How many people do you know who eat healthy, workout at a ferocious pace - but have yet to drop a pound? Can you imagine continuing at this pace for a number of months, and not seeing any results? How frustrating would that be?? Those who have taken a proactive interest in healthy living, are likely quite familiar with the catch phrase "Boost your metabolism". There are many claims of nutrients/substances that can increase your metabolism to 'burn fat' or to 'get more energy' - however readers beware! Be sure to filter out fact from fiction, and be sure to do your homework before you heed every bit of advice you hear on TV, in the news, or read online. Suffice to say it is imperative that whatever advice you take, be sure the speaker/writer has reliable credentials and bases their claims on peer-reviewed, scientific evidence. The GOOD news is that there are ways to naturally boost each and every one of our metabolic pathways. The catch - we are ALL BIOCHEMICALLY UNIQUE. As a result, the best results are found via detailed analysis followed up with customized treatment from a properly trained healthcare provider. That being said, there are some tips for all to benefit: Here are my 'Top Ten Ways to Boost Your Metabolism'. Here's to 2016 being your year to get fit and feel great!
1. Get optimal nutrients
Researchers have once again identified the power of nutrition in preventing illness, and maximizing quality of life. When it comes to boosting your metabolism, the first and foremost topic to address is - nutrition. Scientists have examined the relationship with micronutrients such as folate, l-carnitine, l-arginine, zinc, omega 3's, and vitamins C, B12 and E. After adjusting for age and sex, they found significant relationships between deficiencies in these key nutrients and metabolic rate. It is important to realize that these are not the ONLY nutrients involved - rather to emphasize how essential it is to feed your body the optimal fuel to keep your high performing engine on the road!
2. Interval and Strength training
Mixing in fast-paced intervals raises your metabolic rate higher than doing a steady cardio workout, and will continue to do so up to an hour after you're done. An Australian study also found that women who did intervals while they were biking lost three times as much fat as those who worked out at a steady pace. If you're a walker, simply walk at your normal pace for 1 to 2 minutes, then speed-walk for 30 to 60 seconds. Repeat the sequence 10 to 15 times. In addition, by adding more weights to your workout you can increase your muscle mass which will literally increase your fat burning when you sleep. Don't worry ladies, increasing muscle mass does not mean you will look like Rambo. Rather, it will result inmore muscle density, which will give tighter and leaner results.
3. Green tea
While most will benefit from quitting the java from time to time, there is some merit in drinking Green Tea regularly. Researchers are showing what the Chinese have been saying for over 4000 years - in that this hot drink is helpful in keeping us healthy and LEAN. Research has isolated compounds in Green Tea, one of them in particular, epigallocatechin gallate (or EGCG for short), has been found to stimulate the metabolism and accelerate weight loss. EGCG stimulates the central nervous system and causes fat to be released into the blood stream for the body to use as fuel. Go Green!
4. Optimize your Hormones
One of the biggest areas of research, and growing in mainstream attention as well. With books from Suzanne Somers reaching mass numbers, more and more people are becoming aware of the power of these critical molecules in our body. Without hormones we simply would not survive. With slight changes to our hormone levels, large amounts of physiological, mental, and emotional changes can result. The leading researchers in this field are discovering fascinating tools to properly test, and correct and imbalances causing a sluggish metabolism.
Many are still in the dark about the profound implications of sleep, or lack thereof. But your biological rhythm of sleeping and waking, also known as your circadian rhythm, is intricately tied to your metabolism and cannot be overlooked. In terms of your metabolism, researchers have discovered that an enzyme protein--which is an essential molecular gear of the circadian machinery--interacts with a protein that senses cell energy levels and modulates metabolism and aging. This suggests that proper sleep may help maintain or rebuild the balance between your circadian clock and your metabolism, and could also help explain why lack of rest or disruption of normal sleep patterns can increase hunger, leading to obesity-related illnesses and accelerated aging. If you deprive yourself of enough hours of sleep, you're effectively disrupting your biological processes, including those regulating your metabolism. For optimal metabolism, aim to hit the hay before11pm.
6. Eat more Protein
Your body needs protein to maintain lean muscle. In a 2006 study in the American Journal of Clinical Nutrition, "The Underappreciated Role of Muscle in Health and Disease," researchers argued that the present recommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. Researchers now recommend an amount between 0.8 and 1 gram per pound of body weight. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research showed that protein can up post –meal calorie burn by as much as 35 percent!
7. Don't Diet!
Dieting is a temporary fix. Period. Often, fad diets that are marketed in droves often slow down the very thing we are trying to speed up - metabolism. Don't get me wrong, eating healthy is not only the key to optimal weight, but also a large part of preventing and treating the chronic disease epidemic facing our society today. If you want to burn the pounds, make sure you keep your engine fired up with small, healthy meals throughout the day. If we deprive our body of food, the brain goes into 'storage mode' as if you're on a deserted island with no food for months. The next meal is stored as fat! 5-6 small meals are a good start.
8. Eat the Heat
It turns out that capsaicin, the compound that gives chili peppers their fiery taste, can also fire up your metabolism. According to a study published in the Journal of Nutritional Science and Vitaminology, eating about 1 tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response). The result: a temporary metabolism spike of about 23%. Stock up on chilies to add to your meals - but keep a glass of water handy...
9. Go Organic
Canadian researchers reported that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experienced a larger reduction in metabolic rate. In other words, pesticides make it harder to lose pounds. Other research hints that pesticides can trigger weight gain not only by slowing down the fat burning process, but hanging on to excess water as well. Of course, it's not always easy to find--or to afford--a whole bunch of organic produce. So you need to know when organic counts, and when it's not that important. Organic onions, avocados, grapefruit? Not necessary. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale or collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides.
10. Coconut oil
Yes it's true - we have to eat fat to lose fat. However, not all fats are created equal and not all fats are healthy. One of the best fats to boost a sluggish metabolism is Non-hydrogenated Coconut Oil. This fat is actually a saturated fat - but don't be alarmed - this type of saturated fat is actually GOOD FOR YOU. Being a medium-chain saturated fat, this promotes healthy weight loss by encouraging fat burning. Thus, it helps to crank up your metabolism into a fat burning engine! Try cooking with it or adding to your smoothie (2 tbsp per day).
For more information about Dr. John Dempster ND visit our website www.thedempsterclinic.com