How to increase metabolism, according to an international sports nutritionist


"As intuitive as it may seem, this is not how the body works," he says, adding that although genetics has a small role, a good diet and weight training will help most people to live a sedentary lifestyle. to improve one's ability to reach or maintain an optimal weight.

"By doing the work and then consuming some protein afterwards, you build your muscles and then that muscle will increase your metabolism, so in the end you end up burning more fat and losing more weight."

If you have a jar of spaghetti sauce: do some bicep curls with it. If you have a baby, keep it and squat.

Dr Dana Ryan

Dr. Ryan recommends lean carbohydrates and proteins after a workout ("when you train, you're dehydrating and breaking muscle fibers, so you need to recover"), as well as focusing on increasing the occasional exercise during the day, rather than seeing physical fitness as a 30-minute daily commitment.

"The more you can move, the more you can get the metabolism to develop and work, this will help you in the long term."

According to the 2017-18 data of the Australian Bureau of Statistics, two-thirds (67%) of Australian adults are overweight or obese, with an increase from 63.4% in 2014-15.

Only 15% of Australians between the ages of 18 and 64 met national guidelines on physical activity of 150-300 minutes of moderate-intensity physical activity or 75-150 minutes of vigorously intense physical activity (or an equivalent combination of both) each week, as well as following guidelines to incorporate muscle strengthening activities at least two days a week.


Despite these statistics, Australians are actively interested in losing weight: a study by the University of Sydney published in April found that 81% of people with obesity reported having made a serious effort to lose weight, but only half discussed it with his doctor.

The challenge of metabolism can become particularly evident as we age and our muscle density decreases. But Dr. Ryan believes that prioritizing weight training as we age can help slow this process down.

"You don't need to have a gym membership to do weight-lifting activities," he says. "Even if you are in your house and you have a jar of spaghetti sauce: do some curls with your biceps. If you have a baby, keep them and do squats."

Although her standard clients are elite athletes, Dr. Ryan states that the average person can learn a lot from the daily routines of those they have made physically fit for their profession.

"Being an athlete is really a lifestyle: it's about making sure you're hydrating during the day, make sure you get enough sleep during the night," he says. "It doesn't matter if you're winning the Olympics or just getting off the couch for the first time, you shouldn't think about your training during the 30 minutes you do it."

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