Tag Archives: metabolism

5 Ways to Combat a Slowing Metabolism

1. Aim to strength train at least 2-3 times per week
(This is the most important tip!). 

Whether you’re a gal or guy, prioritize weight lifting in your exercise plan. Adding muscle mass increases your BMR, allowing you to burn more calories even when you’re not exercising. If you’re a newbie to strength training, send me an email chloehthomas@gmail.com and I’ll help you out.

2. Ramp up the intensity of your aerobic exercise (think running, swimming, biking faster). 

Exercising at higher intensities allows you to reap the benefits of “after burn,” a phenomena where you burn extra calories post-exercise. To benefit from this effect, you should run, jump, dance, swim, bike, etc. at a pace where it’s difficult to talk. If you can push a little harder, then do so.

3. Eat enough protein from high-quality sources. 

High-quality protein sources supply amino acids to your muscles post-exercise so that they can repair and grow. To learn more about what foods contain high levels of protein check out my blog post- List of High Protein Foods & their RDA

4. Stay well hydrated

 Water is important because all of the chemical reactions in your body requires water—including the ones that burn calories. 

5. Don’t starve yourself in order to lose weight. 

You need to consume a moderate amount of calories in order to lose weight. If you eat a significantly low amount of calories, you’ll lose weight rapidly but much of it will be from water and muscle loss. Plus, you’ll likely lose hard-earned muscle mass that’s responsible for maintaining a higher BMR.

 


Is being Skinny always healthy ?

Health topic of the week

London fashion week 2015 has started which ‘skinny’ models everywhere ! However these models may looks good with their clothes ON but are they really healthy? I have been a model with a leading London agency for 3 years and have taken part in London fashion week and seeing these girls in their underwear has highlighted to me over and over that you may be skinny but it doesn’t mean your healthy -or your fit!

I also see so many models at the gym (if they go that is!) just running or going on the cross trainer and doing no weights- running without doing any weights is surprisingly a BAD decision … So what does this leave their bodies like?

They have what we call “Low Fat, Low Muscle Body Composition”

A person with this body makeup will look anywhere from average size to thin to skeletal. Maybe he or she appears thin with clothes on, but is jiggly underneath, or “skinny fat”. While they may be happy with their weight, they may be unhappy with their appearance.
An extreme case would be someone who appears overly thin; think the supermodels I mentioned above. This person probably doesn’t exercise or maybe focuses on only cardio (which burns calories but can actually burns muscle as well, thus over time lowering metabolism).
Problems occur when people try to be skinny instead of fit. Their diet may be average to unhealthy, but they don’t eat many calories – and yes I see this a lot! I see girls eating one burger and a sandwich or pasta in a day and that’s it!

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A person can also be skinny fat if they naturally have a fast metabolism, so do not feel the need to eat well or exercise because they are slim and appear to be healthy. If someone doesn’t have muscle, in the long term they are more likely to develop insulin resistance and are at risk of developing diabetes.

Startling statistics show that people with diabetes who are skinny fat have a higher mortality rate than obese diabetics!!

The problem with ‘skinny fat’ is that when people are thin, they think they are healthy and don’t realise they have a problem, and often have unhealthy fat around their organs .

Young woman biting donut

So what could you do if you’re in this situation? 

For a healthier body composition, this body type should focus on adding strength training so that they will increase their muscle tone, while eating healthier foods with enough calories to support their exercise routine.

Remember to bare in mind though how you eat and train will determine how your body will be composed, so it’s essential for each individual to assess their needs based on what the end result should be.

It’s also important to remember that genetics play a part in body composition, too. If you’re genetically predisposed to a certain shape, no exercise will change that…just like no exercise will make you taller or shorter.

Your skeletal and muscular makeup is unique to you, so focus on being the best YOU.