Make your metabolism work for you!

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How to alter your metabolism to increase daily caloric burn

We hear how important our metabolism is in losing weight, but what is our metabolism, exactly? 

The metabolism is the Internal process by which your body expends energy and burns calories. It is responsible for converting the nutrients you consume through food and beverages into energy to regulate the systems in your body that you rely on for survival.

How fast your metabolism works is determined mostly by genetics, but YES, this can be altered!

Metabolism can slow due to aging, seeing a natural increase in weight once you hit your mid 30s. However, the reality is that as you age you become less active and you don’t consume the macronutrients that are essential for good health in an aging body. 

Book a call with me to discuss macronutrients and meal tracking in more detail here!

While most sedentary folks won’t want to jump straight into exercising 5-6 days a week, or in some cases can’t exercise for medical reasons, there are other ways – and very SIMPLE ways to get your metabolism to burn more calories for you! 

Below is a list of the most effective changes you can make in your daily routine to keep your metabolism working overtime.

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Interval exercise – Studies have show that the metabolism can stay revved up for up to 24 hours post workout when engaging in high intensity interval training, or HIIT. One 12 week study showed that HIIT, referred to as high intensity intermittent exercise in the study notes, showed a significant decrease in abdominal, trunk and visceral fat levels just six weeks into the study. Participants engaged in HIIT, or HIIE, 3 times a week, for 20 minutes a session. 

BEWARE: You can do TOO MUCH HIIT training. The suggested amount for the most benefits would be 3 days of HIIT training for 30 minutes a session!

Weight Training – Weight Training increases your muscle mass, and more muscle means more calories burned every day, even if you’re watching Netflix on the couch for your entire rest day!

Protein Intake – Protein has a significantly higher TEF, or thermic effect of Food, then other macronutrients. By increasing your protein intake, you can increase the speed of your metabolism. Protein has been proven to increase your metabolic rate by 15-30%, compared to 5-10% for carbs and 0-3% for fats. High protein also helps you feel full longer, preventing overeating. 

Stand Up More – A UK study done in 2013 concluded that a work day spent standing up as opposed to sitting can lead to an extra 174 calories burner per day, with no added exercise to the daily routine! A great reason to invest in a standing desk or place your laptop on a tall table or counter while working at home! 

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Water – Drinking roughly 17 ounces of water increases resting metabolic rate by 10-30% for up to an hour. Drinking cold water may prove to be even more beneficial due to the body’s natural process of expending energy to help heat the body back up. Study showing middle aged and older adults who drank half a liter of water before each meal for a duration of 12 weeks lost around 44% more weight than those who didn’t.

Green Tea/Oolong Tea – Green tea contains a compound called epigallocatechin gallate, which can modestly increase metabolism by 4-5%. Obesity Reviews study showed 3 cups, or 250 milligrams consumed burned an additional 100 calories per day. Some researches believe that consuming these teas on a regular basis could prevent the common weight loss plateau that results from a decrease in metabolism. It is ideal to note that other studies have been conducted that resulted in a very slight increase or no increase of metabolic activity, and results could be only applicable to some. Regardless, it doesn’t hurt to try due to the high content of antioxidants in Green tea. 

HOT OR COLD?

There is no difference between hot green tea and cold green tea when speaking in terms of the chemical compounds that promote weight loss. However, it is important to keep in mind that a cold green tea can be highly diluted by water which would in turn decrease its fat burning abilities.

BEWARE: Some chilled or canned green teas contain a large amount of sweeteners and sugars that could show adverse results in reaching your goals. Even “sugar free” flavored green teas can hide sugars or a synthetic sweetening process that is detrimental to the teas strong abilities. It is best to brew this tea in hot water and then chill it in the fridge. Use one tea bag for every 8-10 ounces of water added. Add Stevia or monk fruit sweetener if you absolutely need to sweeten this tea. Green tea is high in caffeine, so try not to consume it after 1pm so not to disrupt your sleep!

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Coffee – Studies have shown that coffee can boost the metabolism by 3-11%. Similar to green tea, it also promotes fat burning capabilities. This effect appears more in those who are already lean than those trying to lose weight. A study showed that coffee increase fat burning by 29% for lean women, but only 10% for obese women. Therefore this is best used for maintenance.

Ginger/Lemon – A small sample study conducted in 2012 showed that ginger beverages assisted significantly in weight loss goals. This study showed increased thermogenesis and reduced feelings of hunger with participants who consumed a hot ginger beverage. While this is a temporary effect, as no difference was noted in BMR, it is noted that this is a great way to maintain weight loss and increase TEF immediately after meal consumption. 

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SLEEP!!! – While I address ALL of the great benefits of a good nights sleep here, I feel it is the MOST BENEFICIAL factor in reaching your weight loss goals. YES! Even more important than exercise and a caloric deficit! If you are one of the many individuals rolling your eyes and mumbling “Great, I’m screwed” under your breath as you read this, fear not! There are so many steps that you can take to increase your quality of sleep! Be sure to refer to my blog post on sleep to find out how!

Meditation – While I don’t believe meditation can increase your metabolism, it CAN be used as a powerful tool to reduce weight and waist circumference in a short period of time, according to this randomized controlled 2019 Brazilian study (9). 

Studies show that your metabolism will slow down long-term when forcing your body into a famine. So losing a lot of weight in a short period of time will result in excess weight gain later on, due to the metabolism slowing down.

Superfood Juices – While most of us know that eating our fruits and veggies are crucial to overall health and wellness, there are still less than 10% (ages 18-34) that are consuming the recommended five servings a day, and less than 24% ages 34-64. Supplementing with a green juice or powder is extremely important when it comes to your health and proper functioning of your metabolism. Not only will a green juice powder boosts energy levels, it will increase your recovery time post workout, improve your immune system and improve our youthful appearance! 1st Phorm has the highest quality product on the market. It is organic, GMO Free, derived from north America and contains all non synthetic botanical superfoods. If you follow me on social media, you’ve probably seen me rave about this product more than once (along with the Reds). If you’re looking to improve your digestive health and increase the performance of your body, give it a try here. <–This link offers FREE SHIPPING! If you have questions about supplements, feel free to E-mail me at MFilijan@gmail.com or DM my social media.

Fish oil- A high quality fish oil can be extremely beneficial for anyone, regardless of if they are active or sedentary. Fish oil lowers blood pressure, improves cognitive function, improves mood and can help reduce symptoms of ADHD, asthma and depression, assists in weight management (by regulating insulin sensitivity), and improves your natural anti-inflammatory response. Most of us don’t consume 3-6 servings of fish 3 times a week, so supplementing is essential for optimal health. Again, 1st Phorm is my go to company for the highest quality fish oil available. You can also get FREE SHIPPING on their Full Mega fish oil by using this link. Again, please e-mail me with any questions!

Curious how many calories you burn on average during your workouts?

check out this article by VeryWellFit blogger Paige Waehner,

HOW TO CALCULATE THE CALORIES YOU BURN DURING EXERCISE

References:

1.Harvard Health Publishing, April 2018. The Truth About Metabolism, https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism.

2.Water Consumption Increases Weight Loss During Hypocaloric Diet Intervention In Middle-Aged and Older Adults.

Elizabeth A Dennis 1Ana Laura DengoDana L ComberKyle D FlackJyoti SavlaKevin P DavyBrenda M Davy

Obesity (Silver Spring) 2010 Feb;18(2):300-7. doi: 10.1038/oby.2009.235. Epub 2009 Aug 6.

https://pubmed.ncbi.nlm.nih.gov/19661958/

3.The effect of high-intensity intermittent exercise on body composition of overweight young males

M Heydari 1J FreundS H Boutcher

J Obes 2012;2012:480467. doi: 10.1155/2012/480467. Epub 2012 Jun 6.

https://pubmed.ncbi.nlm.nih.gov/22720138/

4.Standing-based office work shows encouraging signs of attenuating post-prandial glycaemic excursion

John P Buckley 1Duane D MellorMichael MorrisFranklin Joseph

2014 Feb;71(2):109-11. doi: 10.1136/oemed-2013-101823. Epub 2013 Dec 2.

5.Thermic effect of medium-chain and long-chain triglycerides in man

T B SeatonS L WelleM K WarenkoR G Campbell

1986 Nov;44(5):630-4. doi: 10.1093/ajcn/44.5.630.

6. West, Helen, RD. Julky 27 2018. 10 Easy Ways to Boost Your Metabolism (Backed by Science). https://www.healthline.com/nutrition/10-ways-to-boost-metabolism

7. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study

Muhammad S. Mansour,1 Yu-Ming Ni,1 Amy L. Roberts,2 Michael Kelleman,2 Arindam RoyChoudhury,3 and Marie-Pierre St-Onge1

0.1016/j.metabol.2012.03.016

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/

8. Gelsomin, Emily. MLA, RD, LDN. June 2020. Olive Oil or Coconut Oil: Which is Worthy of Kitchen-Staple Status? https://www.health.harvard.edu/blog/olive-oil-or-coconut-oil-which-is-worthy-of-kitchen-staple-status-2020061820077

9. Effect of Healing Meditation on Weight Loss and Waist Circumference of Overweight and Obese Women: Randomized Blinded Clinical Trial.

Sampaio C, Magnavita G, Ladeia AM.

J Altern Complement Med. 2019 Sep;25(9):930-937. doi: 10.1089/acm.2019.0092. Epub 2019 Aug 2.

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