Following from the previous post on plateaus, we know that our unique METABOLISM plays a big role.
Check out what you need to do (or not do):
1. Lean Up
1 Kg of muscle burns about 10 kcal/day (1). So, if you gain 1 Kg of muscle, you burn an additional 3650 kcal/year.
2. Eat WHOLE foods
Highly processed/packaged foods can really wreck your metabolism! Foods that have added refined sugar can mess with blood sugar levels.
The safest option? STICK TO WHOLE FOODS! Fresh is BEST!
3. Get MOVING
It is good to have 1-2 days of high intensity activity – the kind that leaves you huffing and puffing! This can also increase energy expenditure even after you’re done (3).
Ticking all the right boxes with my Garmin FR 235!
We all LOVE SLEEPING BUT most of the time we fail to prioritise it. We get caught up with social media/work/life and end up skimping on sleep.
Your body NEEDS to rest. Your hormones go haywire when you don’t get enough sleep! You may find that you are hungrier, which could indirectly lead to weight gain.
Also, you’re less likely to be physically active the next day when you’re tired! This means less daily energy expenditure!
When you’re stress, the body thinks you’re in “danger“. The hormone cortisol comes out to play. When you’re constantly stressed, cortisol hangs around. Overtime, it can lead to insulin resistance and fat being stored around your waist (4). Again, it will mess with your metabolism!
EAT right. Sleep well. MOVE. Chill
Make these simple steps a HABIT. That way, you wouldn’t even have to THINK about it. It becomes second nature.
If you feel stuck, GET HELP! A personal trainer, a dietitian, a friend, Google etc.
GET UP and MOVE!
Time to BOOST your metabolism!
Contact me if you need any help.