Are you suffering from metabolism dysfunction? Don’t know? Well, this is common when the following occurs:


  • You have low energy levels and feel “foggy” or unnaturally tired after meals rich in carbohydrates.
  • You’ve gained stomach fat for any reason.
  • You have hormonal changes.
  • You grow older.


To help you fight MD, we have put together a list of Do’s and Don’ts.


DO – EAT A BALANCED DIET:


Eat a balanced diet which contains all the macronutrients our bodies require in the right ratio. These include protein, healthy fats and yes, even carbs. A good macronutrient ratio for fat loss 40-50% of your daily calories from proteins, 20-25% from fats and 30-35 percent from complex carbs. However, simple carbohydrates must be kept to an absolute minimum.


DO – EAT PROTEIN WITH EVERY MEAL 


Eat protein with every meal. Protein takes long to digest which means that your body has to work harder to metabolize it and therefore, uses more calories in this process. Because your body can’t store protein to be used at a later stage, only eat 25 – 35 grams per meal. This will help prevent it from being stored as fat.



DO – DRINK MORE WATER


Drink more H2O. Your body needs water to help metabolic processes. Without regularly topping up the tank, your metabolism will slow down.


DO – EXERCISE REGULARLY 


Exercise at least 4 times per week. Getting the blood flowing, even with a light workout, can boost energy levels, fight fatigue, help lower stress levels, enhance mood and help prevent and reverse metabolic dysfunction.


DO – WEIGHT TRAINING


Weight training to build more muscle. The more muscle you have, the more calories you will burn, even at rest. This is because you will have a higher resting metabolic rate (RMR). Weight training can also increase testosterone and growth hormone production, both of which aid in weight loss.


DO  – GET ADEQUATE SLEEP


Get adequate sleep. Getting enough sleep not only recharges your mind, it also recharges your body and helps your bodily functions to perform optimally. Studies show that getting 8 hours or more of sleep per night means you are likely to have fewer cravings and eat fewer calories the following day.


DON’T – GO ON CRASH DIETS


Do not go on a crash diet. Just like there is no magic little pill that is going to help you to lose weight, there is no quick fix diet. Crash diets may produce quick results for a week or two, but thereafter, you are likely to plateau as your body will instinctively go into starvation mode. Losing more than 1kg of weight per week can be dangerous to your health so concentrate on being consistent and losing weight slowly and steadily. This strategy will also help keep the weight off in the long run.



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