Lose Fat Faster With Metabolic Flexibility
Most of us, at least those that battle our weight, aren’t metabolically flexible.
So, what the heck does metabolic flexibility mean?
It is basically your bodies ability to switch from using one type of fuel source to another efficiently. Basically the ability, as a human, to switch between burning carbs as fuel to fat as fuel and vice versa.
We have three options for fuel sources:
The body doesn’t want to (and you don’t want it to either) use protein as a primary fuel source. So we are really left with two sources- stored carbs and stored fat.
If you are in a fasted state or if you have used up your carbohydrates that are stored up as fuel a person that is metabolically flexible can more easily switch over and use stored fat as fuel. However, what happens if you aren’t metabolically flexible? Well, you have a really hard time using that fat as fuel, but you can still tap into those stores. Remaining in a fasted state can actually help you increase your metabolic flexibility.
Now, that doesn’t mean you should starve yourself. But a longer fast here and there might be a good idea.
However, you may do well to do a 16 or 24 hour fast once a week if you are looking to increase your fat loss. You could also work to space out your meals more. That is why we are avoiding the 5-6 meals a day recommendations now. Most people can thrive (not just survive, but THRIVE) on 3 basic meals a day. Heck, you can even do well with just 2 big meals a day.
When you space out your meals your body has to adapt to tapping into your fat stores for energy. The transition might be a little tough, you will probably be hungry and cranky at first if you are used to eating every 2-3 hours. However you can gradually eliminate a snack here and then space out a meal or two there to get a great end result.
If you eat a lot of carbs, and constantly are feeding your body carbs as fuel you will also decrease your metabolic flexibility. You should stick to proteins, fats, and veggies as your main sources of food and stop eating carbs (including fruit) at every meal. Including carbs in post workout or fruit every so often won’t stall your fat loss, it could even increase your performance. BUT, you don’t want to have fruit at every meal or add in carbs to each meal if you need or want to lose fat.
Now, fasting should be saved for the intermediate or advanced person. Before you mess with that you need to ensure that you are following our other healthy nutrition habits and eating three compliant meals a day before trying fasting.
So, do you think you have metabolic flexibility?
If not consider making these changes:
1) Eliminate starchy carbs except for post workout
2) Limit fruit intake if your gaol is fat loss and stick to berries if you do eat fruit
3) Start removing snacks from your daily regimen
4) Increase your spacing between meals and try to only eat 3 meals a day
Once you have taught your body how to transition using fuel sources and become metabolically flexible you have a much easier time dropping that fat around your waist and maintaining the body you want.