Rome has not been built in one day and our attempt to improve our physique and health should pretty much be approached with bearing the same in mind…
We need a plan, patience & vision.
Those with vision move even in darkness.
Our vision for ourselves is best when not focused on the outside appearance alone as our health and beauty are a lot more than just skin deep.
Our vision needs to be strong and inspire action every day, which will make us more patient and committed to a long term goals. Then we need a plan that is simple, even fun and that nourishes us on our path to becoming the best version of ourselves.
One of the biggest mistakes we all make is waiting for the “perfect storm”, that perfect moment to start something new… to start a new diet, to stop smoking, to look for a better job, start that project, make an important phone call, study for the exam… The only perfect moment is RIGHT NOW. Delaying action whilst waiting for that perfect opportunity is simply procrastination and the more we do it, the more we develop a habit of it that can be very costly.
Many people truly believe they have a “slow metabolism” and blame this on the fact they are unable to effectively manage their weight.
And it is very easy to do so if one lacks to understand metabolism, what effects it and the fact that we are always in control of it with our food choices and exercise, which have a direct (and immediate) impact on our metabolism.
Much has been written about metabolism, I have written much myself, however, speaking to people on a daily basis about weight management makes me realise that many are still stuck on “old science” of focus on calories alone.
So, here is one analogy that may help you understand metabolism and why we need to move beyond calories alone.
When we think about metabolism, let’s imagine it as a burning fire.
Because that is what it is.
To have a strong metabolism is for body to be able to effectively convert fuel (food & drink) into energy in order to sustain its bodily functions.
Effective weight management is almost all about metabolism and keeping this fire burning.
It is like a furnace. If you put logs on fire, you need to keep adding new ones, regularly, to keep the fire burning.
So, your breakfast within 30 minutes of waking up will get this fire started again and to keep it burning throughout the day – it is about eating in regular intervals.
There is also a matter of type of fuel that will keep our metabolic fire burning.
Our metabolism runs most effectively on a good balance of protein, healthy carbohydrates and healthy fats. And runs even faster if we choose right, clean, sources of each.
These are our “logs”.
Without the combination of all three, especially without protein, it is like adding paper to fire – no matter how much paper we put – fire wants more of the same and we simply can not sustain this fire for long.
Paper could even be our synonym for carbs. (For a regular person, not someone attempting to run a marathon, perhaps, as carbs do have their place on this occasion)
This is where we move beyond calories alone. It is the quality of those calories that count.
So, the key is having the right kind of fuel and in the
What slows our metabolism down?
Skipping meals, especially skipping our breakfast (no logs, no fire)
Eating unbalanced meals or eating too much (wrong type of fuel)
First exercising, which would stimulate metabolism to work faster, and then having sugar/ carbs as a reward which “kills” the metabolic burn almost immediately (like going running with your friends, then going for a coffee and a croissant – because you “earnt it“!)
So, next time you skip a meal, especially breakfast, or just grab a toast and coffee on the go, think again before you blame your slow metabolism.
Your current habits could be contributing to your metabolism working slower than it should.
Frequency and type of fuel is everything for fast metabolism and an effective weight management and fat burn.
This was a simple way to explain metabolism and its basic principle. Of course, a lot more can be said about it so you can actually put a few things in practice. “How to ensure fat metabolism” article further below might be a good place to start.
If you are concerned about your metabolism or would like some help, contact me for your free Wellness Evaluation and a free metabolic test.
Many resort to calorie counting as the best way to monitor their food intake and, if you have not heard it before, I am here to tell you that those days are gone… for good… because calorie counting is not an exact science as you thought it might be both when it comes to the factors concerning calorie consumption as well as calorie expenditure.
And, I think this a good news as it can free us from endless measuring and counting. Life is too short, right?
Studies show up to 25% errors when counting calories on each side: 25% error on calories we consume and 25% error on calories we burn because of our own individual differences, industry as well as our own measurements errors.
Metabolism is THE word. It is the reason why one person can eat like a growing teenager and not gain a pound, while another person’s every indulgence shows up on their waist.
What is Metabolism?
It is the name for the chemical processes by which our bodies convert food that we eat into the energy that we need to survive and function. It powers all our chemical processes from breathing to blinking.
The minimum amount of energy your body requires to carry out these chemical processes is called the Basal Metabolic Rate (BMR) or resting metabolic rate (RMR).
What determines our metabolic rate? Or what determines how effectively we burn the calories we consume into energy?
The aim is to burn all the food that we eat and not to have any excess, otherwise body will be storing it as fat and that is how we gain weight.
So, what determines how fast or slow the process happens is the combination of one’s body size, age, gender and genes. Of course, foods that we eat and drink will also effect the metabolism as some support it and some hinder the process.
As my second 90 day challenge is about to finish, of course I am inspired to share my insights this time too. Many times down the line I thought I made a mistake for joining as I already got to my goal in the first challenge and I doubted that I will have the same resolve as I did in the first wave from January until April this year. Almost 90 days later, I am so very glad I did.
What was my goal? Mainly maintenance. I think I secretly wished to be ready for The Next Level, but, I knew, while I had such strong resolve in the first wave, this time I was not as hungry for results as I already got the result that satisfied me. It is true when they say – the biggest enemy of great is good. And sometimes, good will just have to be good enough, as long as the purpose remains to be happy, healthy and strong.
I am a firm believer in making breakfasts the most essential part of our daily routine and where we make a start when trying to change our lifestyle. And once we have this healthy habit sorted – of not just having A breakfast as part of our daily routine, but THE breakfast – the right kind of breakfast – then we build the rest of the good habits on top of it, one by one.
With chronic diseases on the rise, the United Nations, the World Health Organisation and Children’s Fund (UNICEF) have finally recognised the importance of breakfast as a healthy behaviour that is one of the key factors in reducing health diseases across Europe.
“As a former teacher, I can spot straight away who’s awake and alert and who’s tired and distracted. And in my experience, one of the biggest factors that determines success in the classroom is so simple and so often overlooked: having breakfast every morning.”, says Jean-Claude Gonon, Secretary-General of the European Association of Teachers (AEDE).
World Health Organization (WHO) stated:
“A regular breakfast is part of a healthy diet, which in turn has traditionally been considered an important factor in a healthy lifestyle. Breakfast contributes to the quality and quantity of a person’s daily dietary intake, and breakfast-skipping has been linked to inadequate dietary nutrition in several studies. Breakfast-skipping also influences cognition and learning and consequently may impact on adolescents’ capacity to take advantage of learning opportunities provided by schools and families.”
But breakfast isn’t just important for children and young people. Making sure we eat breakfast in the morning is just as important for adults too.
“Missing breakfast has been associated with several other health-compromising behaviours, such as higher levels of smoking, alcohol and drug use and more sedentary lifestyles. Breakfast skipping has also been linked with the increased consumption of snacks low in fibre and high in fat later in the day and an increased risk of obesity.”, World Health Organisation.
Winter is coming (and as a Game Of Thrones fan, it gives me a great pleasure to announce it)!
Our Gourmet tomato soup is a delicious way to enjoy a hot, balanced snack that offers 8 grams of protein and 4 grams of fibre. As you can see from below pictures, I can not help to add a few veggies to it as I love a bit of crunch too. This is probably my husband’s favourite product and he could have it every day. Unlike supermarket alternatives, apart from high protein and fibre (inulin) content, our soup is also low in sugar and salt too. Fabulous addition to your healthy snacking arsenal! Bon Apetit! 🙂
Herbalife Tomato Gourmet Soup with added fresh vegetables