First… You are unique !
You and your friend are the same age, same sex, and do the same amount of exercise, yet one of you can get away with eating a lot more food than the other, and still lose weight. Some of it will depend on muscle mass (the more muscle, the higher the metabolism), however some of it is just straight genetics, but that doesn’t mean you cannot change up your genetic expression (Epigenetics)
To help rev-up your metabolism; here are some ways we slow it down and how to avoid them.
- Not eating enough during the day
Not eating enough during the day slows down your metabolism two ways. First, your body thinks it’s starving, so it will slow down your calorie-burning capacity in order to “survive.”( which we are set up to do) Second, you are likely to make up for your low caloric intake in the last few hours of the day, causing your body to hang on to the food through the night in prep for another day of “starving.” So what do you do? eat early and enough. Fuel the fire!
- Drink your fluids
Drinking water is one of the easiest ways to turn up your fat burning capacity. Drinking water alone will not cause weight loss; however, if you are eating a perfect diet, but are dehydrated, you will lose less weight. When your body is dehydrated it cannot burn fat. So lets get 65 oz / day—and an extra bonus is that your skin, hair, and insides will shine.
- The need for calories
One of the biggest problems with “fad” and “crash” diets is that they usually provide a very low calorie allowance. Not only will this cause your body to burn fewer calories, but it will also make you more likely to binge and not a good mix. So find a well balanced ,healthy way of eating that does not overly restrict calories and fuels your body with the right balance.
- The Sugar demon
Sometimes you may be eating the right amount of calories for weight loss, but are not losing weight. The culprit is usually sugar. Sugars and refined carbs have the ability to stop weight loss in its tracks. Why? Because if your body is burning fat and then gets an influx of sugar, it will use the sugar as energy and promptly stop burning the fat. So really, cut out the sugar… you really don’t need it , there are so many other ways to energize.. yes really!
- Not weight-training
Many people spend hours on the treadmill or do excess aerobic exercise — thinking that this is the way to burning more calories. Yes, you burn more calories by walking on the treadmill and moving rather than sitting around, however, without the proper amount of weight training you will not increase your metabolism. Your resting metabolism is directly affected by how much muscle you have, so get lifting and get the fire burning!
“A revved up metabolism will easily yield more weight loss than a sluggish one. The good news is that you do have control over your fat-burning capacity!”
- “Eating back” your exercise calories
Most people think they have burned more calories than they actually have, therefore they over compensate ( usually with the wrong foods… “hey I ran a mile lets eat a pizza”) and in the end not dropping any weight and maybe even gaining.
So remember,food and exercise are separate issues.
Eat to train, not train to eat.
- Drinking alcohol
Alcohol will absolutely reduce your fat-burning/ weight loss capability. Not only does alcohol provide a hefty dose of calories, but it also stops fat burning in its tracks (similar to sugar). Add in the side effect of the increased hunger you might feel (not to mention it is also a depressant) and you’ve set yourself up for weight loss failure. For every drink (at 7 cals/ gram) you would need to subtract something from your diet or run a mile or two.. is it worth it? I’d say No!
- Skimping on protein
When you skimp on protein, your body has to burn its own muscle for fuel, resulting in decreased lean muscle mass. Less muscle means less calorie-burning (muscles burns more than fat) Additionally, without adequate protein you can’t build more muscle mass (to burn calories) Protein does not actually “build” your muscle bigger but helps the process so you can! It also keeps your hunger at bay, as well as those increased sugar cravings.
These are a few tips, of course there are other factors to look at, such as emotional eating, diet creep, carb levels, your training etc… But with some support, education, and motivation your weight loss, fat burning capacity, and health goals can be achieved!
It all starts with awareness, and if your reading this.. you’ve just begun taken the first step….
Do you want to know how miraculous you are? Look for my email in a few weeks and I’ll tell you.
Recipe of the month for you to enjoy: