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By Dr. Daren Overmiller
If it feels like your metabolism is stuck in low gear – or maybe even reverse – it can be extremely difficult shake weight off. When a person’s metabolism is low, their body refuses to let go of that stubborn body fat, even when they eat better or less. One of the major principals in the weight loss program offered in my office is to increase metabolism and decrease caloric intake. By doing this, over 90 percent of program participants lose at least 20 pounds in just six weeks (42 days). Even though, I am always on the lookout for tips or tricks for my patients to help improve their metabolism even more.
Weather you need to lose just five pounds or over 100, these strategies could help.
We consume more inflammatory foods than in previous generations and this takes a toll on metabolism. Studies show that weight gain is associated with chronic low-level inflammation which can result from diet. Foods most likely to be inflammatory are junk foods, highly processed foods, grains and those high in sugar. However, foods normally considered healthy, such as nuts and dairy, can be inflammatory as well. Avoiding sugar, processed foods and other inflammatory foods can be a big help in speeding up your metabolism.
Recent studies suggest that intermittent fasting can provide the same health benefits as constant calorie restriction, which may be helpful for those who cannot successfully reduce their everyday calorie intake. In studies, both have been shown to improve survival in animals with cancer and extend overall lifespan by up to 30 percent. It has also been shown to produce weight loss, improve metabolic disease risk markers, reverse insulin resistance and boost your human growth hormone production. While both can be beneficial, intermittent fasting and skipping a meal occasionally is much easier than constant calorie reduction.
It is more important to intentionally increase your movement throughout the day. Prolonged sitting is absolutely devastating to your metabolism. Even if you exercise regularly, it will not counteract hours of sitting. A good rule of thumb is to never sit longer than one hour. Get up and move around, especially if you have an office job. American office workers may sit for up to 13 hours a day. To counter the ill effects of sitting, increase your movement throughout the day. Get a fitness tracker or pedometer and try to walk 7,000 to 10,000 steps per day. Some experts recommend standing up or moving about five to 10 minutes for every hour of sitting, during your waking hours. Do anything to keep your sitting to a minimum. Simply standing up is all that is needed to activate beneficial effects. Activities such as taking the stairs instead of the elevator, parking farther from an entrance and going for a walk at lunchtime are all great ways to increase your cumulative intermittent activity.
Use these strategies to help out with your weight loss. Check in the coming weeks for more articles with helpful tips on boosting your metabolism.
Dr. Daren Overmiller practices at Childress Specific Chiropractic, 210 Commerce in Childress. To contact Childress Specific Chiropractic, call 940-937-660.