Obesity is on the rise and, consequentially, many people are searching for ways to increase metabolism and lose weight. Regular exercise and a nutritious diet remain the keys to achieving a healthy body weight. While healthy foods do not significantly increase metabolism, they do improve exercise performance and promote recovery.
Exercise, Nutrition and Metabolism
The amount of calories your body burns each day depends on your basal metabolic rate, daily physical activity and energy used to digest food. While the process of digestion contributes to a slight increase in energy expenditure, daily physical activity and exercise play a much more significant role in increasing metabolism and promoting weight loss. Additionally, building and maintaining muscle mass also lead to an increase in metabolic rate. Although no specific foods significantly increase metabolism, research in a 2004 article in "Nutrition and Metabolism" shows that eating foods rich in protein may help curb appetite and increase your feeling of fullness after a meal, which may help manage weight.
Pre-workout Snack
While the amount and timing of food intake depends on exercise intensity and duration, eating a light snack before exercise can help provide nutrients to stay alert and perform your best. For example, if you are eating a snack close to the time of exercise, such as one hour before, make sure the snack is small, high in carbohydrate and moderate in protein. Eat foods you are familiar with to decrease the risk of stomach upset during exercise. A light snack can include one slice of toast and 1 tbsp. of peanut butter, one medium apple and 1 oz. of reduced-fat mozzarella cheese, or 1 cup of low fat milk and 3/4 cup of wheat flakes.
Post-workout Snack
Consuming a snack that includes carbohydrate and high-quality protein after exercise helps restore glucose used during exercise and promote muscle recovery. High-quality protein sources include lean meat, fish, eggs and low-fat dairy products such as cottage cheese or yogurt . A light post-workout snack can include a turkey sandwich on whole-wheat bread, 1 cup of yogurt with granola, or 1 cup of low-fat chocolate milk and a handful of pretzels.
Considerations
Although eating before and after exercise does not necessarily increase your metabolism, it does provide fuel necessary to sustain activity, increase mental alertness and promote recovery. If you are trying to lose weight, exercise on most days of the week and eat a healthy calorie-restricted diet. Talk to a registered dietitian to accurately estimate your calorie needs and create a diet plan that works for you.
References
- Today's Dietitian; Nutrition for Optimum Athletic Performance; Ellen Coleman; March 2011
- Centers for Disease Control; Vital Signs: State Specific Obesity Prevalence Among Adults -- United States, 2009; August 2010
- "Nutrition and Metabolism"; Diet Induced Thermogenesis; Klaas Westerterp; 2004
- "Journal of Obesity"; Acute Impact of Moderate-Intensity and Vigorous Intensity Exercise Bouts on Daily Physical Activity Energy Expenditure in Post-Menopausal Women; Xeuwen Wang et al.; 2011
- "Nutrition and Diagnosis Related Care"; Silvia Escott-Stump; 2008
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