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METABOLISM - HOW TO EAT AFTER WLS
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The Truth about metabolism
There's no denying that a slow metabolism can be frustrating, especially if you're trying to lose weight. But is it really to blame?
The answer isn't so simple. While a sluggish metabolism certainly doesn't help, there are other factors at play when it comes to packing on the pounds. For example, gut health plays a major role in weight management. Research shows that having an imbalance of gut bacteria can lead to obesity and insulin resistance.
Our metabolism is flexible and controlled by our diet, hormones, activity, and lifestyle. FAD diets, yo yo dieting, restrictive eating and poor-quality food (ie processed food) affects our metabolic rate and gut health. Our metabolism is flexible and by this, I mean it can switch from carbs to fats for fuel, adapt to our surroundings and stressors. To master the art of your metabolism you need find what works for you, it’s very much like being a metabolic detective. A one size fits all approach is not going to work, however being more aware of your body and how it works is what will help improve your strategy to fat loss.
Similarly, certain medications can also contribute to weight gain by disrupting the body's natural hormone levels and increasing appetite. And let's not forget about stress - when we're stressed, our bodies release cortisol, which has been linked to increased fat storage.
So, while a slow metabolism may not be the 'only' reason you're struggling to lose weight, it can certainly make things more difficult. If you've been struggling to lose weight, speak to your dietitian about ways to boost your metabolism - and in some cases, weight loss surgery may also be an option.
Boost Your Metabolism:
With these five metabolism-boosting tips:
- Exercise regularly: Walking is a great starting place, a 60-minute walk will improve your metabolism and help reduce stress on the body. Once you establish a regular walking routine, think about mixing things up, and introduce HIT or resistance training. Our bodies quickly adapt to exercise, so it's important to keep challenging yourself by trying new workout routines. Review, reflect and adapt your exercise to find a routine that works for you!
- Eat more protein: Protein takes longer for the body to digest than carbs or fat, which means you'll stay fuller for longer. Not to mention, it also helps build and maintain muscle mass - and muscle burns calories!
- Get enough sleep: When we're tired, our bodies release more of the stress hormone cortisol, which inhibits fat loss. Aim for seven to eight hours of sleep per night to allow the body to rest and repair whilst it produces hormones to work your metabolism in a relaxed state.
- Avoid sugary drinks: Sugary beverages like pop and juice are loaded with empty calories that can add up quickly. This will spike blood sugar levels which means you produce insulin, the hormone that regulates blood sugar and inhibits fat loss. Sugar highs lead to sugar lows which results in cravings, the brain will think you don’t have enough energy and slow down your metabolism. Stick to water or sugar free drinks, hydration is key to boost the metabolism!
- Eat whole foods and less processed foods/meals. Processed food contains unhealthy fats, sugar, preservatives, colourings, and E numbers. The body is built to digest whole foods, consuming meals that are heavily processed affects the gut microbiome, digestion, absorption of nutrients, weight loss, skin health, immune system, and mood. Prep and plan your food and snacks as often as you can, your body and metabolism will love you for it.
So, if you're feeling frustrated by a sluggish metabolism, don't give up hope - there are ways to boost your metabolism! Try incorporating some of the tips above into your routine and see how your body responds. And remember, even small changes can make a big difference when it comes to weight loss.
Van is an Expert Weight Loss & Bariatric Dietitian. She works with women to prevent them having bariatric surgery, and those that have taken the plunge to have surgery. She has helped 1000’s of women rediscover their confidence by creating strategies to boost their metabolism and weight loss.
If you’d like support with your weight loss, email or apply to work with me to see how Van can help you get the body you deserve and crave!
