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!

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.