The Most Important Thing You Need To Burn Fat
The most important thing you need to burn fat is metabolic flexibility. Metabolic flexibility refers to the body's ability to efficiently switch between different fuel sources (primarily glucose and fatty acids) based on the body's metabolic needs. This metabolic adaptation is crucial for maintaining optimal health and preventing chronic diseases such as type 2 diabetes and obesity.
A healthy metabolism functions efficiently by burning fat for energy when glucose (from carbohydrates) is not readily available. In order to achieve this, several factors must be in place. First, insulin sensitivity is crucial. Insulin is a hormone that regulates blood sugar levels and helps the body transport glucose into cells to be used as energy. When the body becomes resistant to insulin, as is common in people with prediabetes or type 2 diabetes, glucose remains in the bloodstream, leading to chronically high blood sugar levels. This can impair metabolic flexibility by limiting the body's ability to switch between fuel sources and promote the use of stored body fat for energy.
Another important factor for metabolic flexibility is the function of the mitochondria, the organelles responsible for energy production in the cells. Mitochondrial dysfunction can impair the body's ability to burn fat for energy, as well as lead to the buildup of cellular waste products that can contribute to inflammation and disease.
Other factors that can contribute to a sluggish metabolism include chronic stress, inadequate sleep, and a diet high in processed foods and added sugars. These can all lead to imbalances in hormones such as cortisol and insulin, which can negatively impact metabolic function and impair metabolic flexibility.
On the other hand, several factors can support a healthy, efficient metabolism that is able to burn fat for energy. These include regular exercise, particularly high-intensity interval training (HIIT), which has been shown to improve insulin sensitivity and mitochondrial function (1,2). A diet high in nutrient-dense whole foods, including healthy fats such as those found in fatty fish and nuts, can also support metabolic flexibility (3).
In summary, metabolic flexibility is an important aspect of overall health and can be supported through proper nutrition, regular exercise, and the maintenance of healthy hormonal and metabolic function.
Ask about my programs that will boost your metabolic flexibility so you burn fat and preserve muscle as you also improve your health markers! Contact me at Laurel@ICNutrition.com.
References:
Bouzid MA, Filaire E, McCall A, Fabre C. Radical oxygen species, exercise and aging: An update. Sports Med. 2015;45(9):1245-1261. doi:10.1007/s40279-015-0359-6
Little JP, Safdar A, Wilkin GP, et al. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: Potential mechanisms. J Physiol. 2010;588(Pt 6):1011-1022. doi:10.1113/jphysiol.2009.181743
Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53. doi:10.1186/1550-2783-10-53