One place a lot of people fall down in their fitness or weight loss goals is when hunger strikes!! During the day we can quite often suffer from ‘hunger pangs’ and the nutrition we choose might not be the healthiest. The reason for this is simple – our metabolism! Understanding how our metabolism is working at different periods of the day can therefore be a very powerful tool so here it is….
The first thing to look at is whether we are well rested. Sleep is an important part of maintaining a good metabolism. Have you ever wondered why we get peckish when we have had a heavy night and too little sleep? It’s because our metabolism requires us to enter a deep sleep for a sustained period of time in order to recover from the day’s activities. If you are putting a lot of work in at the gym and are tired listen to your body and sleep.
Breakfast IS the most important meal of the day. A good breakfast can boost your metabolism by up to 10% this means you will burn your food or ‘fuel’ more efficiently during the day. Start the day as you mean to go on. It is better to eat frequently, nutritious meals so plan accordingly. A good breakfast followed by a healthy mid-morning snack is good practice.
60-85% of the energy we burn is performing everyday functions like breathing, walking and general movement. As such, metabolism will tend to stay constant throughout the day. If you have had a mid-morning snack the best practice is to have a small lunch followed by another, mid-afternoon healthy snack. If you are working out in the evening you may want to think about having some good carbs and protein to prepare.
Again in the evening try to regulate your portions; we are used to having a larger meal in the evening but this isn’t necessarily good practice. A healthy choice that reflects the ‘fuel’ your body may need is more important. Don’t eat late at night is a common understanding but that isn’t necessarily true either. If you are hungry, eat, if you have had a hard gym session lean protein is good. Avoid sugar and sugary carbs late at night as this will interrupt your all-important sleep.
Remember we are individuals and as such will require different fuel amounts to match our metabolisms. It is true that some people have faster metabolisms than others so we need to eat accordingly. The main thing to do is find what works for you and remember, smaller portions more often helps our metabolism to stay constant.
If you would like any fitness or diet advice why not speak to one of our gym Personal Trainers directly? Good luck in your fitness goals.
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