Speed up a sluggish metabolism
IF you are not that person who can wolf down food a mile a minute and miraculously, or irritatingly, never gain an ounce, then you know at least one individual who fits that bill.
Wellness coach and fitness trainer at Express Fitness, Rohan Gordon, explains what metabolism is, and why it plays such a crucial role in the never-ending quest for that coveted svelte physique.
Simply put, metabolism is the process by which your body converts the food and water consumed into energy to use right away or to be stored for later, he said.
“This energy powers every action your body performs, including brushing your teeth and getting dressed in the morning. Your muscles aren’t the only things that need to be fuelled. Your lungs, heart, and brain all require the energy generated in your metabolism powerhouse,” he said.
Gordon notes that metabolism is always at work, even when the body is at rest. “Its process goes on every minute, every second of every day.”
The fitness expert pointed out that metabolism is programmed in such a way that it can conserve energy for when it is needed for physical activity. Some people attempt to lose weight by depriving themselves of food, but this is one of the worst weight loss methods a person can use, because without food metabolism slows down and releases less energy at a time so that an individual can survive longer. This means the body will hold on to fat longer.
“So metabolism plays a vital role in our lives or day-to-day activities. Your metabolism also can hurt you if you’re not eating enough or eating the right types of foods,” he cautioned.
Turning to eating habits and foods that can rev up a sluggish metabolism, Gordon explained that the right amount of protein can increase burn — or the rate at which your body metabolises energy (calories) by as much as 35 per cent.
Eating enough is also important for keeping the metabolic rate up.
“Most of us don’t eat enough. You need to cut or watch the calories to lose weight; be mindful of the importance of not overdoing it. When you eat less than you need for basic functioning, about 1,200 or 1,300 depending on the individual, the body puts a hold on your metabolism causing it to slow down.”
Health and fitness experts still all agree that a substantial breakfast is the best way to start your day, with recent research showing that a morning meal high in fat will kick-start a person’s metabolism more quickly than a low-fat breakfast.
A healthy mid-morning snack is also helpful. This is where your favourite nuts and fruits come in handy, along with lots of water.
Boosting fibre intake by switching from processed or simple carbs like rice, flour and white bread to wholewheat, and increasing fruits and vegetables is also proven to improve metabolic balance. Also, if vitamin D is missing, this can interfere with how a person’s metabolism functions. It is therefore advisable to stock up on foods such as tofu, shrimp, cereal, fortified milk and eggs.
Green tea and omega-3 fatty acids work wonders for the metabolism, he said. This is because fish oil amplifies fat burning by increasing the efficiency of thyroid hormones. Great sources of omega-3 are tuna, salmon, sardines, and wild salmon, which is very high in the types of fat needed to boost metabolism.
But no amount of metabolic-boosting food will get your metabolism buzzing the right way without exercise. Physical activity also plays an equally important role. Gordon notes that eating less and exercising more is the usual formula for weight loss, but sometimes it is just not that simple. He suggests strength training, as muscles burn more than fat — up to 20 calories daily compared to two calories per pound of fat.
“Incorporate weight training into your workouts two to three times a week,” he advised.
