our cells repair themselves . The energy we use during these basic survival functions is called resting energy expenditure ( REE ) or basal metabolic rate ( BMR ).
Beyond BMR , the energy we use is more individualized depending on the physical activities we choose . For example , an hour of tournament singles will expend more energy than an hour of dinking drills .
What is “ Slow ” or “ Fast ” Metabolism ?
Some people burn more calories during rest than others , which is sometimes called “ fast ” or “ high ” metabolism . Some factors that might cause someone ’ s metabolism to be higher include :
• Genetics – Certain genetics predispose people to burn more or fewer calories .
• Size – Larger people have higher energy needs .
• Muscle mass and body composition – Muscle cells require more energy than fat cells .
• Gender – Men tend to have a higher muscle mass and lower body fat than women , causing them to burn more calories at rest .
We used to think our metabolic rate slowly declined as we got older . A large study in 2021 revealed that metabolic rates remain steady from about age 20 through age 60 , and then begin to slow . What , then , might be causing unwanted weight gain as we get older , and how can we boost our metabolism ?
Boosting BMR out of the Kitchen
While genetics do play a role in metabolic rates and body type , the ball is in your court when it comes to lifestyle choices . With the exercise we get playing pickleball , we ’ re all on the right track . But there may be even more you can do to boost your metabolism and your game .
• Weightlifting or Resistance Training : Muscle tissue cells require a lot of energy to function and stay healthy , even during rest . Consider adding resistance exercises to your workouts that build large muscle groups . For example , squats build your quadriceps , glutes , and calf muscles , all of which will help you get low at the net .
• High Intensity Interval Training ( HIIT ): HIIT workouts involve short bursts of intense exercise followed by low-intensity exercise , repeating this pattern several times . Several studies have linked HIIT with burning energy long after the workout is complete .
• Manage Stress : Too much of the stress hormone , cortisol , may influence weight gain and cause disruptions in metabolism . You can help manage stress with simple things like deep breathing , and with enjoyable activities like pickleball .
• Rest Well : Having poor sleep habits has been linked to negative effects on metabolism . Most people need 7-8 hours of sleep every night .
Boosting BMR in the Kitchen
Some foods and eating habits have been linked to faster BMR . While they may only make small differences in calorie burning , over time these differences can add up to pounds .
• Drink coffee : Scientists have noticed links between coffee drinkers and slightly lower obesity rates . They suspect it may be related to caffeine ’ s metabolism-boosting effects .
• Add ice to your water bottle : On its own , drinking plain water can increase your metabolic rate , but adding ice to your water may raise it even more .
• Turn up the heat : Some studies show that eating capsaicin , the component in chili peppers that makes them spicy-hot , may help boost metabolism . Most studies involved capsaicin supplements , not the peppers themselves .
• Eat during the day : Some research shows that our metabolic health is at its best when we follow a normal circadian rhythm , eating during the daylight hours and avoiding late-night calories .
While we can ’ t fight genetics or time , we can control some things when it comes to our metabolic rate . By following these metabolism-boosting tips , you can help keep yourself lean and court-ready for years to come ! •
Brandi Givens has been a registered dietitian since 2010 . Questions or comments can be posted to her blog at
brandigivensrd . com .
JANUARY / FEBRUARY 2022 | MAGAZINE 93