A fat loss expert has shared key insights into increasing metabolism to aid in weight loss, emphasizing that understanding how the body burns calories can be crucial for those aiming to shed body fat. According to the coach, eating itself can contribute to calorie expenditure, dispelling the common belief that consuming less is the only way to lose weight.
Shayne Rowland, known as @proflex.health, explains that metabolism, or Total Daily Energy Expenditure (TDEE), consists of four key components. One of these is the Thermic Effect of Food (TEF), which refers to the calories burned during digestion. “Yes, eating food actually burns calories and even speeds up your metabolism,” Rowland states, reinforcing that reducing food intake is not the only path to weight loss.
The Role of Metabolism in Fat Loss
Scientific research supports Rowland’s claim, indicating that TEF is influenced by factors such as meal size, macronutrient composition, and diet quality. Studies suggest that larger meals, as opposed to frequent smaller ones, can increase TEF. Additionally, diets rich in carbohydrates and proteins, particularly low-fat, plant-based options, tend to enhance calorie burn through digestion.
Rowland further discusses Basal Metabolic Rate (BMR), which accounts for the calories the body expends at rest to maintain essential functions such as circulation, temperature regulation, and organ operation. “Even when you’re lying in bed, your body is working hard to keep everything running, and that burns calories,” he explains.
Another major contributor to metabolism is Non-Exercise Activity Thermogenesis (NEAT), which includes everyday movements like cleaning, walking, or fidgeting. “It’s about how much you move throughout the day outside of structured exercise,” Rowland notes, stressing the importance of staying active beyond the gym.
Lastly, Exercise Activity Thermogenesis (EAT) refers to calories burned during intentional workouts. However, Rowland clarifies a common misconception: “Contrary to popular belief, exercise contributes the least to total metabolism compared to the other components.”
Foods That Help Burn Calories
Certain foods can also naturally boost metabolism. According to research cited by Mirror Online, six of the most thermogenic, calorie-burning foods include:
- Cinnamon: Helps stabilize blood sugar levels; can be added to coffee.
- Black pepper: Contains piperine, which enhances metabolism.
- Ginger: Aids digestion and increases caloric expenditure.
- Caffeine: Boosts metabolism and fat burning; recommended on an empty stomach in the morning.
- Green tea: Rich in antioxidants and catechins that support fat oxidation; consuming two to three cups daily is advised.
- Chili peppers: Contain capsaicin, which promotes thermogenesis and fat oxidation.
Should You Drink Coffee on an Empty Stomach?
While caffeine is recognized for its metabolism-boosting properties, experts caution against consuming it on an empty stomach. As The Express reports, Dr. Olmos warns that coffee’s acidity can disrupt stomach pH, leading to increased gastric acid production, heartburn, and digestive discomfort. Long-term effects may include gastrointestinal inflammation, a disrupted gut microbiome, and an increased risk of chronic diseases such as heart disease, type 2 diabetes, and autoimmune disorders.
For optimal health, experts recommend consuming coffee alongside food to mitigate its impact on the digestive system.
By adopting a balanced approach that incorporates metabolism-boosting habits, individuals can work towards fat loss without extreme dietary restrictions.
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