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 send your insulin levels through the roof. Insulin is one of the hormones that signals your body to store fat, especially around the waist.
The safest option? STICK TO WHOLE FOODS! Fresh is BEST!
3. Eat ENOUGH for YOU
Your body is always looking out for you. When you’re not eating enough, it senses “danger” and tries to hold on to whatever reserves it has as your body does not know when is the next time that you will eat.
Under eating leads to energy imbalances and changes to hormone levels (leptin and tyroxine) (2). Essentially, when these hormones decrease, your body stores fat and REE decreases.
4. 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 have enough sleep! In the long term, it could affect your metabolism and 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.