Effective ways to boost metabolism

March 1st, 2019 + The Naturopathic Co.

SPEEDREAD>>

Metabolism is a series of biochemical processes within the body which convert food to energy. Your basal metabolic rate describes how many calories your body needs at rest (ie how many calories it needs to perform basic functions).

We are all different, some people have a naturally faster metabolism and others have a more sluggish metabolism. However, we are all the same in that metabolism tends to slow down with age, so let’s look at some effective ways to boost your metabolism and keep it going strong to maintain a healthy weight.

Avoid antibiotic overuse

Antibiotics cause weight gain. Research has shown that children exposed to antibiotics early in life are more likely to become overweight later in life. Another study showed that mice gained twice as much weight when exposed to antibiotics then those that were not, even when both mice had the same food intake. Another study showed that humans who were exposed to H pylori bacteria, the hunger hormone ghrelin was increased by 6 times the norm, and remained at a high level for months. This caused significant weight gain.

Balance your microbiota

Your intestinal bacteria are involved in the reduction of inflammation, manufacture of some nutrients, as well as digestion. It’s important to look at a cleansing diet to clear out unwanted bacteria, reset the system and set the stage for healthy bacteria to flourish. Your naturopath can assist you with nutritional advice, as well as herbal support to clear unhelpful bacteria. Functional testing can show exactly what is living in your gut, and what those specific strains are sensitive to so they can be eradicated.

Eat protein and fibre with each meal

Build muscle tone and ensure your hormones are in balance by eating protein at each meal. Muscles burn calories, so it’s important to build your muscle tone. Adequate protein intake is also extremely important for balancing hormones. Fibre supports good digestive health and the efficient removal of waste, so that you don’t carry excess weight in unwanted waste and sluggish bowels.

Increase your activity levels

There’s no way around it: to lose weight, you must burn more calories than you consume. There are certain exercises that are better at burning fat and stimulating your metabolism than others. For example, HIIT training has been shown to positively influence metabolism.

Eat smaller meals more regularly

Instead of consuming 3 large meals that may put stress on your digestive system, research has shown that consuming smaller meals more frequently allows the digestive system to better process food and assimilate nutrients, as well as stabilise blood sugar levels. Just be sure to eat only when you are hungry. Leave the emotional eating behind.

Check for hormonal imbalances

Your naturopath is able to run lab tests on your hormone levels that may be interfering with weight loss. If there are any underlying conditions, such as an underactive thyroid, it can significantly impact weight. In addition, it’s a good idea to check levels of all essential vitamins, minerals, and nutrients which are all needed for healthy production of hormones.

Eat earlier in the day

Eating late at night is not a good metabolism booster. Eating breakfast helps to stimulate your metabolism, as your stomach acid is at it’s peak during the early hours of the day to around lunchtime. Choose larger quantities of food at these times to support your digestive system by tapering off your intake in the late afternoon.

Drink more water

Studies have shown the effect of drinking 500mL of water increased metabolic rate by 30% in adipose tissue. Heating the water, increased metabolic rate even further. Another good reason to be drinking adequate water each day.

Boost your diet with capsaicin

Add capsaicin to your cooking – it’s found in cayenne pepper and is what makes peppers hot. Research suggests that capsaicin helps the body to burn more calories as the body uses more calories to break down the food you’re eating, and it suppresses appetite at the same time. We can see that the metabolism is boosted almost immediately on consumption, and may last up to 30 minutes after a meal.

Get herbal support from your naturopath

Gymnema sylvestre is a herb that assists with weight loss and sweet cravings. It contains compounds that decrease the body’s absorption of sugar during digestion and is classified as an antiobesity, antidiabetic, and hypolipidaemic herb. One study found that Gymnema sped up the body’s ability to process fat and glucose.

Yvette is a qualified Melbourne-based Naturopath and Nutritionist, MINDD Practitioner, member of the Naturopaths and Herbalists Association of Australia, and Complementary Medicine Association. Yvette specialises in the treatment of conditions commonly affecting women and children, with a key interest in children’s digestive and neurological conditions, as well as women’s hormonal concerns, digestive issues, fatigue, anxiety, and skin concerns. Yvette consults in South Yarra, Melbourne, as well as Australia-wide via skype/zoom/phone.

References

https://www.bbc.com/news/health-29409087

https://www.larabriden.com/how-antibiotics-cause-weight-gain/

https://www.ncbi.nlm.nih.gov/pubmed/14671205

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608767/

https://www.ncbi.nlm.nih.gov/pubmed/14649970

https://www.ncbi.nlm.nih.gov/pubmed/24630935

https://www.ncbi.nlm.nih.gov/pubmed/19345452

The Naturopathic Co. Melbourne Naturopath