A fat loss coach has revealed how he increases his metabolism in order to lose weight. He says that if your goal is to “lose body fat”, then getting a good understanding of your metabolism is a “good idea” whilst also revealing how eating can actually burn calories meaning you don’t need to eat less and less to achieve your goal.
Shayne Rowland aka @proflex.health explains: “There are four key areas that make up your metabolism – or your total daily energy expenditure (DEE).”
Talking about how we can burn calories whilst consuming food, he explains that this process is called TEF – the Thermic Effect of Food. The expert explains this “refers to the amount of calories that are used just to help you digest the food that you are eating.
“So yes, eating food actually burns calories and even speeds up your metabolism.” This shows that whilst some people think they need to reduce how much they’re eating just to see results, eating can actually hep you towards this goal.
In fact, according to one study: “Evidence suggests that TEF is increased by larger meal sizes (as opposed to frequent small meals), intake of carbohydrate and protein (as opposed to dietary fat), and low-fat plant-based diets.”
Speaking about your BMR – Basal Metabolic Rate – the coach continues: “This basically means the amount of calories that your body uses just to keep the lights on”. It even includes when you’re lying in bed as whilst you are not doing anything, your body is making sure that your organs are functioning, your body is regulating your temperature and that blood is flowing around your body – all of this uses calories.
He adds: “This is the largest component of what makes up our total DEE or our metabolism. The next part is what’s called our NEAT – Non Exercise Activity Thermogenesis Genesis” And whilst the word sounds complicated, it just means how much are you moving throughout the day.
This includes movement outside of your structured exercise such as cleaning the house, moving around as you’re talking or any general movement.
In his last piece of advice, he notes that EAT is also important. This stands for Exercise Activity Thermogenesis.
He says: “This is any specific exercise that you’re doing throughout the day or the week” compared to NEAT which is nothing to do with exercise. However “contrary to what people believe our exercise actually makes up for one of the smallest parts of our metabolism or DEE.”
What foods can help me burn calories and lose weight?
In one article by the Mirror Online, they note that six most thermogenic ‘calorie-burning’ foods and drinks include:
- Cinnamon: This food also stabilises blood sugar levels. His advice is to add it to coffee in the mornings.
- Black pepper: This food contains piperine which improves metabolism. You can add it to meals during cooking.
- Ginger: This food improves digestion and increases caloric expenditure. You can add it, for example, to smoothies or infusions.
- Caffeine: It increases metabolism and burns fat. His advice is to take it on an empty stomach and only in the mornings.
- Green tea: Rich in antioxidants and catechins, it increases fat oxidation. You can drink two or three cups a day.
- Chilli peppers: These foods contain capsaicin which increases thermogenesis and fat oxidation.
Should you drink coffee on an empty stomach?
When it comes to caffeine, as listed above, you may want to ensure you are drinking it right. The Express explains Doctor Olmos has warned coffee drinkers they could get stomach issues as well as increase their risk of chronic diseases which is linked the likes of diabetes.
The expert notes the beverage is naturally acidic and because of this, if you don’t consume it without food, it can alter your stomach’s pH. When this happens, it can lead to an increase in gastric acid production and you will experience heartburn and digestive discomfort.
“Over time, if done often, it can cause inflammation of the gastrointestinal tract which impacts our gut microbiome – something key to our overall health. Not only can it cause digestive problems such as gastritis or irritable bowel syndrome (IBS) thanks to inflammation of the tract, but it can increase the risk of chronic diseases which is linked to various health conditions, including heart diseases, type 2 diabetes, and autoimmune disorders.”