Metabolism and Fat Loss Boosters
We often have patient who are losing weight steadily but want more. Then there are the individuals that have slowed the fat loss and want to know how to speed it up again. We also have patients who have had surgical procedures that have necessitated a protracted period of bed rest or limited activity and they would like to know how to jump-start their metabolism.
Your metabolism is the sum of all of the physical and chemical processes that are used to consume the nutrients in your body with the goal of creating energy. The medical weight loss program by itself has been shown to be a major metabolism booster due to the high quality protein, coupled with the nutritious veggies and fiber to help elimination.
However, there are always the questions, “what more can I do?” So I have broken down some remedies that have shown promise in increasing metabolism and getting the fat off quicker.
First, water is such a crucial component to increasing fat loss, water is the most essential component for the chemical reactions that occur in your body constantly, try boosting your water intake to ½ your body weight in ounces per day, you will feel less hunger and experience an improvement in just about all parts of your body.
Second, get more sleep! Sleep is one of the important ways our body heals and it vital for both physical function and mental ability, if you want to look and feel your best, get at least 8 hours of sleep per night if you are and adult. Teens can require as much as 12 hours of sleep to function at their best so no more late nights, kids! Sleep is not just important for these functions, it has also been shown to improve weight loss and can be a great way to ensure that you are getting the most out of your diet and exercise programs. Get more sleep and you will notice a big difference in all parts of your life!
Third, increase your muscle mass. Your muscle is your engine that powers not only your movement but muscle requires more energy to sustain itself and so it burns many more calories than fat or other tissues. The best ways to increase your muscle mass is to add some heavier weight to your exercise routine (don’t overdo it!) and make sure that you are consuming at least 100% of your bodyweight in grams of protein per day. For example, a 150 pound person should eat 150 grams of protein per day on this regimen. This regimen could add 5-10 lbs of muscle mass which can have a significant effect on your fat-burning metabolism.
Avoid all stimulants, these over-the-counter drugs can have serious side-effects, and they can interfere with medications that you may be taking. You can use Oolong Tea, Green Tea, jalapeno peppers, ginger, turmeric and all other spicy herbs can boost the metabolism. Fish oils have also been shown to increase fat burning enzymes and reduce fat-storage enzymes. You can take 1-6 grams per day to start and work up to more if more therapeutic effect is desired. Again, if you are on medications, you should consult with your prescribing doctor before taking excessive amounts of the above listed products.
One of the best metabolism boosters come not from extended bouts of exercise, but from short routines throughout the day that can get your heart thumping. 1 minute of jumping rope, or jumping jacks or even just running quickly in place can speed up your metabolism significantly. Start with 1-2 of these quick one minute exercises and work up to several per day. You won’t break a sweat but you will see a significant improvement in your body’s ability to metabolize nutrients.
These are just a few suggestions to get your metabolism in gear. If you have other, let us know! We provide weekly lectures to our medical weight loss patients and are always willing to give tips and suggestions for improving your health and well-being!
Dr. Jason W. Haas