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Is Your Diet Ruining Your Metabolism?

Diet affecting metabolism

Many people, with the constant advise from many diet and health based media, opt for an extreme caloric deficit diet to lose weight. Unfortunately, being in too great of a deficit for your metabolism, can lead to muscle loss, which will slow down your metabolism.

See the thing is, when your metabolism slows down, you will regain weight and body fat even if you go back to consuming a “normal” diet.

Additionally, being sedentary is the number one enemy of your metabolism and movement is benefitial as it promotes muscle use! A slower metabolism translates into a decrease rate of lipolysis (i.e., fat burning) and increased proteolysis (i.e., muscle loss.)

Broken metabolism recommendations

The final result is more fat and less lean muscle.

The solution to this problem is to know exactly what your metabolism is, and then to see if it changes when you start your diet! The best way to do this is to get a scientific test called “Indirect Calorimetry”, or simply metabolic test at Body Measure.

So is your diet ruining your metabolism ? It certainly is if your calories are too low for your Resting Metabolic Rate!

In this article, we will cover the most effective way to maintain and boost your metabolism to burn more fat.

4 WAYS TO BOOST YOUR RMR

There are 4 ways to boost your RMR that would help you maintain a fast metabolism:

1. Watch what you eat

Consuming a diet that consists of fresh veggies, fruits, and whole grains will inadvertently boost your metabolism.

However, there are some specific foods that come with natural BMR-boosting properties, such as green tea.

When scientists investigated these claims, they identified active substances in tea known as catechins, which boost lipolysis during physical activity.

Tea also boosts RMR by getting rid of pro-inflammatory cytokines found in the gut flora and bloodstream.

As mentioned above, you also need to avoid severe caloric deficit as it slows down your metabolism.

 Previously, before metabolic machines existed like the one at body measure,to understand your “maintenance phase”, people measured the exact number of calories their body needed to remain stable.

Then they calculated the number of calories your body needs for safe weight loss by typically reducing that maintenance by 10 or 20%. This was very time consuming and often had unacceptable error rates.

Metabolism

By far, the best way to understand your bodies exact energy requirement for optimal function is by getting a metabolic test at Body Measure, which takes less than 15 minutes. This metabolic test will give you your Resting Metabolic rate and the exact calories needed weight loss, maintenance and even bulking! It will tell you also if your body is more suited to burning carbs or fats which has a big impact on your dieting strategies. You can even work out your MACROS with this information!

Mantaining fast metabolism

2. Stay active

Regular exercise is effective at increasing your metabolism.

More specifically, strength or resistance training is the best way to prevent muscle breakdown and fat deposition. The more muscle you have, the higher your metabolism will be!

3. Avoid a sedentary lifestyle

As we mentioned above, a sedentary lifestyle will significantly decrease your metabolism.

You can avoid this by including some healthy habits in your daily activity. For instance, instead of driving to your local grocery store, go for a walk. Also, you can trim your backyard yourself instead of hiring someone else to do it.

4. Take dietary supplements

Some dietary supplements showed impressive results in boosting RMR, including turmeric and ginger.

However, you need to make sure that the products you purchase are high-quality to reap these benefits.

Prior to going to a supplement plan it is essential to ensure you are initially addressing the “bigger picture” of nutrition. This means finding your appropriate energy balance, as mentioned earlier, this is understanding your total calories requirements for your exercise and movement patterns and understanding your correct MACRO ratios (amount of protein carbohydrates and fats) – we wont go into any more of this for now as “nutrition Vs supplements” is a discussion for another day.

Takeaway message

Choosing the right diet and calorie intake to maintain a fast metabolism is crucial for efficient weight loss. Metabolic testing is by far the most effective way to calculate your RMR.

We hope that this article managed to shed some light on the successful strategies to increase metabolism.

If you still have any questions about metabolism or BMR, please don’t hesitate to share your thoughts in the comment section below.

Check out our metabolic testing services by clicking on this link https://bodymeasure.com.au/metabolic-testing-2/

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Can I start group training with the easing of restrictions in NSW?

Exercise and CoVid-19

What do the new easing of restrictions mean for YOUR HEALTH

After the announcement from Prime Minister Scott Morrison of a 3 step plan to reopen the nation, Premier Gladys Berejiklian revealed that NSW will have some restrictions eased as of Friday 15th of May.

This does mean we can start hi-fiving each other after doing our HIIT sessions? Not quite. Social distancing and personal hygiene are not going anywhere anytime soon, however, there are some exciting easing of restrictions especially around your ability to get back to group training! INCLUDING:

  • outdoor gatherings of up to 10 people
  • use of outdoor equipment with caution
  • outdoor pools open with restrictions.

Read about the latest easing NSW restrictions on the NSW.Gov website.

Does the new easing of restrictions allow me to start back at my boot camp?

YES!

You can now train with up to 9 other people outdoors! Following social distancing guidelines ( ie no HI Fives) – thanks, Gladys! It’s time to bring out the leg warmers, puffer jackets, set some goals, and get back to outdoor group training.

You can now also use outdoor gym equipment and outdoor pools.

Be sure to still maintain a safe social distance just like the people at Vision Crows Nest have done in their outdoor group training sessions.

 

Where do I start on my health kick?

We get it, some people’s motivation levels to train have been low, as low as toilet paper in supermarkets.

If that sounds like you, in your current ISO situation, there is no need to punish yourself for being a bit lax, sometimes it’s nice to take a break from training. What is important to remember is that our bodies, mind, and mood will be happier the more we move. So let’s make a plan and find something that you can do even for 30 mins a day. 

 

Ease into it with realistic goals

Everyone’s activity levels vary, for some adding in another 30mins of moderate aerobic activity such as walking will be adequate. Others are almost at peak marathon pace. Find your sweet spot, and reassess every so often to ensure you keep building.  Try the Couch to 5k if you are getting back into running.

Our experts at Body Measure DEXA scanning Crows Nest will ensure you know your ideal body weight and an exact time frame to reach goals, with a sustainable program.

DID YOU KNOW? To maintain good health we need a combination of 2 ½  – 5 hours of moderate activity and 1 ¼ -2 ½ hours of vigorous activity plus 2 strength sessions per week. https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines

Don’t forget the food plan!

Metabolic testing

Metabolic test at Body Measure

Metabolic test

80% happens in the kitchen, this couldn’t speak more truth, it’s no wonder we aren’t able to run off the bored, binge, and emotional eating.

Clean up your diet and the rest will fall into place.

We recommend performing a Metabolic test to find out if you are:

  • burning sugar or fat as a predominant fuel source,
  • know an EXACT calorie plan and
  • find out if your metabolism is slow, normal or fast.

 

DNA Testing

DNA testing at Body Measure

DNA test

It’s the DNA test at Body Measure Crows Nest, which provides you with your Macro-nutrient break down from your genetic profile.

You will also find out:

  • If you have more fast-twitch or slow-twitch muscle fibers,
  • Receive a comprehensive 8week diet plan and
  • A fitness plan, including instructional videos, set and rep ranges, even rest times.

 

 

 

Make it measurable

DEXA scanning

Body Measure DEXA scanning

Body Measure DEXA scanning

If you want to measure Visceral Fat levels, true body fat percentage and ensure you are making changes in the right direction – DEXA  scanning is the way to go. We all know home scales are child’s play, DEXA is the gold standard for testing body composition for a reason!

Along with tracking every few months with DEXA, the perfect way to do some additional at-home tracking is by measuring the circumference of the waist, arms, lower body hips, and quads.

Also calculating your hip to waist ratio https://www.healthline.com/health/waist-to-hip-ratio

 

 

Visit the experts at Body Measure Crows Nest for research grade, scientific tests that will help you get to your health and fitness goals.

Contact us

Phone: 9460 8502

Email: info@bodymeasure.com.auAddress: Level 2a/ 378 Pacific Hwy, Crows Nest, NSW 2065

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Protein powders – do you need one and how to choose one

No longer just a mainstay of bodybuilders, protein powders have gone mainstream with shelves of them in supermarkets across the country. But a lot of the people we see in the clinic are confused about if, which and how they should be using protein powders. In this blog post, we’ll try to clear up this confusion and take a look at the differences between plant-based protein powders and animal-based protein powders, how to choose a quality powder, and how to use protein powders effectively.

proteinpowder-dexascan-bodymeasure-crowsnest-sydney

Plant based powers

Plant based protein powders include soy, pea and brown rice powders. There are also vegan powders that use a combination of plant proteins.

The benefits of plant based powders is that they are often suitable for people with food intolerances, being dairy and gluten free. They are also quite affordable. Pea powder in particular is slow digesting and may keep you full for longer.

The downsides are that some plant based powders are not complete proteins – for example, pea protein powder lacks the amino acid cysteine and brown rice protein powder is deficient in lysine. Similarly, while soy protein powder contain all essential amino acids and is a complete protein, there are concerns that the isoflavones it contains can interact with hormones like oestrogen and possibly skew hormone levels if taken in excess. However, according to Brian St Pierre from Priority Nutrition, this is only a concern if you otherwise eat a lot of soy-based foods. “If you are having the occasional shake with soy protein in it, it’s probably not anything to be concerned about,” he says.

Animal based powders

The most common animal-based protein powder is whey, closely followed by casein, both of which are dairy-proteins. There are also egg-based powders on the market.

Whey protein is fast acting, which makes it beneficial for stimulating muscle growth and development. In contrast, casein, while also a milk protein, is slower digesting and is often taken at night to provide a steady source of amino acids for up to seven hours. Given the discussion over the optimal window for protein supplementation after training, the benefit of this is questionable.

As a dairy-based product, both whey and casein are unsuitable for people who are lactose intolerant.

How to choose a protein powder

There are massive variations in the price of protein powders. This mainly reflects the amount of additives and fillers in the products, with purer products having a higher price point. There are a selection of natural protein powders available that do not contain preservatives, colours, flavours or sweeteners.

There is also a price difference between products like whey protein concentrate (WPC) and whey protein isolate (WPI), with isolate being considered a purer form of protein. However, the advantage of these more processed powders comes with a price premium that may not be worth it – according to Brian St Pierre from Priority Nutrition, the advantage is small and a basic whey concentrate powder from a reputable company can provide great results if taken with care given to timing and overall diet quality.

How to use protein powders effectivelyproteinpowder-dexascan-bodymeasure-crowsnest-sydney-muscle

Protein powders are most effective when used as a recovery drink within 30 minutes to 2 hours of a high-intensity workout. This means weight training, intervals or endurance training sessions of 45 minutes or longer – not after taking the dog for a half hour stroll around the block.

The Australian Institute of Sport recommends that it is most effective to eat some protein just after exercise, and to spread the rest of your day’s protein intake out over meals and snacks during the rest of the day. So rather than having a huge slab of meat at dinner, have smaller portions of protein-containing foods like lean meat, dairy, nuts and legumes throughout the day.

Ultimately, our view is that protein powders, used judiciously, can play a role in aiding muscle recovery. However, they should not be treated as a substitute for a healthy and balanced diet. Real food has the added benefit of being cost effective and providing you with a wide range of vitamins and minerals that a protein powder could never hope to fully mimic.

As mentioned in our blog earlier this month ‘Are you hitting your protein sweet-spot? it is advisable to calculate your protein requirements based on your lean muscle mass. A DEXA scan can give you an insight into how much lean muscle mass you have, accurate to the gram. Why not get a before and after scan to see if your protein intake when exercising is working for your body? Visit Body Measure in Crows Nest, Sydney, to help achieve your optimum body and health! You are worth it!