In this post I am going to be sharing 5 Metabolism Mistakes that a lot of women are making. And we’ll discuss exactly how you can do things differently. Get ready, grab your notebook and let’s talk about metabolism.
We’ve all heard the gimmicky nutrition commercials claiming to “boost your metabolism” with a special pill or drink and promising to “shred fat” off your body instantly…
But, please, I beg of you… do not fall victim!!! They do not work.
And believe me, I have tried everything under the sun in my over 20 years of experience! That is precisely why I have created a method that has been tried and proven to REALLY WORK.
Confused? Don’t worry, I am about to break it down for you and tell you EXACTLY what you need to do to get a “boost” on your weight loss journey.
Here’s the 4-1-1 on the 5 Metabolism Mistakes!
Metabolism is the process by which your body converts what you eat and drink to energy. The calories you consume from beverages and food are combined with oxygen to release the energy your body needs to function properly.
Here’s what you need to remember! ↠ Calorie = Unit of Energy
A slow metabolism is a common excuse for weight gain, but surprisingly it is rarely the case. Although metabolism does influence weight, it is not the biggest culprit for weight gain. In fact, the greatest contributor to weight gain is what you eat and drink and the amount of physical activity you get.
Let me say it again just for dramatic effect! 😂
THE BIGGEST CULPRIT FOR WEIGHT GAIN IS…
WHAT YOU EAT AND DRINK
AND THE AMOUNT OF PHYSICAL ACTIVITY YOU GET!
First things first, you must understand these two things:
BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure).
BMR is the total number of calories needed to perform basic life functions.
TDEE is the number of calories you burn per day (including calories burned from exercise).
Once you know your BMR and TDEE, all you need to do is make sure your caloric intake is less than that number and you will be in a caloric deficit. It is imperative that you are in a caloric deficit in order to yield fat loss.
Seems simple, right?!?! Stay with me here for the 5 Metabolism Mistakes and how you can avoid them…
Mistake #1: Lack of Sleep
The relationship between sleep and our energy balance is strongly related. Energy balance is the net outcome of energy intake (food consumption) – energy expenditure (physical activity). It has been proven that lack of sleep can drive our energy intake up (increase in calories consumed) over expenditure (decrease in calories burned). This results in a positive energy balance leading to weight gain.
Therefore, my recommendation is that you strive for 7-9 hours of sleep every night or if you’re a new mom in a position to not get as much sleep as needed, make sure you rest when you can and stay on track of your calorie consumption.
Catch your Zzzzz, ladies!
Important takeaway ↠ The more tired and lethargic you are the less you will move meaning the fewer calories you burn!
Mistake #2: Low Protein Consumption
There are four main benefits of protein when it comes to fat loss.
#1 Satiety – feeling full!
#2 Lean mass – protein helps preserve lean body mass during a calorie deficit.
#3 Thermic Effect of Food (TEF) – the number of calories your body burns to digest the food you have consumed. Protein is the macronutrient with the highest TEF which is 30%. Meaning that 30% of the number of calories you eat from protein will be burned to digest it.
#4 Unlikely to store as body fat – Protein is hard to store as body fat. One study showed that overeating protein stored much less body fat than overeating carbohydrates and fats.
Important takeaway ↠ People are less likely to stick to a diet program if they feel high levels of hunger. Protein will keep you feeling fuller longer and is the building block of the building and preserving lean muscle. So, eat up!
Mistake #3: Sedentarism
Being a couch potato or living a life of little physical activity is referred to as sedentarism. Being sedentary is not only DIRECTLY correlated to weight gain but comes along with a long list of health risks. When you have an inactive lifestyle, you burn fewer calories making you more likely to gain weight, muscle waste, weaken your bones, weaken your immune system, have poorer blood circulation, more inflammation, and hormone imbalances. An active lifestyle coupled with a healthy balanced diet will eliminate serious health risks such as obesity, heart disease, high blood pressure, high cholesterol, diabetes, and stroke.
Important takeaway ↠ Get moving, your life actually depends on it!!!
Mistake #4: Not lifting weights
Next up let’s talk about lifting weights. Lifting weights might be one of my more surprising metabolism mistakes but hear me out.
Lifting weights is the most effective way to build muscle. And having more muscle is the most effective way to burn more calories at rest. Yep, you read that right! The more muscle you have the more calories you will burn at rest! Crazy, huh?!?! But wait, there is a real sweetener… Studies have shown that you burn calories up to 38 hours after lifting weights. On average, a 150-pound person burns between 200-400 calories per hour of weightlifting (add-in that “afterburn” factor, and WOW you’re really burning baby!).
Important takeaway ↠ It’s time you start a love relationship with your dumbbells! The more muscle you have the more calories you will burn.
Mistake #5: Always being on a diet
On to number 5! The last of these metabolism mistakes is a big one. (Which is precisely why I saved it for the end.)
Your body is programmed to “fight back” in times of famine. Meaning, when you’re in a calorie deficit your body is not at homeostasis and it doesn’t like it one bit! That is exactly why the body burns fat – to survive! Therefore, you do not want to spend every day of your life, 365 days a year, on a diet.
Being in a calorie deficit for extremely long periods of time can slow down your metabolic rate and require you to drop further and further down in calories to lose weight. It is important you raise your calories to your maintenance calorie range, so your body returns to homeostasis. Maintenance calorie range is defined as the point where the body does not lose or gain weight. I recommend you take a diet break from time to time, and incorporate refeeds into your diet, so your body can work optimally.
Important takeaway ↠ Being in a calorie deficit for too long can have adverse effects! Make sure you take diet breaks, incorporate refeeds and understand reverse dieting, so you can maximize your fat loss efforts.
Now, my friend, you can start taking action and get your fat loss journey back on track without blaming your metabolism.
If you want to learn my exact framework and learn how to:
- Know how many calories you should be eating
- Eat the same food as your family and still crush your goals
- Eat the best foods for fat loss and muscle gain (while eating ice cream and sipping on wine from time to time)
- Have the best macronutrient split to gain muscle and lose fat (If you don’t know what macronutrients are, I will teach you that as well)
- Create a meal plan using the free version of MyFitnessPal
- Crush your nutritional goals while eating ice cream and sipping on wine from time to time
- My favorite tools to make my meal planning as easy and sustainable as possible while
I can’t wait to help you along on your journey! Check come join my new and even MORE amazing 5 Week Super Shred Challenge program and get started with a fitness program that WILL give you the results you are after!
If you’re ready to banish these 5 metabolism mistakes and start seeing a real change in your health, this masterclass is for you! And of course if you have any questions, the best way to reach me and my team is [email protected]
Save this post to Pinterest to inspire others and help us reach more mama’s around the world! (Follow me for more inspo as well @nathaliamelofit).