You have been exercising and eating less for some time with the aim of losing weight, and you have barely managed to lose weight, or even weigh more than a few months ago.
If this has happened to you, you should know that you are not the only one, since each person has their own metabolism, and the same techniques or tools to lose weight are not equally effective for everyone.
Likewise, eating less than you should or following one of the famous miracle diets are not healthy options, in addition to the fact that in most cases they have a rebound effect.
When it comes to losing weight, it is important to lose weight in a healthy way, and for this, working and optimizing metabolism is one of the healthiest and most effective options , since if you speed up your metabolism properly, you will achieve the weight loss you are looking for in a healthy way.
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What is metabolism and how does it work?
Metabolism is the set of chemical reactions that take place in the cells of the human body to convert food into energy. Our body needs this energy for everything we do, from moving to thinking or even growing.
There is a series of specific proteins in the body that control the chemical reactions of metabolism, many of which occur at the same time, being regulated by the body, so that our cells remain healthy and function properly.
That being said, the body consumes calories even while at rest to optimally perform its main functions, and the amount of calories the body uses to carry out these functions is known as the basal metabolic rate or resting metabolism.
Therefore, if you speed up your metabolism in a healthy and consistent way, you will be able to lose weight , and then, with the aim of helping you achieve your goal without putting your health at risk, with the help of Be Levels we are going to tell you how to boost your metabolism and weight loss .
Give priority to real food
The first recommendation is to prioritize real food to reduce caloric intake, since if you eat foods with a high nutritional density, you will gain both nutritional quality and satiety.
Take the necessary protein
As established by the WHO, you must consume a minimum of between 0.8 and 1 gram of protein per kilo of body weight.
This recommendation, which would mean 12% of the total calories of a sedentary person, based on the fact that they consume around 2,000 calories a day.
This recommendation is designed for sedentary people, and should be increased by up to 15% in people with medium activity, and even more in those who want to lose weight, gain muscle, as well as in the elderly.
Work metabolic flexibility
Next, we are going to talk about the importance of metabolic flexibility, which is the body’s ability to optimize the consumption of each energy substrate depending on the intensity of physical exercise.
Metabolic flexibility has the objective of teaching the body to use fats as an energy source, to guarantee the proper functioning of the peripheral receptors of the musculature.
Based on the fact that the human body uses two sources of energy mainly, glucose and fat, at a lower intensity more fat is consumed, and at a higher intensity more glucose is consumed.
When the intensity is maintained over time, there will come a time when glycogen stores are depleted, muscle fatigue appears, and the longer it takes for muscle fatigue to arrive, the greater the metabolic flexibility .
Insulin resistance and mitochondrial dysfunction are the two main factors that promote the loss of metabolic flexibility, therefore, to improve it, it is important to recover insulin sensitivity and optimize mitochondrial function.
To do this, we recommend complying with the following points:
- Prioritize real food and reduce processed products.
- Eat nutritionally dense foods.
- Reduce pro-inflammatory foods.
- Control stress.
- Try intermittent fasting
Intermittent fasting offers multiple health benefits, helping to regulate caloric intake, control anxiety, and avoid schedules.
It is important to exercise to enhance body movement, not only to lose weight, but to feel better and improve your health.
Increase muscle mass
It is also highly recommended to increase muscle mass, in order to prevent the metabolic rate from dropping, and not having to continue generating deficits in your body.
Defining the muscles is one of the most common goals of gyms, along with losing weight and increasing muscle mass.
The importance of hydration
When losing weight, hydration is even more important, since the body loses a lot of electrolytes. Therefore, in addition to increasing water consumption, you should also incorporate electrolytes in the form of sodium, potassium, magnesium, etc.
Power the rest
Another fundamental recommendation is to prioritize rest, both to have the necessary energy and to achieve better results, feel better about yourself and improve your state of health.
At Austin Morell Training, we believe in helping you achieve your fitness and health goals. Contact us now for further assistance.