We have all been there. We lose weight and then all of the sudden… We stall out! So what can we do? We have got to kick our metabolism back into high gear! How we do this? I am going to tell you a few ways I have seen work…for my patients and myself. Here is the Combo that Fuels Weight Loss: I could spend lots of time telling you what to avoid eating but I want to be positive here. To re cap: Shop on the exterior of the supermarket, buy fresh, avoid packaged foods and think getting back to basics, watch portion size, listen to hunger cues, and avoid eating out too much. I also live by the no more than 25 grams of sugar per day rule personally. This also makes me feel better, crave less sugar/carbs/breads, keep weight off, decrease bloating/stomach pains, and have more energy. Here is the Combo that Fuels Weight Loss:
1. Drinking Green Tea
Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.
2. Eating Protein…Especially for Breakfast
Why does your belly like to start its day with protein? It turns out the calorie-burning, muscle-building nutrient takes serious time to digest, meaning it vacates your system far later than, say, the English muffin that leaves you ravenous by 10 a.m. Plus, protein stimulates the secretion of a gut hormone (called Peptide YY) that triggers long-lasting feelings of fullness, per recent research published in The American Journal of Clinical Nutrition.
3. High Intensity Cardio Workouts
High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-blasting workout. It sounds too simple to be effective, but science doesn’t stretch the truth. In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!
4. Eat Healthy Fats such as Salmon
Fish such as sardines, salmon, tuna and mackerel are rich in omega-3 fatty acids, which have a positive effect on metabolism. According to the American Heart Association, people should eat fatty fish at least two times per week. A single serving is 3.5 ounces of cooked fish. One serving or 3.20 ounces of sardines provides 1.34 grams or 55.8 percent of the recommended daily value for omega-3 fatty acids. One serving or 4 ounces of salmon provides 1.47 grams or 61.2 percent of the recommended daily value for omega-3 fatty acids. One serving or 4 ounces of tuna provides 0.33 grams or 13.8 percent of the recommended daily value for omega-3 fatty acids. These fish boost your levels of fat-burning enzymes and decrease your levels of fat-storage enzymes. In addition, omega-3 fatty acids lower the body’s leptin levels, thus allowing your body to burn calories at a much faster pace. Leptin is a hormone that plays an important role in weight control.
5. Eat Almonds
Although all nuts are generally very good for you, almonds are the winner! They are loaded with healthy fat, fiber, and protein, and contain just the right proportions of essential fatty acids that you need to raise your metabolism. Nuts are high in calories though, so don’t go overboard! 10 – 15 almonds equals one serving…. Not 50. Pine nuts, cashews and walnuts are also very good choices… but again, make sure you don’t eat too many.
6. Eat Apples and Blueberries
An apple a day is good for more than just “keeping the doctor away”; Apples are also great for keeping fat away! Each apple is loaded with 15% of your daily recommended fiber, which impedes absorption of glucose in the bloodstream to help regulate blood glucose levels by slowing the absorption of dietary sugar intake. Apples will also make you feel full longer, help keep your digestive system healthy and strong, and contain a plethora of phytonutrients that function as antioxidants.They are naturally sweet, and are packed full of antioxidants, metabolism-boosting vitamins and phytochemicals, and cancer-fighting flavanoids. Blueberries and raspberries also contain lutein, which helps promote healthy vision.
7. Drink Water
Water is paramount to developing a lean, healthy physique. Not only is it a vehicle for flushing fat from your system, but it’s also crucial for your bodies messaging system to fire correctly. And drinking water can actually raise your metabolism.Being dehydrated can cause cravings, and tricks your mind into thinking you’re hungry, rather than thirsty. Staying hydrated keeps your body balanced, and helps you become more in tune with your internal senses of need.
8. Reduce Stress and Rest When Needed
To reduce the fight or flight mechanism on our bodies that is triggered during times of stress, we need to work to learn how to deal with our stress. When the cavemen stressed, it was because food was scarce. For them, feeling stressed was a good thing—it triggered a survival mechanism that slowed their metabolisms to save their precious body fat for energy.Our bodies are the same as the cavemen’s, except these days we stress out over crashing computers, lost cell phones, busy work schedules, or just in juggling day-to-day tasks.We’re lucky enough that even in the most stressful times, food is not scarce. However, the stress-induced survival mechanism that the cavemen experienced still functions in our bodies. This is why during periods of stress—non-food related stress—your metabolism drops. Cortisol levels, will increase, and this will create belly fat so keeping our stress at bay is key!
9. Eat smaller meals every 3-4 hours
The act of eating actually raises your metabolism. Digesting food takes energy, and a different amount of energy is required for each macronutrient. So eating several meals, as opposed to three squares, raises your metabolism five to six times a day, as opposed to only three.This technique works on another level. When your body doesn’t get food, your metabolism slows down. This is because our bodies are ingeniously programmed to protect against starvation—when your body senses that another meal may not be coming (even though food in our modern world is in abundance) it holds onto your body fat to use as energy.When you only eat three times a day, your metabolism slows greatly between each meal. On the other hand, by eating consistently every three to four hours, your metabolism will stay elevated, knowing that another meal is coming soon.An added benefit of eating every three hours is that you don’t get hungry. By never getting hungry, you reduce the chances of overeating, or grabbing something quick and unhealthy just because it’s there.
10. Eat Leafy Green Veggies
Leafy green vegetables like spinach, kale, turnip greens and collard greens are rich in iron, which helps boost your metabolism by supporting your red blood cells’ ability to transport nutrients throughout your body. The American Diabetes Association recommends eating leafy green vegetables, noting that they have beneficial nutrients like iron, yet are low in carbohydrates and calories. If you don’t enjoy leafy green vegetables by themselves, be creative about ways to include them with other foods in your regular meals. For instance, replace half of the cheese or one of the eggs with spinach when making an omelet.
I promise if you incorporate this into your daily regimen you will see results. There are many more to name but those are my top picks! It’s best to read my previous posts to get an idea of how these tips fit into a high protein low carb diet to see maximum weight loss results. Adding too many good fats on top of an unhealthy diet will make you gain weight, so you need to make sure you understand the basics of what makes a healthy diet, before adding in more. Have a Great Week and Happy Metabolism Burning!