A meta­bolic re­boot to ready your­self for the hol­i­days

Meta­bolic re­set in­stead of a trendy diet may be all you need to lose weight

Northern Living - - CONTENTS - TEXT BELLE O. MAPA ILLUSTRATION GRACE DE LUNA

Ear­lier this year, I took on a well­ness pro­gram to re­set my metabolism. Ob­vi­ously I’m no doc­tor, but the ba­sis for the re­set is quite sim­ple. We can’t con­trol the very chem­i­cal pro­cesses hap­pen­ing on a cel­lu­lar level within our bod­ies, but we can con­trol what we put in our bod­ies and how we live day to day.

To put metabolism in sim­pler terms, think of the body like a car. For the body to run, it needs a source of en­ergy (the fuel) for its mech­a­nism (the en­gine) to con­vert into power. A car won’t work if its en­gine isn’t up to specs, and nei­ther will it func­tion if given the wrong type of gas. So when it comes to los­ing weight or main­tain­ing a healthy food in­take, it’s not just about what the body re­ceives but also how it pro­cesses en­ergy.

The body stores en­ergy in three ways in this or­der: in­side mus­cle cells, in­side the liver, and in­side fat cells. What­ever en­ergy the body con­verts from our food or drinks

gets dis­trib­uted first into emer­gency mus­cle stor­age. When that’s full, en­ergy goes to liver stor­age and af­ter that the fat cells. Then if there’s still an ex­cess of en­ergy, the fat cells du­pli­cate. That’s where fat re­ten­tion hap­pens. There’s a sur­plus of junk in our trunks, lit­er­ally.

I un­der­went a phys­i­cal ex­am­i­na­tion to mea­sure my meta­bolic age and, ap­par­ently, I’m a 23-year-old in­side a 48-year-old body. Mi­nus the (for now) nonex­is­tent wrin­kles and gray­ing hair, my body seemed older be­cause of an ac­cu­mu­la­tion of tox­ins, un­pro­cessed nu­tri­ents, and lazy life de­ci­sions. To bring my body down to its ideal meta­bolic state, I went through a 10day detox and a 30-day cleanse in which I took a truck­load of daily sup­ple­ments and over­hauled my menu at home and at work.

The med­i­cal as­pect just wasn’t sus­tain­able for my life­style, though. I had to drink some fat-burn­ing shake be­fore ev­ery meal and hon­estly, who brings a blender to work? So I got my­self off the sup­ple­ments and main­tained these three rules for main­tain­ing my meta­bolic rate.

The 4-4-12 rule

Those are the num­ber of hours I need to keep in be­tween my full meals. I take a full break­fast—no, cof­fee is not, in fact, a full meal—and wait four hours un­til lunch. Af­ter I’ve had lunch, I wait at least four hours or more be­fore I can have din­ner. This en­sures my body can di­gest ev­ery meal as fully as pos­si­ble be­fore I eat more food. It’s not as in­ten­sive as, say, in­ter­mit­tent fast­ing pe­ri­ods, which is great for me be­cause I can get hangry.

The power 3 plate

Re­mem­ber when they taught us “Go, grow, and glow” back in el­e­men­tary? It’s real. For ev­ery meal, the body needs a good pro­por­tion of pro­tein, fat, veg­eta­bles, and com­plex car­bo­hy­drates. My carb-lov­ing na­ture made giv­ing up white rice and real pasta a try­ing sac­ri­fice, but there are more than tol­er­a­ble op­tions: bas­mati or low glycemic rice, whole grain pasta, quinoa, and whole-wheat bread.

Prop­erly por­tioned meals

To get the op­ti­mal amount of nu­tri­ents per meal, the body can only process so much pro­tein, fat, and carbs. But there’s a way to bal­ance these nu­tri­ents, and it’s fairly easy to re­mem­ber, just like the back of your hand. Or rather, the front. A serv­ing of carbs should be around the size of your palm, pro­tein the size of your fist, fat the size of your thumb, and, the big­gest bonus, un­lim­ited veg­eta­bles. Don’t get me wrong: green was not my fa­vorite color to see on a plate. But af­ter Pin­ter­est-lurk­ing and open­ing the plethora of cook­books on our shelves, my fam­ily and I have found ways to eat our veg­gies with­out hat­ing them.

Over­all, re­set­ting one’s metabolism is a life­style change. The great­est thing about it is that it’s sus­tain­able and, more im­por­tantly, to­tally work­able. It feels grat­i­fy­ing to be able to sit at a restau­rant with­out hav­ing to re­strict my or­ders be­cause once a week, I’m able to treat my­self to what I call the “cheat-all-you­can” meal, which is def­i­nitely some­thing to look for­ward to.

“Over­all, re­set­ting one’s metabolism is a life­style change.”

Newspapers in English

Newspapers from Philippines

© PressReader. All rights reserved.