optimizing metabolism

Metabolism 101
Human metabolism is made up of all energy creating and energy consuming reactions in the body. When most of us discuss metabolism, however, we are referring to calories (as a measurement of energy) burned each day. Some people are convinced that they have a ‘fast’ metabolism (these are the folks you envy who can devour huge portions of pasta and dessert without ever gaining an ounce), while others are convinced that they have a ‘slow’ metabolism (these are generally the people who insist that they gain weight just looking at a piece of cheesecake). Is there really a dramatic difference between the two? Probably not. But there is a difference, and you may be able to improve your metabolism by making a few simple changes.
Total metabolic rate (TMR), which represents your total daily caloric needs, is made up of three major components: resting metabolic rate, thermic effect of activity, and thermic effect of feeding. Resting metabolic rate (RMR) accounts for the greatest share of TMR, approximately 60-75%, and includes the energy used to keep all your major organs running. Genetics plays a small role in RMR (about 10%), but most of the variability in RMR is dependent on three factors: age, sex, and fat-free mass (muscle, bone, water). While you can’t control your age or sex, you can control your fat free mass. Beginning at age 30 or so, RMR drops by about 3% per decade, mainly due to a drop in muscle mass. But this drop in muscle is partially preventable with strength training, which is why it is one of the most important things that you can to do increase, or at least limit the decrease, in metabolism.
The second component of TMR is the thermic effect of activity, which accounts for approximately 15-30% of your total daily caloric expenditure. The thermic effect of activity includes both exercise related activity like going for a run or lifting weights and non-exercise activity like working, leisure activities and even fidgeting. When it comes to exercise, how long you workout is not the only factor to consider. Studies show that more intense exercise can produce a greater temporary increase in metabolism which lasts longer. So to maximize metabolism, try exercising both longer and harder on a regular basis.
Non-exercise activity thermogenesis, also know as NEAT, may play an even greater role in the thermic effect of activity. Research by Dr. James Levine at the Mayo clinic shows that NEAT can burn 350 to 1000 extra calories per day. But in the average person, NEAT has dropped 100-200 calories per day due to the mechanization of our society which require us to be much less physical on a daily basis. So it is critical to add back in activity, both at work and at home, whenever possible to maximize metabolism.
The final component of TMR is the thermic effect of feeding (TEF) which represents the calories burned during the digestion and absorption of food. TEF accounts for only about 10% of TMR but it is another area in which you have some control. Studies show that protein has a slightly higher thermic effect than fat or carbohydrates so basing your diet around lean protein may help boost metabolism slightly. In addition, irregular eating patterns can decrease the thermic effect of feeding so if you want to maximize metabolism, try eating every 4 hours or so.
I know it may seem like your genes are working against you in the metabolism department, but as you can see, you actually have a lot more control than you realize.