Early Summertime 4M Metabolic Hacks

Hey, how are you?

Can you stick with me through the little educational piece so that when you get to the hacks you’ve a better handle on why this may help you burn more fat? It’s not tooooooo much science.
Honest it will help so much, so do me a favour and read it. If I’ve still failed to convince you, the hacks are at the bottom of the page. You’re welcome:))

Are you not just fed up with the outmoded yawn yawn words “slow metabolism”? As in “I just can’t lose weight anymore; my metabolism has really slowed down.” Or “I’m not like you, I can’t just eat everything I want. Your metabolism’s faster than mine.” In reality this turns out to be more of an excuse, than the actual truth.

Your metabolism is unique to you, works like a thermostat and is made up of the following:

The energy your body burns in a day is called your total daily energy expenditure (TDEE), which has three components:

  • resting metabolic rate
  • thermic effect of food
  • activity energy expenditure

Resting metabolic rate (RMR) can also slow as you age, since the older you get, the less fat free mass you have and the fewer energy-generating mitochondria dwell in your cells. Those mitochondria inhabit the cells of the muscles, hence those 4M’s means as a superager in fitness, care of your muscles are part of the star cast in 4M fitness. You see ageing starts right there.

It can also differ according to sex (not only do men normally have a higher fat free mass (FFM): body fat ratio, but their organs consume more calories), genetics, and possibly gut bacteria.

However, aside from your FFM, the factor that has the greatest impact on your RMR is temperature — both internal and external.

Even when both you and the weather are fine, you spend some ⅔ of your RMR to maintain a constant body temperature. To increase your core temperature by one degree celsius can require your RMR to go up by 10–13%. That’s why cold exposure (through ice baths, freezing cold showers) has been promoted widely for weight loss.

The thermic effect of food (TEF) refers to the energy required to digest, absorb, assimilate, and store nutrients, and it accounts for about 10% of the TDEE. Which is quite a bit!

The three macronutrients have different thermic rates:

  • Carbohydrates: 5–10%
  • Fats: 0–3%
  • Proteins: 20–30%. (looky here)

Activity energy expenditure (AEE) is the most variable aspect of the TDEE, ranging from 15% in very sedentary individuals to 50% in highly active individuals. It comprises both physical activity (PA) and spontaneous physical activity (SPA), also known as non-exercise activity thermogenesis.

Metabolic Hacks for fat loss and burn:

  1. Protein burns, by far, the most energy of any of the three macronutrients. For that reason, and because of its protective effect on muscle mass, protein plays a central role in many diet templates. Research shows that higher protein diets exceeding 0.8 gram of protein per kg of body weight helps offset the decline in a slowing metabolic rate. If you want to gain muscle –
    1 gram of protein per pound of body weight.
    Protein helps you stay full and protects muscle mass.
  2. When it comes to carbs choose those that have higher amounts of fibre and water. Examples include non starchy vegetables, low sugar fruits, oats and beans.A good hack to find out if your typical protein/chocolate bar is a saint or sinner in the hormonal carb department is to do a little check. For example, your bar has 30g of total carbs, 5g of fibre and 12g of protein, add the fibre and protein count together. In this case it is 17g. Subtract from the carbs and that equals 13g. Anything over 10g should be avoided. Under 10 is ok. Negative numbers are even better.
  3. Fat in small amounts is very beneficial for the absorption of fat soluble vitamins A D E and K. The rest are all water soluble. Fat in itself does not make you fat. It’s all down to portion control. Examples include, thumb size amount for cheese. One tablespoon of olive/vegetable oil
  4. As well as exercise, standing around, taking the stairs, getting off a couple of stops are examples of NEAT or non exercise activity thermogenesis. By simply standing for half of your working day can burn up to 200 extra calories per day. Another way to rev up the metabolism.
  5. Exercise can raise your resting metabolic rate. Lifting weight is an example of an anaerobic exercise and the exercise post oxygen consumption or EPOC means you can burn extra calories up to 48hrs after your session. With aerobic activity you burn more calories during the exercise session but less afterwards. Everyone should lift weight. Muscles were made for this.

These hacks described above are a good starter for you to get thinking about fat loss and your unique metabolism. Here is something for you to end with

Although people can have a fast or slow metabolism, extremes are pretty rare, often resulting from disease or prior obesity. Around 96% of people stay within 200–300 kcal of the average metabolism. Moreover, resting metabolic rates (RMRs) are not well correlated with weight gain.

Even so called “healthy” foods will eventually cause weight gain – if you consume too much. Portion control, is key to a superager in fitness. Mindful Munching please!

4M’s of fitness in ageing 1.Mindset 2.Metabolism 3.Movement 4.Muscles

Thank you for being a part of this 4M fitness adventure. I want us all to be able to age knowing we can remain in superb condition lifelong. There is no reason to stop you doing exactly what you want. Yes, for some stuff a bit more management but so fulfilling and satisfying when you pull it off.

Let me know if you have any questions or comments. Just get in touch.

Linda xoxox

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