/week): Calorie calculation = BMR x 1.375
• If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie calculation = BMR x 1.55
• If you are very active (strenuous exercise/sport 6-7 days a week): Calorie calculation = BMR x 1.725
• If you are very active (very intense exercise/sport and physical work or double training): Calorie calculation = BMR x 1.9

The resulting number is your personal basal metabolic rate.

A calorie deficit that helps you lose weight

To determine a safe calorie deficit that doesn’t screw up your metabolism, you need to reduce your BMR by 500-1000. Never reduce your daily calorie requirement beyond 1000 calories; doing so will send your body into starvation mode.

Reducing your daily calorie requirement by 500 calories will result in a pound of weight loss per week. If you cut 1000 calories, you’ll lose two pounds a week. If you have had trouble cutting your daily calories by 1000 in the past; start at 500. A pound a week of weight loss is far better than no weight loss; or worse, weight gain.

Signs of slow metabolism

An early indicator of slow or slowed metabolism is a sudden drop in temperature; especially if you are a person with a warm character. If you find that you’re getting shivers in an environment that wouldn’t usually induce shivers, your metabolism is most likely sluggish or slowing down.

Other symptoms of slow metabolism are easy weight gain and difficult weight loss. With your body running in starvation mode, it doesn’t burn stored fat, nor does it burn incoming calories.

Other signs of slow metabolism include: fatigue, migraines and headaches, irritability, poor memory and concentration, fluid retention, low sex drive, dry skin and hair, unhealthy nails and acne.

How to improve your metabolism

Eat more frequently and stop skipping meals, especially breakfast. The real reason your metabolism is in its current state is because it’s not getting the proper nutrition. Breakfast is an essential meal because it is the first meal after a long period of sleep. The longer you prolong your first meal, the faster your body will go back into starvation mode. Also be sure to space out other meals and snacks 2-4 hours apart. This will allow your body an ample supply of fuel that will keep your metabolism in high gear.

Start getting some regular exercise. Exercise helps burn fat and increase muscle mass. Remember that muscle tissue uses a lot more calories than fat tissue. Cardiovascular exercises give you the benefit of burning calories for 4-8 hours after the exercise is completed! Strength training helps your metabolism as it builds your lean muscle while burning fat. For a supercharged metabolism, do a combination of cardio and strength training. Your body will become a fat burning machine even while at rest!

Whatever condition your current metabolism is in; you can change it for the better. Just a few “tweaks”!

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