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IS YOUR METABOLISM ACTUALLY SLOW?
A sluggish metabolism often gets the blame for the kilos creeping on (or refusing to melt off). But is our metabolism really at fault here? Or is something else going on? Let’s break it down…
What is metabolism?
Metabolism refers to our body’s process of converting food and drink into energy. It runs 24/7 to keep our body’s vital processes going, even when we’re doing “nothing” (like sleeping or watching TV).
Can you have a slow or fast metabolism?
Yes! The speed of your metabolism will mostly be determined by genetics -we’ve all got a slim friend who seems to eat whatever they want without gaining any weight! Your current body composition also plays a large part, as those who have more muscle mass will burn more calories at rest than those with more fat. However, the difference between a slow and a fast metabolism isn’t as large as you may think, and cannot be blamed for weight gain.
Is having a slow metabolism making it harder for me to lose weight?
It’s probably not making the process any easier, but it’s not the main thing holding you back. It’s more likely there is a combination of factors at play, like not enough physical activity, poor nutrition, excessive alcohol or soft drink intake, lack of sleep, un-managed stress levels, medication side affects or an underlying health condition. If you’re struggling to shift weight, speak to your doctor about testing for conditions like PCOS, hypothyroidism or insulin resistance.
Can I make my metabolism faster?
To a small degree, yes. Work on increasing muscle mass with regular strength training so you burn more calories at rest, or include high intensity exercise (which has been shown to boost your metabolism for up to 24 hours).
You can also increase your overall daily energy expenditure with activity like housework, cycling to work, playing with the kids, or taking the dog for a walk.
What about metabolism-boosting foods?
Sadly, there are no foods that will directly make your metabolism faster. However, there are foods that cost more energy to digest like fibre and protein – plus, fibre keeps your gut bacteria happy while protein increases feelings of satiety and assists with muscle repair and growth. There have also been some studies around green tea that have shown small increases in metabolism – around 100 calories a day after drinking three cups of green tea.
Overall, metabolism is just one thing to consider when it comes to weight loss – focusing on building healthy habits for life will get you much further than trying to hack your metabolism!
Feeling thrown off by all these long weekends and school holidays and social events? Never fear, we have some tricks to motivate you to get back into the gym! You want to keep to your training schedule. You have the best intentions at the start of every week – but somehow that long term consistency is eluding you. How do we kick start our motivation, and when it starts to fade, hold onto it? Here’s some proven tips and tricks for you to try… Reward yourself If you want to step up your motivation to train consistently, consider dangling a very big carrot in front of yourself – a beautiful handbag, a fancy dinner out, a spa treatment, a nice watch… pick something you’ve wanted for a while. Then set a training schedule (2-4 sessions a week) and at the end of each week if you’ve completed the sessions, put aside some cash for your reward. You can scale this kind of reward up or down – try putting 1 or 2 dollars in a jar after each session and using it to buy yourself lunch after a few weeks, or go all out and book a holiday and use that date as motivation for achieving your fitness goals. Join forces with a friend You’ve heard it time and time again – because it’s true! If you team up with a partner, friend or colleague to hit the gym, you are much more likely to stick to it. You can keep each other accountable, remind each other of why you’re there, and complain about your sore muscles together over a coffee. To make this even more effective, check in with your workout buddy at least once a week to see how they’re doing – lift them up when they’re not feeling it and they’ll do that for you too. Commit to a challenge Committing to a set period of training with specific goals to achieve can help kick start your efforts and get you in the routine of working out regularly. This is a great idea for those who want to keep themselves on track but don’t necessarily have a set idea of exactly what they’d like to focus on with their fitness. Chat to one of our Big 5 coaches aboutour upcoming challenges if you’re keen to get motivated! Working through set tasks as part of a group gives you a sense of community and connection, and establishes an instant support network for any positive changes you’d like to make going forward. Plus, competing against others or as part of a team can make exercise feel more like a game or a social activity rather than something you “have to do”. Remember, to stick to training for the long term, you need to enjoy it! The more you enjoy something, the less it’s going to feel like a chore.
MORNING VS EVENING SESSIONS – WE PUT THEM TO THE TEST It’s an age-old debate… should we exercise in the morning or evening? And does it really make a difference to your results? Research has shown some small differences between morning and evening exercise in terms of performance and the effect exercise has on the body – but are these big enough that we need to overhaul our workout routines? Read on to find out… Benefits of the morning sweat session Whether you bound out of bed excited for your morning workout, or you hit the snooze button several times before dragging yourself to the gym, the affect is the same – you’ve already done your workout before most people are even awake! If you’re currently a morning exerciser, you may be familiar with the huge range of reasons why a morning workout is the best. These include: Better energy and productivity throughout the day Feeling better while training (because you have an empty stomach) It can be easier to stick to consistently long term (which is key to results!) Frees up your evenings for other things Plus research shows morning exercise has a positive effect on metabolism and can aid with weight control. And benefits of the evening workout In the other corner, we have our evening exercisers – those who have soldiered through their days juggling all their responsibilities, and still squeeze in time for their workout. Those of you who are regulars at our evening sessions know how hard it can be to show up sometimes after a long day, but it’s always worth it for how good you feel afterwards. Some other great things about evening exercise include: It helps you walk away from and wind down from work Can help you sleep better Your body is fuelled from eating during the day and ready to perform No early morning alarms! Plus research shows some improved performance in the evening – ideal for weightlifting and intense cardio The verdict Don’t get too caught up in whether morning or evening exercise is “better” – the workout you are actually going to do is far superior to one you intended to do! Work with your natural energy highs and lows to determine which might suit you better – those with higher energy levels in the morning would obviously do better in the morning training sessions, whereas night owls may find the evening sessions better suited. Just get it done!
WHY EACH MACRO DESERVES A PLACE ON YOUR PLATE We’ve all demonised one or two macros at some point, convinced it’s the thing holding us back from our goals(hello, low carb diet). But what if we told you that all three were essential? Forget cutting out whole macro groups – it’s about finding the right ratio of the three macros to help you feel good! Read on to find out the important role each macro plays. PROTEIN – THE MUSCLE BUILDER Protein has long been praised for its role in repairing and building muscle. This isn’t just for gym bros – your body needs protein to repair every kind of tissue in the body! Your protein intake needs will be unique depending on gender, age and activity levels (among other things) – aim to include a serving of high protein foods with every meal and snack. Examples include all meats and seafoods, eggs, Greek yoghurt, tofu, tempeh and legumes CARBS – THE ENERGY PROVIDER Carbs are your body’s preferred source of fuel (this is why you get brain fog when you drop your carbs too low!) Carbs are also essential to restoring your depleted muscles after a workout, so don’t forget to add carbs to your post-workout meal. Focus on wholegrain, high fibre and low GI carbs for slow releasing energy. Watch your portion sizes if trying to shift weight – 1 cupped handful is a good reference point to start with! Examples of high carb foods are brown rice, white and sweet potato, wholegrain bread and quinoa. FATS – THE NUTRIENT ABSORBER Fats were demonised for years as the cause of weight gain, but have redeemed themselves as a health hero – they play a big role in hormone health (particularly for women) and in nutrient absorption. Vitamins A, D, E and K can only be properly absorbed by the body when consumed with a source of fat! Again, watch your portion sizes if trying to shift weight as fats have a lot of calories. 1-2 tablespoons per meal is a good reference point if you’re not sure of portion sizes. Examples of dietary fats include cooking oils, nuts, seeds, avocado, cheese and other dairy items like whole milk and yoghurt.