10 Hacks to Jump Start Your Metabolism

I was conducting some worksite wellness seminars recently and a question was raised several times: “How do I jump-start my weight loss?” For each person the scenario was slightly different: “I lost weight a while ago, gained back a little that I just can’t seem to shed and the tactics I used before just aren’t working anymore,” “I never had to lose weight before, I turned 50 and all of a sudden it seems extra weight popped up especially around my middle,” “I exercise regularly, generally eat a healthy diet so I don’t know why I don’t lose weight,” “I follow a very strict diet but the weight won’t budge anymore, what can I do to get it started again?”

DIET – What comes to mind when you think about the word “diet”?

Like most people you may automatically think of the word diet to mean some kind of food restriction or program to lose weight. As a registered dietitian/nutritionist the word diet to me just simply what foods one eats.

I googled the definition of diet and this is what popped up:

noun: diet

1. the kinds of food that a person, animal, or community habitually eats.
“a vegetarian diet

2. a special course of food to which one restricts oneself, either to lose weight or for medical reasons.

Fit For Change: The Power of Protein in Weight Loss

Protein is an important macro-nutrient for everyone as it has many functions in the body (making enzymes and hormones, structure, function and regulation of tissues and organs, etc). Here’s a link for more info http://ghr.nlm.nih.gov. Most importantly, when you are focusing on losing weight, adequate protein is needed to preserve muscle and bone mass. Muscle is your calorie burning furnace so you want to maintain as much as you can or even increase muscle mass while losing weight. This way the quality of weight loss will be better. In other words, you’ll lose more fat (especially around your mid-section) and less muscle. This will offset the drastic reductions in metabolism that can happen with some weight loss programs. It will help you keep the weight off once you reach your goal!

What Would My Life Be Like If I Got Off the Diet Rollercoaster?

https://static.pexels.com/photos/103127/pexels-photo-103127.jpegOccasionally I’ll have a new client who has a difficult time forming her self-vision or seeing in her mind’s eye how she will look and feel after losing weight and adopting healthier lifestyle habits. If you, too, can’t quite imagine your new self, then try this  “what would my life be like if?” exercise.

Get out a couple of sheets of paper or pop on to your computer or smart phone notepad and write down some “what would my life be like if” situations or feelings you can imagine or visualize. This may help you solidify your own vision when you reach your goal. Here are some examples that some of my clients have shared with me and some of my own:

Whittle Your Waistline

You don’t have to give into mother nature. You can keep your waistline as you enter into peri-menopause or menopause. Four important factors are:

  1. Choose the right foods including plenty of lean proteins (lean meats, fish, poultry, non-fat dairy, legumes and other plant proteins), 5-9 servings of a variety of colorful veggies and fruits, and include 2-3 servings of whole grains daily such as steel-cut oats, stone ground corn, whole wheat, brown rice and quinoa. Skip the refined starches and sugars that hide in so many processed and fast foods, baked goods and sweetened beverages.

Reduce Inflammation through Diet and Weight Loss

Chronic inflammation in the body may increase your risk for several chronic conditions such as type 2 diabetes, arthritis, cardio-vascular disease, cancer, dementia and others. Weight gain and a diet filled with processed foods is linked to chronic inflammation.

In addition to losing weight, choosing foods that reduce inflammation while reducing foods that are pro-inflammatory may help. Here are a couple of links to find out which foods can help and which foods to avoid.

http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation Harvard School of Public Health article and arthritis foundation anti-inflammation diet.

 

Chia Seed Savvy

Not much bigger than a grain of pepper, these little seeds may become your new best friend. There versatile, nutritious and are a great weight loss aide.

Here are the facts:

1 tablespoon contains 40 calories, 3 grams of protein and no sodium. They are also a sources of calcium, soluble fiber and Omega3  fatty acids and antioxidants.

From a health perspective, including chia seeds in your diet may help you keep blood sugars more stable, reduce your appetite by keeping you feeling full longer, this may, in turn, help you with weight loss. The soluble fiber may also help prevent constipation and the fatty acids may help reduce risk of cardiovascular disease.

The Dreaded Diet Dialogue

Its that time of year again when you and all your peers seemed to be talking about what diet their on. Two months from now these diets will likely be abandoned and a new one adopted once we shed our winter clothes and spring and summer come around. This on again off again cycle is not healthy. It makes us feel like failures when the diet was probably unrealistic in the first place and it also may cause unhealthy shifts in body mass. In other words dieting causes loss of your calorie burning furnace-muscle mass. You will likely end up with a higher percentage of fat.

Weight Loss Strategy: Count Your Calories by the Company They Keep – Protein

Protein is an important macro-nutrient for everyone as it has many functions in the body (making enzymes and hormones, structure, function and regulation of tissues and organs, etc). Here’s a link for more info http://ghr.nlm.nih.gov. Most importantly when you are focusing on losing weight, adequate protein is needed to preserve muscle and bone mass. Muscle is your calorie burning furnace so you want to maintain as much as you can or even increase muscle mass while losing weight. This way the quality of weight loss will be better. In other words, you’ll lose more fat and less muscle. This will offset the drastic reductions in metabolism that can happen with some weight loss programs. It will help you keep the weight off once you reach your goal!

Weight loss and/or fitness coaching from the comfort of your home or office!

Starting in January 2017, you will be able to schedule your appointments on-line, send secured info and have your coaching sessions with me either via phone or video-chat. This not only makes reaching your goals easier, it frees up time for fitting in time to reach your weekly goals, whether its shopping for healthy foods or fitting in exercise breaks or rewarding yourself by reading a favorite novel.Continue Reading...