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PrintThe metabolism slow-down
Tips for shedding those holiday pounds — and keeping them off throughout the year.
With my experience as a physical trainer at Saint Francis’ Health Zone, I realize that understanding the way your metabolism works is essential for weight-loss management. What you eat, the amount you eat and how often you eat will make a difference in your metabolism.
Metabolism is the process that your body uses to burn calories for energy. You can make your metabolism work efficiently or inefficiently depending on two major factors: eating and exercising. Small changes can make a big difference in your health. Here are a few pointers to help you lose some extra pounds and avoid the slowing of your metabolism.
- Eat smaller meals throughout the day every three to four hours. This will help you maintain a steady blood sugar level.
- Reduce the amount of high-fat or high-sugar foods that you eat.
- Do not starve. This will signal your body to go into starvation mode and your metabolism will slow down.
- Include strength training in your workouts at least two to three times a week. This will help you build lean muscle, which will help you burn more calories even while sleeping.
- Increase your fruit and vegetable intake. Dark green, leafy vegetables (baby spinach, broccoli) are high in antioxidants. Antioxidants play an important role in protecting the cells from free radicals and oxidative damage (destructive processes in our cells that lead to tissue and muscle degeneration).
- Drink green tea. It contains a polyphenol called epilgallocatechin galate (EGCG), which increases your metabolism and burns more calories.
- Drink lots of water. Eighty percent of our body and about 70 percent of our cells are made of water. Water is a vital necessity and is necessary for our bodies to work efficiently.
- Do not skip breakfast. After sleeping for six to eight hours, your body is expecting to get some fuel back. If you skip, starvation mode comes into play. This will slow your metabolism.
- Eat the majority of your carbohydrates early. This will help you burn carbohydrates while you are active throughout the day.
- Avoid stress. Stress has been known to cause weight gain. Cortisol is a corticosteroid that is synthesized by the adrenal glands and is involved in glucose regulation and protein synthesis. When you undergo physical or emotional stress, cortisol is released, causing your metabolism to slow down.
Alton Arevalo is a fitness specialist at the Health Zone, which is a part of Saint Francis Health System. He is also an active member of Tulsa’s Young Professionals.
