European Stars and Stripes (Newspaper) - January 16, 1990, Darmstadt, Hesse                                To your health caloric needs tied to metabolic rate inor a exercise it not the Only Way to bum calorie your resting metabolic needs consume a lot too. By Nancy Clarks without a doubt some athletes eat More than others. This disparity hit Home for me when i spent three Days at a conference with a Friend of similar height weight and age we were shadows for the entire conference and should have expended the same amount of Energy however i ate twice As much food As Linda my companion. I commented that she did t eat enough to nourish a Bird.  she responded if i ate As much As you i d explode1" enough said she was feeding her body what it needed. I was. Too however. I managed to eat Large portions while she enviously nibbled on a few morsels. Even top athletes can suffer from Low metabolic rates in a study of the nation s top female runners. 26% reported eating less than they deserve to eat despite running ten Miles per Day somehow this seems unfair. Enjoying food guilt free is after All. One of life s pleasures. Varied caloric needs depend not Only on How much you exercise but also on your resting metabolic rate rms that is the amount of Baseline calories your body requires to digest food pump blood blk eyes grow hair breathe and perform every life sustaining function in your body in the average non exercising person about 6075% of total daily calories Are expended with these metabolic functions this comes to about 10 calories per Pound body weight that Means. A 130 Pound person needs about 1.300 calories to ust Lay in bed All Day and breathe an estimated 27% of these calories Are consumed by the liver 19% by Iho brain 18% by Muscles 10% by kidneys 7% by Haart and the remaining 19% by other body tissues it s interesting to note that at rest the brain consumes about the same amount of Energy As All the Muscles combined. During a hard workout however the Muscles needs can increase nearly 120 times. Many of my clients come to me frustrated by their Low metabolic rate one woman who had been struggling with weight All of her adult Lile claimed that she ate Only 900 calories per Day without losing a Pound other family members also struggled with Low metabolisms she d inherited this metabolic tendency and there was Little she could do about that other factors that affect caloric needs however can be altered. These include body composition. Build up your Muscles the More Muscles you have the More calories you la need. Muscles Are metabolically Active and consume far More Energy than body fat which is a dormant tissue. This helps explain Why men who tend to have larger Muscles than women generally can eat More than their female counterparts. If equalized for lean muscle tissue both men and women Burn the same amount of calories Pound lean body mass. Dieting history Don t be a Yoyo Dieter who repeatedly goes on and off diets. This starve Binge routine May slow your metabolism to a Snail s Pace studies suggest thai some Yoyo dieters Are More susceptible than others to metabolic changes that make it hard to lose weight easy to gain. Don t take the risk be consistent eat sensibly in general people who crash diet and severely restrict their caloric intake May experience a 10-20% drop in rms. A Low rms can also happen if you Are already thin and have no More weight to lose according to Mother nature s plan but try to drop what you perceive As the final one or two pounds the body perceives itself As starving and will  you la feel cold All the Lime since you re conserving Energy to fuel the liver brain and other vital organs rather than wasting Energy keeping yourself warm. The Best solution is to accept a weight that you can maintain comfortably with a Normal caloric intake rather than struggle to carve yourself into a physique thinner than Mother nature s design. Exercise train consistently with a hard Effort. Studies suggest that highly trained athletes tend to have a higher resting metabolic rate than moderately trained or sedentary men. This higher need May relate to the larger muscle mass As Well As the extra Energy needed to replace muscle Glycogen regulate body temperature build muscle and breathe harder during recovery. This elevated rate May Abate if you Stop exercising for a while for example one research study showed that when highly trained subjects stopped exercising for three Days their metabolic rate dropped by 6 6%. Although this May amount to Only 100 calories a Day Lor a 150-Pound person every calorie counts Lor 100 calories you could have eaten another Hall a Bagel. Whether or not you continue to Burn off lots of additional calories after exercise is debatable. Significant metabolic increases seem to depend on How hard and How Long you work out. If you do Only mild to moderate exercise lasting from 20-80 minutes such As walking or Leisure biking you re unlikely to have any lingering effect that will significantly affect your caloric expenditure. However if you be had a prolonged intense workout such As running a Marathon you la Burn of additional calories afterwards. Exercise is not the Only Way to Burn calories your resting metabolic needs consume a lot. One injured runner who was fearful of gaining weight hobbled on crutches into my Soltice and reported that he had t eaten in three Days. He thought that he was entitled to eat Only if he ran his obligatory ten Miles a Day. Not so. Granted he needed fewer calories but even injured athletes deserve to eat to fuel life sustaining metabolic functions  Nancy Clatk wort lot  Bra Ouw in Tow Boston Kew. Page 16 the stars and stripes tuesday january 16,1990