It’s the age old tale: one friend can consume copious amounts of food without gaining a pound, while the other can’t even look at a slice of pizza without seeing the effects.
Unfortunately, much of this is left to genetics, just like our height, our frame, and our hair colour. However, there are certain tactics that you can add to your daily life that may help to optimize your metabolism to lose fat.
Here are 7 ways to optimize your metabolism to burn fat:Eat protein
Protein has a thermogenic effect on the body. Thermogenesis is important, particularly in weight loss, as it can help to increase caloric burn. Protein is also beneficial as it promotes a greater feeling of satiety than carbohydrates.
By adjusting your macros (link to macro blog if already up) to include more daily protein, you can help to boost your metabolism, and increase satiety - keeping you from overeating in the first place!
Eating smaller meals, more frequently.
Don’t get me wrong, I fully believe that everyone, at some point, should take part in Intermittent Fasting. IF has many benefits, and has also been indicated in metabolism boosting and increased weight loss around the abdomen. However, when you are not fasting, it is best to eat smaller meals throughout the day to meet your caloric needs.
Having more muscle mass increases your basal metabolic rate (the number of calories you need to consume each day if you are doing absolutely nothing).
However, this also means that you need to keep this muscle on, because as you decrease your muscle mass, your basal metabolic rate will also decrease.
Eat enough food!
When you severely restrict your calories, your body gets used to this and will adjust to burn less calories. However, this means that, as you start to add in calories again, your body can’t adjust as quickly to burn more.
Be sure to eat enough food each day! If you are looking to reduce your weight, be sure to speak with a personal trainer or a nutritionist to find out the correct caloric intake for you.
Sleep is absolutely essential to your metabolism (and subsequent food cravings). When you sleep, your body produces a hormone called lectin, which helps your body to recognize hunger cues. However, when we do not get enough sleep, our body also produces a hormone called Ghrelin which can increase our cravings for carbohydrates during the day.
You may have been told for years that in order to lose weight and ramp up your metabolism, you must avoid fat. Well, if the high-fat ketogenic diet gives us any indication: eating fat to lose fat is pretty accurate.
Fat is also essential to balance your hormones, which can impact our weight.
Your body really doesn’t like alcohol, and prioritizes its breakdown. That means, if you are having a few beers at dinner, your body will focus on breaking down that beer, rather than the food you are consuming.
This might come as a surprise to some, but did you know that the pesticides used to grow conventional produce can actually impact our weight? A few studies have shown that pesticides on food can affect our thyroid, plays a big role in our ability to gain/lose weight.