Myths about metabolism stifle many before they ever get started.

When drawing from the quiver of excuses, my weight loss clients often cite "slow metabolism" for their weight management challenge. We need not be victims of our metabolism, even if we have a family history that indicates we have slow metabolism or even have been diagnosed with thyroid problems.

This is usually a result of not understanding metabolism, how it works and how to control it.

• What is metabolism, exactly?

Metabolism is basically what our body does to run all of our vital systems. Essential functions like breathing, pumping blood, keeping the lights on between our ears and extracting energy from the food we eat is all part of the metabolic process that takes place in our bodies.

We all have a basal, or resting, metabolic rate. This is the number of calories consumed each day just doing those basic survival functions mentioned above. You also burn additional calories throughout the day depending on your activity levels including work and exercise.

Unless you are an elite athlete, the majority of the calories you burn each day are basal. The amount of basal calories you burn each day depends on your body type.

• Is there anything we can do to change or manipulate our metabolism?

Simply stated, you body has two major components: Fat and everything that isn't fat (bone, fluid, tissue, muscle). How much of the non-fat components you have in your body determines that basal, or resting, metabolic rate.

For every pound of you that isn't fat, you burn about 14 calories. If you increase your basal (resting) metabolic rate, you accelerate the weight loss process.

If you weigh 150 pounds and 50 pounds of you is fat and 100 pounds is all that other stuff, then you use around 1,400 calories per day at rest. You would burn a little more if you're chasing a two year old around the house, or riding your bike for an hour a day.

This scenario, about 33% body fat, is actually very common in many adult Americans. According to the Center for Disease Control, 67% of adult Americans have a BMI (Body Mass Index) in excess of 25% and 34% are clinically obese. But let's go back to how your body is made up and tweak those numbers just a little.

If you weigh 150 pounds but only 25 pounds of you is fat, then you burn 1,750 calories per day at rest. That is a net increase of 350 calories. 3500 calories equals one pound, so by increasing your metabolism from 1400 to 1750, you would burn a pound every 10 days just sitting around. Add in some regular, moderate exercise, your total calorie burn for the day might be 2,000 calories!

Dialing up your thermostat is as simple as changing that ratio of fat to other stuff. Add ten pounds of lean muscle mass to your body and you burn an extra 140 calories a day just being alive.

Your first step in controlling your metabolism in getting a body composition evaluation with an experienced wellness coach. With this information you can tailor a program that will accelerate your resting metabolic rate, add lean muscle so that you burn fat and lose inches.