Fat loss coach Shayne Rowland, known as @proflex.health, has shared insights into how understanding metabolism can help with weight loss, revealing that eating certain foods can actually boost metabolism and burn calories. Contrary to popular belief, restricting food intake isn’t the only way to lose weight, and Rowland emphasizes that eating strategically can support fat loss goals.
Understanding Metabolism for Weight Loss
Rowland explains that metabolism, or Total Daily Energy Expenditure (DEE), is made up of four key components. One of the most significant aspects is the Basal Metabolic Rate (BMR), which refers to the number of calories your body burns while performing essential functions like regulating temperature and circulating blood.
“Even when you’re lying down doing nothing, your body is still burning calories to keep everything running smoothly,” Rowland says. BMR makes up the largest portion of your metabolism, and understanding it is essential to achieving weight loss goals.
Non-Exercise Activity Thermogenesis (NEAT)
The second component is Non-Exercise Activity Thermogenesis (NEAT), which includes all the calories burned from activities that aren’t part of an official workout, like walking, cleaning, or even talking. Rowland encourages individuals to incorporate more movement into their daily routines to boost calorie burn without formal exercise.
Exercise Activity Thermogenesis (EAT)
The third component is Exercise Activity Thermogenesis (EAT), which refers to the calories burned during planned exercise activities like running, swimming, or weight training. Rowland notes that, although exercise is crucial, it only makes up a small part of your total metabolism.
Thermic Effect of Food (TEF)
Perhaps the most surprising advice Rowland offers is about the Thermic Effect of Food (TEF), which refers to the calories your body burns simply by digesting the food you eat. Certain foods are known to increase TEF and help boost metabolism. Rowland explains that food, rather than restricting your intake, can actually help you burn calories.
According to research, eating larger meals, consuming more protein and carbs, and following a low-fat plant-based diet can all increase TEF. This suggests that eating well can not only fuel your body but also support weight loss.
Foods and Drinks That Can Help Burn Calories
To help you reach your weight loss goals, Rowland recommends including thermogenic foods and drinks in your diet. These foods are known to increase metabolism and promote fat burning:
Cinnamon: Adds flavor and helps stabilize blood sugar levels. Add it to your morning coffee for a metabolism boost.
Black Pepper: Contains piperine, which improves metabolism. Use it in cooking for an extra kick.
Ginger: Enhances digestion and increases caloric expenditure. Add it to smoothies or teas.
Caffeine: Known for boosting metabolism and burning fat. Consume it in the morning on an empty stomach to reap the benefits.
Green Tea: Rich in antioxidants and catechins, green tea increases fat oxidation. Drink 2–3 cups a day.
Chili Peppers: Contain capsaicin, which enhances thermogenesis and fat oxidation.
Rowland stresses that, while coffee can support weight loss, it’s important to consume it in moderation to avoid stomach issues and long-term health risks.
By understanding how metabolism works and making strategic food choices, Rowland believes anyone can reach their fat loss goals without extreme restrictions.
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