Five easy ways to fire up your metabolism.

 

Here in London the temperatures are starting to rise and summer is just around the corner. If you have planned a beach holiday, it means that ‘bikini time’ is quickly approaching.

It is true that ‘summer bodies are made in winter’ but we still have some time to get ready for the beach.  I say ‘we’ because I will be going to the beach too in July, and despite my diet being pretty good –at least 80% of the time! – I haven’t been hitting the gym as much as I would have liked recently. So, I am not really sure my body is ready for that bikini right now which means it’s time to take some action!

If the thought of baring it all in a bikini, is also making your blood pressure go up, you might want to read on. I am going to tell you about five simple ways to boost your metabolism and why this is important.

Your metabolism is the sum of all the physical and chemical processes by which your body converts what you eat and drink into energy. The higher your metabolism is, the more calories you burn and the easier it is lose weight.

Your ‘metabolic rate’ which is how fast your metabolism works (and is measured in calories) accounts for around 70 percent of all the calories you burn.  70 percent!  This is why it’s important to make sure you metabolism is working well.

Metabolism is affected by a range of things like age, gender, diet, physical activity and body composition; however there are a few things you can do to enhance it.

 

  1. Drink green tea.

Green tea has always been appreciated for its high levels of antioxidants but there is evidence that its active ingredient, catechin, may help in boosting metabolism too. As green tea still contains caffeine, avoid drinking it too late in the day if you have trouble falling asleep or you know you are sensitive to caffeine.

 

  1. Eat protein.

It takes longer to burn protein than carbohydrates and fats, so your body expends more energy to absorb the nutrients coming from protein. Have some good quality protein (eggs, lean meat, fish, nuts and seeds) at every meal and snack. This will also help in keeping you fuller for longer so you don’t end up overeating.

 

  1. Add spices to your meals.

If you like a spicy dish then there is good news for you. When you eat spice your body temperature goes up which might increase the amount of energy you expend. The research looking at this refers specifically to capsaicin, the active compound that gives red chilli pepper its powerful kick. And it appears that, although eating chillies gives you just a temporary boost in metabolic rate, it might also increase feeling of satiety which is another good reason to spice foods up!

 

  1. Do some HIIT.

HIIT workouts normally include short bursts of high intensity exercise, alternating with short relief breaks. There is evidence that this form of exercise protects against heart disease, supports healthy blood pressure and also improves insulin sensitivity which impacts metabolism.  So, it’s official there is no need to spend hours at the gym with these shorter, but still effective, powerful sessions. I like the sound of that!

 

  1. Get a good night sleep.

Unfortunately we are a sleep deprived society who sleeps, on average, 2 hours less than a century ago. Research shows that people who are sleep deprived are more likely to overeat or choose unhealthy foods because their appetite/hunger hormones are altered. We are all different, so we all require different amounts of sleep for optimal function; however most people need around 8 hours of good quality sleep at night for optimal health.

 

We all know that there are no special foods or magic tricks that are going to make us lose weight quickly, safely and for good. However, if you just need to tone up or have only a couple of pounds to lose, following these simple tips might just do the trick and you will arrive at the beach looking great and feeling fantastic!

 

If you would like to lose weight in a safe way and maintain your weight loss for good without any starvation or fad diet, please get in touch. Call 07772491975 for a discovery call to find out how I can help you feel good about your body again!

 

Are you really hungry? Why distinguishing between physical and emotional hunger might be your best weight loss tool.

 

 

I have been really busy this month, and most clients have come to see me to lose weight.  There are many reasons why people might be struggling to maintain an ideal weight, and unfortunately it is rarely just a question of ‘calories in versus calories out’. If you are eating reasonably well and exercising too, but you still struggle with your weight, you might benefit from further investigations. Various imbalances in the body can make weight loss hard and need to be addressed. These include food intolerances, hypothyroidism, adrenal fatigue, poor digestion as well as nutrients deficiencies.

However, I would like to address another issue here. One thing that most of my weight-loss clients have in common is that, according to them, they have a ‘difficult relationship’ with food. They tell me that this relationship is hard to explain; they call it ‘weird’, ‘shameful’ or simply ‘embarrassing’.  They say that sometimes they eat out of habit, or because they are bored, lonely, tired or stressed. Well, who has not done that, at least once? I can tell you that I have been there, and you?

This is emotional hunger which has nothing to do with physical hunger but still needs to be addressed if you want to lose weight.

Here are some clues to help you identify which hunger you might be experiencing:

 

PHYSICAL HUNGER 

 

·         Stomach is growling

 

·         Builds gradually

 

·         Can wait

 

·         Can be satisfied with a variety of foods

 

·         Stops when you are full

 

·         Occurs 3+ hours after a meal

 

·         Eating to satisfy physical hunger doesn’t make you feel bad about yourself and leads to satisfaction

 

 

EMOTIONAL HUNGER 

 

·         No physical clues

 

·         Develops suddenly

 

·         Needs to be satisfied immediately

 

·         Craves specific comfort foods

 

·         Persists even when you are full

 

·         Occurs at random times

 

·         Leads to feeling of guilt, powerlessness and shame

Next time you feel like eating something, ask yourself if you are really, truly hungry.

Is your stomach growling? When was the last time you ate something? Could you be thirsty instead? Drink a glass of water, wait for about 20 minutes and if you are still feeling hungry, then go ahead and have something to eat. Start to listen to your body, tune in and learn to recognise the physical signs of true hunger. Do not reach for food just because the clock says it is time to eat! On the other hand, if you are experiencing emotional eating you need to find satisfaction in something other than eating. You need to take a step back, take a deep breath, dig deeper and ask yourself what kind of void you are trying to fill.

So, next time you are reaching for the biscuits, ask yourself:

Am I bored? Change what you are doing. Go for a walk, exercise, give yourself a manicure/pedicure or read a book.

Am I lonely? Call a friend. Make a plan to meet up with someone you have not seen for a while, have something to look forward to.

Am I upset? Take a deep breath and let it go. If you truly have no control over the situation there is no point in getting stressed about it.

Am I tired? Take a break if you can. Have a hot bath, a massage or take a short nap.

Remember, no amount of food will ever satisfy emotional hunger.  Yes, not even a whole jar of Nutella is going to do the trick!

 

If you would like to discuss any of these topics, get in touch. Alongside Nutritional therapy, I regularly use NLP (Neuro Linguistic Programming) coaching techniques to help people make positive changes and achieve their goals.