In a study done by the CDC, roughly 50% of people are looking to lose weight. When we heard that not only were we shocked but as someone who has personally gone through those feelings of wanting to lose weight, I wanted to throw my 2 cents and thoughts around the ideas, beliefs, and thought processes of the weight loss journey. Excess weight gain leads to health problems like heart function, higher blood pressure, increased mortality, stroke, or arthritis. But people spend so much time counting calories that they forget about a key factor in weight loss: IMPROVING METABOLISM. But what exactly is your metabolism and how does it work for weight loss?
If you’re looking to lose weight or just take off those last stubborn pounds, you’re going to want to keep reading to learn more about how to improve your metabolism.
What is Metabolism?
Ok, whether you’re a seasoned vet in the health and wellness world or you're new here, let's take you on a crash course with the leading question. WHAT IS METABOLISM? Your body needs energy to function and we get that energy from food. Metabolism is your body’s way of breaking down the food you eat into energy so your body can use it. It can be a very complex chemical reaction and differs for different types of food. But, to really simplify it, you can think of calories like fuel for your car! We’ve got premium, diesel, E85, etc.
In metabolism, your digestive enzymes break down food and carry the substances to your cells for energy (fuel). The basal metabolic rate or BMR is a measurement used to gauge the rate at which your body burns calories, similar to how many miles per gallon your car gets! Many things contribute to the BMR, such as exercise, the amount of muscle in your body, and genetics. We all have a friend who we swear gets better “MPG” because they eat and eat and their body burns it off!
Not everyone has the same BMR, and as you age, your BMR decreases.
7 Ways to Improve Metabolism to Lose Weight
The good news is that even with age or disappointing genes, you can improve your metabolism to work for you and help you aid in weight loss. Here are some ways you can start improving your metabolism today.
Because muscle burns fat and uptakes a lot of blood sugar, one of the best steps you can take is to start an exercise routine. Exercise not only gives you energy but it builds muscle over time that will help you burn more fat.
High-intensity interval training is preferred for boosting your metabolism. HIIT workouts are fast-paced and the effects last for hours, which means your body continues to burn calories long after the end of your workout. HIIT workouts are meant to be short, spanning only 10-30 minutes.
2. Ascend Slim Weight Loss Program
Sometimes, even while doing all the “right” weight-loss things, you still need help. This is where the Ascend Slim weight-loss program comes in.
Ascend Slim is a natural and healthy weight-loss supplement designed to give you the boost you need to lose weight. Not only do you take the supplement, but you meet with a doctor to check your body mass index (BMI) and assist you in your weight-loss goals safely and effectively. The program lasts 42 days and women patients lose between 15 – 25 pounds and 2.5 – 3 dress sizes on average. The best part is the lasting effects. After the program when we discuss our new BMR and food goals, most of our patients are having to eat more than they did when they started the program, and keeping the weight off!
3. Eat Metabolism-Boosting Foods
The foods you eat can contribute to the rate of your metabolism. If you’re looking to lose weight, you want to eat foods that boost your metabolism like proteins and complex carbohydrates. These can be foods like beans, fish, eggs, seeds, and whole grains.
Additionally, some research suggests spicy foods such as chilis may aid in metabolism as well. If you’re unsure if a food supports your metabolism, try referencing the Ascend Slim food list.
If you know someone with a fancy sportscar, they’re typically only putting the nicest fuel in it. Are you treating your body like a Porsche or an old, rusty car? Fuel up with the premium stuff!
4. Drink More Water
Sugary drinks like sweetened coffees, soda, and teas, to name a few, can wreak havoc on your metabolism. The added sugar contains loads of calories and they’re easily consumable.
On the contrary, drinking more water contains no calories, helps you feel full, keeps your body hydrated, and may increase your metabolism. Water rids the body of toxins and waste, keeping your metabolism working. To drink more water, get a glass that you love and refill it throughout the day.
You read that right! Sleeping and boosting your metabolism at the same time sounds too good to be true! However, a lack of sleep negatively impacts your metabolism.
At night the body repairs itself from the previous day. When you don’t get enough rest, your metabolism can slow down, and there may be some research that shows lack of sleep promotes insulin resistance as well. This means the day after a poor night’s sleep, your body can gain more weight off the same amount of calories! For adults, you want to aim for 6-9 hours of sleep per night.
6. Drink Coffee and Green Tea
While drinking water is recommended over any other drink, coffee, and tea may impact your metabolism as well because of the caffeine content.
Caffeine is a stimulant that gives your body energy and burns fat as well. You can enjoy your cup of coffee or green tea but stay away from added sugars, syrups, and other sweeteners that may add extra and unwanted calories and body disruptors.
Also, green tea holds an impressive amount of antioxidants, which are beneficial for the health of the body as well. With green tea, not only will you get a metabolism boost, but antioxidants as well!
7. Stand Up
Those who have desk jobs have a higher risk of being obese than those who work jobs where you need to move around. This is because sitting can increase obesity and other chronic health problems.
Standing and moving around benefits your metabolism more than sitting. If you have to sit for work, try to move around every 40 minutes or so (even if it’s just for 1 minute!) to give your body a break from sitting. If you can, invest in a standing desk that allows you to work, but gives you the option to work standing if you choose.
Improve Metabolism With Ascend Slim Diet
Losing weight is a healthy goal, and you can keep it up by boosting your metabolism with these tips and tricks. Incorporating healthier foods and drinks and exercise habits into your life will help you achieve your weight loss goals.
Feel like you’re doing your best but just need an extra boost?
Are you ready to get started on the path to a healthier you? Learn more about the Ascend Slim Weight Loss Program to decide if it’s right for you!
It’s super easy to come in and consult with one of our doctors on what may work best for you, your body, and your goals. Give us a call at 402-480-6680 to get started!