Metabolism & Weight Loss

The topic of healthy nutrition and weight loss is hot right now and metabolism is the new buzz word! Recent research shows that long-term weight loss is related to how a person’s metabolism adjusts and adapts to changes in their diet and activity level. That is why we guide our patients through change in nutrition lifestyle and habits, and advise against dieting. Besides diets being hard, most people gain the weight back after going on a weight loss diet. That’s because the actual mechanism of burning fuel doesn’t change. For this to happen, one has to get the body to change metabolism and keep it switched.

What is Metabolism

Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate – what you might call metabolism.

Several factors determine your individual basal metabolic rate, including:

  • Your body size and composition. The bodies of people who are larger or have more muscle burn more calories, even at rest.

  • Your gender. Men usually have less body fat and more muscle than do women of the same age and weight, therefore burning more calories.

  • Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

  • Your eating patterns, food choices and habits.

Physical Activity

Efficient Exercise

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-blasting workout. It is simple but very effective!

Check out this 10 minute HIIT tabata workout!

Food Focus

Healthy Fat Options Include:

Healthy fats include: avocado, olive oil, coconut oil, MCT oil, almond butter, ghee or butter (if you can tolerate it).

Smoothie Recipe: Power Frosty Treat

1 scoop whey protein (we have coconut, vanilla, chocolate, or unflavored)

4-5 ice cubes

8 oz water, almond or coconut milk

1 tsp MCT Oil

1 tbsp collagen

Blend all ingredients in a blender, add ice or water to desired consistency.

A Note From Elizabete
I hear many of my patients say they are willing to eat the right foods, but are confused about what to choose because there is so much conflicting information out there. I am trying to keep you informed and current with what is available through this short newsletter. Feel free to contact me for more information. Take care and be well.