Fitness Archives | KA - Nutrition Coaching

Most Underrated Way to Increase Metabolism

Most Underrated Way to Increase Metabolism

by Kristine Andali | Mar 21, 2020 | Fitness, Nutrition

One of the biggest aspects of your metabolism that you have control over is NEAT (Non-Exercise Activity Thermogenesis). NEAT is any movement we do outside of exercise. Walking is a big one. Increasing NEAT increases your total caloric expenditure, so from a lean out...

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I feel like I’ve sent a lot of reminders your way recently but I’m sending another one.
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Reminding you today that cellulite is normal and very common. Despite what social media makes it look like, the majority of women have it.
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I have cellulite and I had it even when I was at my leanest. Do you think that meant I needed to be training harder or eating less? Definitely not.
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Sometimes cellulite can be due to genetics. Sometimes it’s due to how your skin and connective tissue are structured. Sometimes it’s due to hormones.
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Sometimes it has very little relation to body fat or weight. But unfortunately, that’s what many women associate it with.
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Having cellulite doesn’t mean you’re doing anything wrong or that you need to be fixed. It doesn’t mean you need to be spending more time in the gym or slashing more calories.
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Having cellulite isn’t necessarily a reflection of your fitness, your nutrition, or even your body composition.
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Sometimes it’s just a part of who you are and guess what.. you’re a woman and you’re real 💛
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Let me be clear about something when it comes to dieting.
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The goal isn’t to eat as little as possible and try to survive. The goal is to eat as much as possible while in a deficit and still make progress.
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Because this is the mentality around dieting, I have to reverse diet 90% of the clients who come to me wanting to lose fat.
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See, your body is extremely adaptive. If you are living in a deficit it will cause a down-regulation in your metabolism, amongst other things like sex hormones, thyroid etc.
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What this means, is that if you have been eating at 1400 calories for months on end your body learns to live at 1400 calories and that now becomes your new maintenance. So anything above this becomes a surplus. It's not a plateau, it's your body adapting.
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At that point, you probably can't fathom going any lower and now you feel stuck. You're probably tired and hungry all time, having trouble sleeping, digestion isn’t great, you’re not recovering well, energy is low, and your cycle may be going a bit wonky.
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This is when a reverse diet would come into play. Reverse dieting is exactly what it sounds like. Just as you do in a fat loss phase and strategically decrease calories over time, in a reverse diet you strategically increase calories over time until you hit your maintenance. It’s reversing the process of dieting by restoring any metabolic adaptations that may have occurred while limiting fat gain in the process.
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Its important to add that it is completely normal to gain some weight back in a reverse diet and shouldn't be looked at as a negative thing. Sometimes a little bit of weight gain is exactly what you need in order to restore your health after chronically dieting.
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There is no rush to jump back in a diet phase after a reverse, either. Spend some time and sit at maintenance. Let your body heal. Enjoy the freedom, enjoy getting strong, and enjoy feeling like yourself!
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Hi, me here 💛 just sending a little reminder your way to set some “me” time aside for yourself this week - take a little mental health break and go do something that brings you joy.
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We have had it embedded in our brains since we were young that more is always better in many aspects of our lives but one for sure is most of us have that mentality towards exercise.
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You feel like you need to be doing more volume, more intensity, heavier weights, more cardio, spending hours in the gym maybe even two sessions a day and I am sure you may even have a hard time taking rest days as well.
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Although on paper this seems like it would make sense; more training = more muscle, less fat and better performance, it can actually lead you in the very opposite direction you are trying to go.
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There are times to push the amount/time you train but it isn’t something you can be doing all the time - your body can’t keep up and things will eventually start to break down. Mix this with under-eating and you’re asking for a disaster.
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You will reap the benefits of your training only if you are able to recover from it. In other words, you are only as good as your recovery. If you are burying yourself day-in and day-out when are you expecting to recover?
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Your body depends on rest and recovery and you should be attacking your rest days with the same discipline that you do with your training.
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Next time when you feel like you’re hitting a wall, instead of trying to push through it challenge yourself to take a couple extra rest days and watch and see how you feel.
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More is not always the answer and sometimes taking a step back is the key to continuing to move forward.
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