After having a metabolism test, it was determined that my metabolism is 20% lower than it should be for a 65-year-old women who is 5’ 2’’ tall and weighs 138 lbs. What should I eat and how much? – Beverly B.
Beverly, my question to you is: do you have a goal to change your body composition/weight? If so, you should tailor your eating accordingly. Regardless of your awareness of metabolic rate level, the choices you make depend on what you’re hoping to accomplish physically, including body composition, performance and disease prevention.
If your only concern is raising your metabolism then you’ll need to focus on exercise not food to achieve that. Few foods (notably chili peppers and green tea) affect metabolic rate and those that do have a short-term effect to the tune of hours. Increasing lean body mass through resistance/weight-bearing exercise is the key to increasing metabolic rate and keeping it elevated.
The result of a metabolism test or a comprehensive estimate equation will give a projected daily calorie expenditure. For weight maintenance, this would equate to one’s daily caloric intake goal. For people that count calories, having such a target is helpful… at first. Online food journals that calculate calories abound for this purpose. Just like weighing or measuring portions, detailed scrutiny of what goes in your mouth can influence your food choices for the better. Just keep in mind that over the long run people visually estimate portions (without labels or nutrition facts) and the ability to feed oneself the right foods in just enough volume to satisfy is key.
– Debbie J., MS, RD
Do you have a question about your diet or nutrition?
Ask our dietitian by submitting your question to nutrition@lafitness.com or simply ask it in the COMMENTS section below. To learn how to follow the “Ask Our Dietitian” Q&A CLICK HERE!
How do you test your metabolism?
Metabolism tests that don’t require a research laboratory are mostly done through indirect calorimetry where you breathe into a device that evaluates the gases in your breath. It is based on the fact that metabolic gases in the blood leave through the lungs. Repiratory therapists typicaly have a larger machine on a cart. Certain dietitians and healthcare providers use portable ones.
Body composition can be most accurately measured through hydrostatic weighing (in a tank of water), bioelectrical impedence analysis (hand and foot contact to sensors), or by skinfold thickness (pinch by calipers). The ProResults trainers have access to a modest form of bioelectrical impedence analysis. Just be sure you are getting evaluated under the same physical and hydration conditions each time.
Thank you!! I’ll check with a dietician!
How do you test your metabolism and how can you accurately measure your body composition? I’m trying to figure out how much weight I must lose!