In this week’s Ultimate Transformation Moment we look at our rate of metabolism.

Metabolism is a physical and chemical process by which the body converts the food you eat into calories for energy and digestion. The rate of metabolism can be accelerated or decreased depending upon the quality of the food ingested, and the amount of exercise achieved. When the body gets food at regular intervals, it quickens the rate of metabolism as it adjusts to the anticipation of the steady supply of sufficient food. Digestion of the food is also faster. Metabolism is the key to lowering the excess calories that have been stored in the body systems, typically as fat.

The food we eat consists of carbohydrates, proteins and fats; that’s 98 percent of our energy source.

There are some things we can do in our day-to-day nutrition that can help speed the metabolism of food, and help us burn more calories. Weight loss requires a deficit in calorie consumption. Simply put, it’s mathematica–burn calories to lose weight, and 3,500 calories is one pound.
Do the math. While starvation may sound like the most direct option, it is not healthy, and it also throws your metabolism off, which causes the weight to come flooding back.

Here are a couple of suggestions. First, I want you to do something that sounds somewhat counterintuitive, eat a small meal, or snack every two hours. This give the body fuel to go throughout the day, and it prevents the brain from signaling to the body that it’s hungry. This will prevent excessive eating.

Eat smaller meals and control the caloric intake. I suggest 1,500 minimum daily calories for women and 1,800 calories for men. You don’t want to eat less than that. When you eat less than this amount, you’re potentially causing your body to go into starvation mode. If the body believes it’s starving, it will store more fat and calories from the next meal it gets because it doesn’t think it will get any more food soon.

Secondly, eat breakfast. After a good nights sleep, you haven’t eaten for eight to 12 hours. If you wait until lunch before a meal, you have now gone 14 to 16 hours without any fuel to convert to energy. The body moves into starvation mode and now the majority of the calories from the next meal will be stored as fat. Breakfast kick starts the metabolism and sets you on your day.

Third, eat meals based on the activity that will follow. For your work, your play, your exercise, and three to four hours later, eat for those activities. Most people eat their highest caloric meal during dinner, which is followed by the lowest level of activity for the day–sitting in front of the television. Not enough activity is generated here to burn many calories before sleeping.

I would suggest you eat the your highest calorie meal during lunch, so that you have time to burn off what you consume.

Fourth, continue to drink water but here’s the trick: during your day, drink cold water because when you drink colder water, the body then has to bring it to body temperature and to bring it to that 98.7 degrees takes work.

Finally, get sleep. This may sound funny, however, the body needs rest, or it doesn’t have the energy to convert the foods that we eat–the carbohydrates, proteins, fats–into fuel. Without this energy, it begins to store fat once again.

These are just simple nutrition tips to increase your metabolism and continue the weight loss, especially when you find yourself stuck.

That’s our Ultimate Transformations Moment. Peace and be more.

Erich Nall is the owner and founder of Ultimate Transformations Training in Los Angeles, Calif. He is the author of “21 Days to Ultimate Health and Wellness.” He is also a regular guest and commentator on KJLH 102.3 FM’s the “Front Page” with Dominique DiPrima. Contact him at: