PLATEAU BUSTERS!
By JJ Virgin, CNS
Have you hit the weight loss wall?
Check out the following tips to help you rev up your metabolism!
1. Be sure to get protein in at each meal-protein is by far the most satiating and the most thermic
(i.e. the process of digesting it raises your metabolism). The best sources from animal as thesecontain the complete profile of essential amino acids and are more bio-available which means that you body can use them more effectively and efficiently. Look for low fat choices like egg whites, whey protein and turkey breast.
2. Drink up…. water that is!!! Even a little dehydration can dramatically impact your metabolism! You need water to burn fat and if you are drinking caffeinated or alcoholic beverages you are dehydrating your cells further.
3. Trade your starchy carbohydrate servings for more non-starchy veggies at one - two of your meals, especially your evening meal.
4. Make sure that one of your fruit servings is soon after your workout (within 60 minutes) to help store energy back into your muscles without raising insulin.
5. If possible do 2 workouts some days (just don’t do cardio too late in the day and be sure sure sure to stretch after to bring stress hormones down again) to boost your metabolism.
6. Check out the following supplements in the WLR chapter of Dr. Phil’s book -these are the ones that I make sure all of my fat loss clients are on: · Carnitine Tartrate Powder or Carnitine Synergy - helps the body use fat for fuel · Chromium Synergy -helps prevent the loss of lean body mass while losing fat, helps keep
blood sugar stable · CLA - research shows that it helps burn abdominal fat · B Supreme and C+ Bio Fizz to help your body handle the stress · Twice Daily Multi - since we know there is no way to get everything from your diet · Calcium - good research to show that calcium helps with weight loss-be sure to divide the
doses into 500 mg or less to be able to really absorb it
· Fish Oils; Omega Ultra Marine Softgels or Krill Oil - should be part of your core supplement protocol because of all of the benefits they have for brain and heart health, reducing depression, bone strength and reduction of inflammation.
7. EGCg -Green tea contains a compound that has been found to aid with fat burning and may raise metabolism. Drink at least 4 cups of green tea a day to get these benefits.
8. Go decaf!!! Caffeine can make you insulin resistant which makes you a fat storer rather than a fat burner. Trade your coffee and tea for decaf.
9. Pump some iron. Muscle dictates your metabolic rate-each pound of muscle you add burns 4050 more calories per day.
10. Eat small meals and snacks throughout the day-eating raises metabolism and eating less more often means less insulin response, better blood sugar balance and less cravings.
11. Check your portions. Learn to read labels and ask questions at restaurants. Ask for sauces on the side and monitor how much you use. Everything counts so pay attention to how much you are actually eating and make sure you are on track with optimal amounts of protein, limiting your starchy carbs and fat and getting in enough non starchy vegetables.
12. Read labels. Learn all of the different names for sugars and be sure you are choosing foods that are low in sugar and fat, high in nutrient value and fiber. Ignorance is never an excuse! If you aren’t sure about something, skip it until you can find out if you should be eating it or not.
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