The Glycemic Index Diet for Dummies (37 page)

Although most of these factors are largely out of your control, you
do
have control over plenty of other factors. I present those factors, as well as strategies for increasing your metabolism, later in this chapter.

Measuring your metabolic rate

Obtaining an accurate metabolic rate is extremely difficult because numerous factors (including eating, movement, and temperature) can affect the results. Many methods exist for calculating your metabolic rate, but one of the best ways to get an accurate measurement of it is to use equipment that measures your resting metabolic rate (similar to your BMR) by examining your oxygen input and carbon dioxide output. Several hand-held devices are available today for the public, but these can be cost prohibitive and not as accurate.

To determine your personal metabolic rate for much less, ask a health professional for a one-time test. Contact your local fitness center or registered dietician for recommendations.

If you're measuring your metabolism (or calorie needs) with a calculation, make sure the calculation you're working with takes the following into account for a more accurate estimate:

Your age

Your gender

Your activity level

A classic calculation for determining one's metabolic rate is the
Harris Benedict Equation.
It may seem like quite a bit of math, but it's really rather simple to complete. See for yourself.

BMR Calculation for Women

655 + (4.35
×
weight in pounds) + (4.7
×
height in inches) - (4.7
×
age in years)

BMR Calculation for Men

66 + (6.23
×
weight in pounds) + (12.7
×
height in inches) - (6.76
×
age in years)

To really determine your body's energy needs, you should also account for how often you exercise. Table 8-1 shows you how to adjust the Harris Benedict Equation to account for your physical activity level.

The number you just calculated is the amount of calories it'd take to maintain your current weight based on your age, height, weight, gender, and physical activity level. So if weight loss is your goal, try to cut out anywhere from 200 to 500 calories per day to achieve a .5- to 1-pound weight loss per week.

Using your metabolic rate as a weight-loss tool

Consider your metabolic rate a guideline of how easily you can lose weight. If you have a low metabolic rate, you need to eat a lower calorie level in order to lose weight. If your metabolic rate is higher, then you don't have to be as restrictive.

Here's an example: Susie has a metabolic rate of 1,200 calories. When you add in Susie's moderate activity level, you find that she needs 1,600 calories per day to maintain her weight. To lose weight, Susie would need to cut her calorie intake by 250 to 500 calories, leaving her with a total of 1,100 to 1,350 calories per day. That's a very low calorie range and is difficult to maintain for long.

To keep yourself from having to maintain an unrealistic calorie intake, I suggest you boost your metabolic rate by increasing your activity level. Doing so allows you to enjoy a normal lifestyle while losing weight. So if Susie pumped up her activity level by using some of the strategies I share later in this chapter, she could increase her metabolic rate to 1,500 calories. Adding in Susie's increased activity level brings her to a maintenance level of 1,950 calories and a weight-loss range of between 1,450 and 1,700 calories — much more doable!

Although knowing your metabolic rate can help you determine how many calories you need to lose or maintain your weight, that isn't necessary. It's always better to focus on action goals and lifestyle changes than numbers. The best thing you can do is engage in activities that maximize your metabolic rate so that losing weight comes easily as you follow a low-glycemic weight-loss plan.

Simple Strategies for Increasing Your Metabolic Rate

Pumping up your muscle mass. Increasing the amount of activity in your day-to-day life. These are just two of the many actions you can take to kick your metabolism into gear. As you go through each of the sections that follow, start thinking about how you can incorporate the new strategies into your lifestyle. The beauty of the following strategies is that you can pick a few of them or the whole shebang. Create your own metabolism makeover that woks for you.

Weight loss is a holistic approach. So while you're getting your blood sugar under control with your new low-glycemic food choices, you should also begin optimizing your metabolic rate — a real win-win combination for weight loss.