Have you been experiencing a little more shake during the summer months? You’re definitely not alone.
Before you go on a strict calorie intake/calorie expenditure diet, why not consider whether mitochondrial blockage is making it harder to get rid of that stubborn fat?
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We now know that there are a complex set of factors that play a role in keeping weight stable.
Perhaps most surprisingly, it’s not just the food you put on your plate that makes a difference in your waistline.
You may not be familiar with the term ‘mitochondria’ but these tiny cell components could be the secret to fighting off those summer holiday pounds, according to health experts.
Our bodies are made up of trillions of cells that provide all the chemical reactions that keep us alive.
Mitochondria live deep inside these cells and produce energy called adenosine triphosphate (ATP).
The energy rate they produce helps you control your weight better by keeping your metabolism working.
“Mitochondria indirectly affect weight gain and loss,” says women’s health expert Dr. Sarah Jenkins.
“They are part of a complex energy production process, and if any step in this process malfunctions, our cells cannot get the quality of energy we need.”
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Consuming the wrong foods can cause mitochondria to become clogged, blocked, and slow down.
According to research published in the journal Nature Metabolism, when we are overweight, the structure of the mitochondria changes and the fat-burning capacity decreases.
Here are some of the best ways to activate these tiny cellular structures that will help you achieve your best body this summer.
1. Optimize your macros
Consuming too much of a single nutrient is never a good thing, so keeping your mitochondria functioning properly depends on creating a balanced plate.
If we consume too much of a single macronutrient (carbs, fat, protein) instead of a balanced diet, this can cause mitochondrial blockage.
Balancing your macronutrient intake means your mitochondria can choose which macronutrient to use and how much of it, but when our diet is disrupted our mitochondria can’t function as well as usual.
Fasting helps cleanse your system and use up all the stored energy, so it can be quite beneficial.
Dr. Sarah Jenkins
“We then consume more sugary foods or carbs to balance our energy levels, which floods our system with the wrong kind of energy,” Dr. Jenkins says.
“Divide your plate so that one-quarter contains lean protein like tofu, eggs or chicken, one-quarter contains complex carbohydrates like whole wheat bread, brown rice or brown pasta, and healthy fats like avocado or olive oil.
“Devote the remaining half to non-starchy vegetables like broccoli, cauliflower, and kale to maximize your mitochondrial power.”
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2. Plan a pre-breakfast workout
Exercise is key to creating higher levels of mitochondrial activity, so keep moving – but make sure you do it right.
Studies show that exercising on an empty stomach can help your mitochondria by triggering your body to effectively switch from burning glucose to burning fat.
The easiest way around this is to move around before breakfast, if you have the stomach for it!
According to a 2019 study by Australian scientists, high-intensity exercise is more effective at triggering mitochondrial activity than low- or moderate-intensity exercise.
3. Time your meals
Time-restricted eating, where you eat according to a specific time frame (e.g. 16:8; consuming all your meals within eight hours), is one way to stimulate your mitochondria.
A study published in the journal PLoS One showed that time-controlled fasting helps slow down mitochondrial aging.
“Fasting helps flush your system and use up all that stored energy, so it can be really beneficial,” Dr. Jenkins says.
There are many different methods, but the most achievable for most people is to consume three main meals between 10am and 6pm.
This way you start with a later breakfast, an earlier afternoon lunch, and an earlier dinner.
Doing this gives your body enough time to digest and puts your body into fat-burning mode.
4. Leave lazy mornings behind
You might enjoy spending a lazy weekend in bed watching Saturday Kitchen, but your mitochondria say no!
Our bodies operate on a circadian rhythm, a 24-hour internal cycle that supports various metabolic and hormonal activities.
When this pattern is disrupted, our mitochondria can slow down, so it’s a good idea to reexamine your daily routine.
Try to go to bed by 10pm at the latest and wake up by 7am to ensure your body is in sync with a healthy circadian rhythm.
5. Install CoQ10
When it comes to superfoods, CoQ10 is at the top of the list.
Concentrated levels of this vitamin-like compound are found in the mitochondria and aid in energy production.
“Mitochondrial support requires high-quality CoQ10, which gives the mitochondria the right type of energy,” adds Dr. Jenkins.
It is found in foods, and the liver is thought to be the richest source.
But if you’re not a fan of organ meats (we don’t blame you), beets, poultry, legumes, and soy products are good sources.
And if you need an extra boost, a CoQ10 supplement may be the way to go.
How does poor sleep affect weight?
In a previous article in The Sun, experts explained that sleep is closely related to weight.
Disrupts hunger hormones
Ghrelin is a hormone secreted after the brain sends an empty stomach signal, while leptin is secreted from fat cells to suppress hunger and tell the brain that you are full.
Studies show that when you don’t get enough sleep, your body produces more ghrelin and less leptin, which makes you feel hungrier.
A study conducted by the University of Chicago on 12 men showed that two days of sleep deprivation increased leptin levels in the blood by 18 percent and ghrelin by 28 percent.
Men reported a 24 percent increase in their hunger and appetite when given two nights of restful sleep.
More time to eat
The less sleep you get, the more alert you are, which gives you more opportunities to eat.
In the modern world, people stay awake for up to 17 hours a day, from 7am to 12pm. This leaves a large time gap for being awake and eating.
If you struggle with both your weight and your sleep, try finishing your meals three to four hours before bed. This may mean limiting your eating window to 9 a.m. to 6 p.m.
Reach out to takeaway services
If you have a weird sleeping pattern, chances are your eating pattern is off too.
When we have trouble sleeping, we turn to foods that are easy to prepare: takeaways, ready meals, baked goods, and more. Being energetic gives us more motivation to cook healthy meals.
Consume more calories than usual
Studies show that the less sleep you get, the more you tend to eat calorie-dense foods.
A study in Chicago found that men who slept poorly for four nights in a row ate more at a buffet than when they were well rested.
They consumed about 340 calories more, mostly because they ate more snacks and carbohydrate-rich foods.
Researchers from King’s College London also combined the results of 11 previous studies to find that adults consumed an additional 385 calories in the days following the kibble deprivation – the equivalent of one and a half Mars Bars.
Desire to eat more
Foods that are particularly high in calories become more appetizing when we are sleep deprived because we subconsciously know that they will increase our energy.
A study conducted in Germany on 32 healthy men revealed how much effort sleepy people put into calorie-dense snacks.
After a normal dinner and a restful or restless night’s sleep, the men were given three euros each to spend on snacks and told to bid the maximum amount they were willing to spend on each item.
Participants who were sleep deprived were willing to pay extra for the junk food they were allowed to eat afterwards, indicating stronger cravings.
More likely to store fat
Scientists warn that not getting enough sleep changes the way the body perceives food, which can lead to weight gain.
A study found that men who ate a large bowl of spicy macaroni and cheese after four nights of poor sleep responded differently to the food than those who were well-rested.
Researchers at Pennsylvania State University said blood tests showed that lipids (fats) in foods were cleared more quickly, suggesting they were stored almost immediately.
Despite the men being given a long night’s sleep, the process did not return to its normal pace.