Are results linear?

When it comes to fat loss or any other health goal, it might seem logical that if you are doing everything right, that you should see a linear trend.

Unfortunately, that is not the case.

Some days the scale might go up and some days it might go down. Salt intake, water intake, stress, menstrual cycle, time of day, bowel contents etc can all cause shifts in bodyweight. This is usually a reflection of changes in body water and not body fat.

Side note: this is why if you want to track weight, you need to weigh daily and take the weekly average. This will give you a better picture of what is going on.

Our body is a rather complex system. You are not living in a vacuum.

Some weeks, everything might go smoothly. And some weeks, you might have more stress and other commitments. It is important that you monitor overall trends and not react based on a single day’s reading or measurement.

Are you being too hyper focused on the number on the scale?

While scale weight is an easy and objective measure for measuring dieting success, it is NOT the only measure. I have had clients who managed to improve their body composition and drop several sizes without any changes in weight.

I’ve also had clients who have achieved all of the above but are frustrated that the number didn’t go down. If you are progressing, does the number actually matter? Please do not use the number on the scale as a measure of self-worth. It tells you nothing other than the force of gravity that is acting on you. Change your perception of scale weight and don’t let it dictate or undermine your amazing progress!

There is more to life than just seeing results and looking at the scale.

Look out for these:

• Are you gaining strength?
• Do you feel better and more confident?
• Are your clothes fitting better?
• Do you have more energy?
• Are you moving better?
• Are you getting better sleep?

These are ALL signs of progress! In fact, I personally feel that these matter even MORE.

Shift your focus and mindset. FOCUS on building healthy habits! Keep going!

If you are feeling lost and need help, reach out to us!

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But do they actually work?

Before we look at how we can actually increase metabolism, we need to look at the components that make up our metabolism.

There are 4 major components of our metabolism:

Basal Metabolic Rate (BMR) – Your basal metabolic rate is the biggest component and makes up about 60% of your total daily energy expenditure (TDEE). It is the energy that your body uses while at rest to perform daily life sustaining functions such as breathing. Factors affecting BMR include age, gender, weight, body composition, genetics etc. Muscle mass seems to be the component that has the capacity to change BMR considerably. Muscles are metabolically active. This means that if the ratio of muscle loss to fat loss is higher, it can contribute to a drop in BMR (which is not what you want).

Non-Exercise Activity Thermogenesis (NEAT) – NEAT is the energy that you use for all activity that is not formal exercise (it is a pretty big component!). This includes standing, talking, walking, typing, fidgeting etc. NEAT can account for up to 20-30% of TDEE and is actually one of the most adaptive components of metabolism, either increasing or decreasing in response to an energy surplus or deficit.

Exercise Activity Thermogenesis (EAT) – The energy that you expend during formal exercise. This will depend on the activity, intensity and duration of the exercise. This component makes up about 10-15% of TDEE.

Thermic Effect of Food (TEF) – The energy needed to digest, absorb and process food. This will be different for different foods. The TEF for protein, carbohydrates and fats are 20-30%, 5-10% and 0-3% respectively. Foods that are higher in protein and fibre tend to have higher TEF. As a whole, TEF makes up about 10% of TDEE.

As you can see, if you want to boost your metabolism in ways that will actually bring about a considerable amount of change, then you need to work on gaining/preserving muscle mass, consume adequate protein (to maintain/gain muscle mass and increase TEF), move more and get enough sleep.

Research has shown that when it comes to fat loss, individuals who go on a higher protein diet with exercise, lose more overall fat mass and in some cases, gain muscle mass compared to those who go on a lower protein diet.

This is not surprising as muscle is more metabolically active and protein has the highest thermogenic effect – AKA BOOSTING metabolism.

Martens et al. looked at the effect of high protein vs high carbohydrate diets on energy expenditure in weight stable individuals. After 12 weeks, energy expenditure (AKA metabolism) decreased significantly in the high carb low protein diet group. This overall decrease was attributed to the decrease in basal metabolic rate (from a slight decrease in muscle mass) and the decrease in dietary induced thermogenesis (AKA thermic effect of food).

To sum it up, here are 4 ways to boost your metabolism:

1. Build and maintain muscle mass

The best way to achieve this is via strength training! If you are completely new to this, I highly suggest working with a qualified trainer to tailor the session to your needs, ensure each move is executed properly with good form and to help you make progress. Progressive overload is important as your muscles will adapt over time.

2. Consume adequate protein

Ensure that you are consuming a wide variety of protein. How much you need will depend on several factors including individual goals and preferences. In general, you can aim for between 1.4-1.6g of protein per kg of bodyweight.

Here are some great sources of protein:

3. Move often

Our desk bound jobs may mean that we are more sedentary throughout the day, even if we exercise regularly! Keep in mind that formal exercise is about 10-15% for most people (formal exercise is STILL IMPORTANT!). This is why I highly encourage keeping active outside of formal exercise. This will come under the NEAT component, which makes up about 20-30% of your total daily energy expenditure!

Set a reminder to get up every 35-45 mins for a quick stretch.

Here are some other ideas:

4. Get enough sleep

When it comes to fat loss and the metabolism, sleep is the most underrated tool! Why sleep?

One study found that in a calorie deficit, insufficient sleep led to a higher proportion of muscle loss vs fat loss. Knowing the importance of muscle mass, you definitely do not want to be losing muscle!

Insufficient sleep has also been associated with an overall increase in energy intake due to (but not limited to) the increase in the hunger hormone ghrelin and a decrease in leptin.

One study found that there was an overall increase in food reward, cravings, hunger and self-selected portion size with sleep curtailment. There was a 12.4% increase in total calories and portion size was significantly higher for rice and potato chips. Participants also selected snacks that were higher in fat. I like how this study used a modest reduction of sleep (33% from their habitual sleep hours) rather than setting a specific number of hours, which would reflect real world experiences.

In short, insufficient sleep can potentially affect muscle mass, appetite, portion sizes and food choice.

Also, when you don’t get enough sleep, your energy levels are affected. You may not have the energy to exercise or even think about nutrition!

And of course, in general, sleep is very much needed for our overall health and wellbeing. Make is a priority!

TLDR:

Forget about “metabolism boosting” products and focus on these 4 elements!

References:

1. Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American journal of clinical nutrition, 103(3), 738-746.
2. Martens, E. A., Gonnissen, H. K., Gatta-Cherifi, B., Janssens, P. L., & Westerterp-Plantenga, M. S. (2015). Maintenance of energy expenditure on high-protein vs. high-carbohydrate diets at a constant body weight may prevent a positive energys balance. Clinical Nutrition, 34(5), 968-975.
3. Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., Schoeller, D. A., & Penev, P. D. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of internal medicine, 153(7), 435-441.
4. Yang, C. L., Schnepp, J., & Tucker, R. M. (2019). Increased hunger, food cravings, food reward, and portion size selection after sleep curtailment in women without obesity. Nutrients, 11(3), 663.

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The holiday season is a time where we are surrounded by family, friends and LOADS OF FOOD!

I personally believe that we should relax and enjoy ourselves…

SENSIBLY!

While ONE meal is not going to do much damage, MANY meals could!

So, here are 6 tips for how to handle ALL your parties and social events!

1. Load up on the veggies and protein – These two foods are satieting and will fill you up easily. This means that you’re likely to consume less overall.

2. Stop when you’re 80% full – You do not have to indulge till you feel sick! This may affect your overall health goal AND ruin the entire experience.

3. Eat SLOWLY – CHEW and SAVOUR your food! Pause and put your utensils down in between bites. This will help you to be more mindful of how you’re feeling. Enjoy good conversations with those around you!

4. Forgo foods you don’t care much for – Survey what’s available and only eat the foods that you REALLY want! Using me as an example, I’d forgo the bread/potatoes as I do not care too much for them. Find what would work for YOU!

5. Be picky about treats – As with point 4, do the same for desserts! Instead of eating ALL the desserts, pick one and enjoy it!

6. Cut down liquid calories – Drinks are SO EASY to over consume and can easily put you over your calorie limit! My advice would be to stick to WATER or diet drinks!

NOW you’re ready!

With the right strategy and action plan, you CAN have your CAKE and EAT it too!

Have fun!

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You’re not alone!

The scale provides an objective measure of fat loss. Studies have shown that those who track their weight frequently were more likely to maintain it.

Whenever clients sign up for my program, I get them to weigh themselves daily. However, taking daily measurements can cause a lot of unnecessary anxiety.

How do I help my clients deal with this?

Here’s what I help them understand:

• Scale weight fluctuates daily

Daily fluctuations in weight can be caused by hydration status, stress, food intake, sleep, bowel movements, hormones etc. For example, if you ate foods that were higher in salt the night before, you may wake up heavier due to water retention. The reason why I get my clients to weigh themselves daily is so that they can take the average over a week. This gives a better picture of what is going on.

• Scale weight alone fails to capture actual fat loss

The scale is just ONE of the tools to measure fat loss progress. I encourage my clients to also take body measurements (waist circumference etc), snap pictures, notice the fitting of clothes, how they feel etc. If you are actively going to the gym and building muscle, scale readings may not even move much as muscle weighs more than fat!

• Progress is not linear

This is NORMAL! There will be ups, downs and plateaus along the way. What you need to do is to make sure that you KEEP GOING! Of course, you need to make sure that you’re ACTUALLY in a calorie deficit.

If you still think you’re doing everything right and not seeing results or if you are unsure of anything, shoot me an email!

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