I hear the term ‘speed up my metabolism’ or ‘I have a slow metabolism’ quite a lot & most of the time, it’s just excuses!
Even when clients have hypothyroidism (underactive thyroid) they would still continue to lose fat on the calorie target they say they are hitting.
“It doesn’t stop you losing fat, it just slows things down.”
If you are medicated for hypothyroidism and your hormones are now at normal levels you are now the same as everyone else. Why is it so hard to lose fat then? Because it just f**king is!
Your metabolism is your set point... You can not speed it up or slow it down day to day! As you lose weight your metabolism WILL SLOW DOWN! Your need for calories comes down, your body doesn’t need to work as hard to do your standard daily activities as a lighter human being.
Your metabolism will continue to work even when you are resting or even in a coma!
If you would like to burn more calories throughout each day (Total daily energy expenditure) there are certain things you need to think about.
NEAT (Non Exercise Activity Thermogenesis) this is down to how much you move each day! The more you move the more energy you burn to fulfil your daily tasks.
TEF (Thermic effector food) All calories are created equal but different foods react differently in the body. This is why we encourage people to eat a higher protein diet, your body needs to work a little harder to break down protein which burns more calories through digestion.. This also helps with satiety and feeling fuller for longer which is a valuable tool when obtaining and maintaining a calorie deficit (Protein is also vital for recovery).
EAT (Exercise Activity Thermogenesis) This is calories burnt during conscious exercise and too many people put too much emphasis on this!
This is only about 5% of your total daily energy expenditure so it's f**k all. We suggest that you start resistance training and get as strong as you can. Muscle mass will not only help with your body composition but will also help you stay stronger into old age, keeping you more independent and giving you the chance to do the things you love for longer.
So the message is the same!! Don’t use Metabolism as an excuse...
LIFT WEIGHTS! MOVE MORE! EAT MORE PROTEIN!