In last weeks column, I gave you tips to help you increase your metabolic rate. Metabolism is the amount of energy (calories) your body uses to maintain itself. Whether you are exercising or sleeping, your body is constantly burning calories to keep you alive. For the speediest metabolism, exercise regularly and forget fad dieting. Fad diets work by cutting your caloric intake too quickly, resulting in quick "weight" loss (water, muscle and some fat). Water weight comes back on once you resume a healthy diet, while the loss of muscle means you now have a slower metabolism than ever before.

Today I would like to give you more ways to speed up the calorie burning process and help you fight back against unwanted pounds and inches. Keep in mind that metabolism is affected by body composition, the ratio of fat to lean muscle tissue. Muscle is active tissue and uses calories to maintain itself, whereas fat is inactive. This is why those who work to increase lean muscle mass through regular strength training have a higher metabolism than those who do not. Strength training gives you extra calorie burning 24 hours a day, 7 days a week. Aerobic type training is also an excellent way to burn excess calories and increase metabolism, but does so for only a few hours after the activity.

You have learned how exercise speeds the metabolism, but what about nutrition? It isn't just what you eat, but when and how much you eat that determines the speed of your metabolism.

• Eating small frequent meals keeps your blood sugar levels stable, and provides you with even amounts of energy throughout the day. As the smaller meals are digested and the calories are ready to be used, you are moving about your day, burning them off. Also, eating every few hours prevents you from ever becoming too hungry. If you wait too long between meals, cravings usually kick in, which gives you less control over what and how much you eat.
• If you have been reading this column on a regular basis, you know that I am a firm believer in the importance of complex carbohydrates in the diet. Your metabolism remains higher, as it takes your body longer to break down complex carbs for digestion. Unlike refined carbohydrates (sugary foods), which are broken down quickly and must be used just as fast, the slow breakdown of complex carbs provides you with a steady source of energy. What are complex carbohydrates? Foods that come from plants, such as vegetables, nuts, whole grains, and legumes.
• Try to drink 64 ounces or more of water each day. Your body is approximately 70% water, and needs to be well hydrated to function efficiently. If you do not drink enough water, your metabolism begins to slow down. Get into the habit of carrying water with you and drink frequently throughout the day.
• Avoid drinking alcohol! Alcohol is a toxin, and has numerous negative side effects. Alcohol causes the release of insulin, which speeds the bodies metabolism of glycogen (muscle energy). This results in less body fat being burned as fuel. Alcohol also depletes your body of valuable nutrients and stimulates your appetite.

It is possible that despite your best efforts, you may still have difficulty losing or gaining weight. Your metabolism is regulated by the thyroid, a small gland located at the front of the neck. Your thyroid releases two hormones which stimulate metabolism and regulate cell growth and activity. Hyperthyroidism (overactive thyroid) is not uncommon and results when too much hormone is released. Hypothyroidism (underactive thyroid) is responsible for less than 3 percent of all cases of obesity, and results when too little hormone is released.

The symptoms of hyperthyroidism include weight loss, anxiety, irritability, sweating, thinning of the skin, brittle hair, and muscular weakness. Hypothyroidism symptoms include include sluggishness, feeling cold, dry skin, constipation, tiredness, slow pulse, low blood pressure, weight gain, and feelings of depression. These disorders can affect people of all ages. If you suspect that you may have a thyroid disorder, check with your doctor.

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