Top 3 Metabolism boosters

Let's preface this article with what metabolism ACTUALLY is.

It's a factor in fat loss. It's not some magic process which can be hacked with 1 trick eg eating beetroot ??

And yes, I've seen people make that comparison.

Metabolism is simply the rate at which we burn calories. This is the most relevant definition for fat loss.

So eating an extra fruit or veg is not going to magically fix the fat loss problem.

The second thing to preface is that you don't have a slow metabolism. At least not to the extent that you are eating so little that you can't lose fat.

You are underreporting your calories!

These tactics I'm going to share work to boost your metabolism but they also put you in a calorie deficit either directly or contribute to that. That's why they work.

Booster No.1: Walking

Remember, I said metabolism is the rate at which we utilise calories. This includes exercise. now walking is the best because it has very limited inverse metabolic effects. Eg if you run, you will likely down-regulate your metabolism later in the day by burning fewer calories than you usually would due to impact. This isn't the case with walking. Your body will eventually get fitter and burn fewer calories per walk, but there are ways to progress that!

Booster No.2: Build muscle

I know it's annoying that you're being told to do things which require effort. Although this is a long-term play, it's the reason I can keep abs year-round and why 90% of my clients stay in shape after we stop working together. Increasing muscle mass is extra tissue on the body which requires energy to maintain. This forces your maintenance calories higher, which means you can eat more. Also, it requires strength training to maintain it, which also burns calories. This is the most important activity you can do for your health!

Booster No.3: Carb swap

This does NOT mean you should eliminate carbs. Glucose is the body's preferred energy source. The process of gluconeogenesis (creating glucose from non-carb sources eg fat) is not efficient and should not be practised long-term.

What I am referring to is your choice of carbs. Look at your diet and see what % of carbs you are consuming. 50% is good. Anything more (which is most of you) should be allocated to fats and protein.

After that, I'd like you to check your carb sources. Where does it primarily come from? We could talk about nutrient density, but that's for another article. What I'm more concerned with is the impact on the body your carb sources have. Mainly 3 impacts.

1. Effort to digest
2. Satiety
3. Post-consumption effect

Let's say you choose pasta. High calorie, moderate digestion rate as it is a polysaccharide (so it takes time to break down into single sugars) but it's not that satisfying, you could always eat more and the post-consumption effect is to crash.

This means you may consume 2000 calories for example and be sticking to your deficit, but you're likely burning fewer calories after consumption because it's not that hard for the body to break down. (Fewer calories used in digestion). And it causes a crash which means fewer calories burned AFTER eating. This reduces the effect of your deficit.

On the other hand, let's say you choose potatoes and a high protein portion.

1. More minerals
2. More satiety for less calories
3. Harder to breakdown
4. No crash

No, we have successfully improved our metabolism by simply swapping the carbs.

The video attached breaks down how my client lost 40lbs in 12 weeks and learnt to do pull-ups. We use these principles among others.

Click here to watch ??