How do I increase my metabolism??
Weight Loss Tips • February 3, 2020
Many of us remember the days when we could eat whatever we wanted and still not gain weight. This becomes very difficult to do as we age. The metabolism decreases by about 2-3% each decade which makes a big difference when trying to keep to a healthy weight.
There are 6 things that are within our control that can help to BOOST THE METABOLISM:
- Getting good nutrition. Sounds obvious, but it is not always as easy as we think. Many of my patients eat a healthy diet but are not getting enough protein or all of the nutrients that they need. Their intentions are excellent, but professional help with the calculation of your protein needs based on your age, activity level, and Body Mass Index (BMI) make weight loss much easier without struggling with hunger.
- Make sure that none of your prescription or over-the-counter medications have a side effect of weight gain (very common). Having a doctor who specializes in Obesity Medicine review your medication list and make modifications for those “weight-gaining” medications can make a huge difference in your appetite and metabolism.
- Increase your activity level. Exercise not only burns calories, it also suppresses the appetite, builds muscle which burns more fat, and reduces your risk of many diseases. You don’t need to train for a marathon but do talk to someone who knows your medical issues about where to start with exercise.
- Work on chronic stress management. Chronic stress leads to chronically elevated cortisol, our stress hormone. When cortisol levels are persistently high, the metabolism slows down and weight is gained. Stress management is a long-term goal for most of my patients as stress cannot simply be magically reversed. It is a process.
- Practice good sleep hygiene! This is something that I discuss with every patient. Getting less than 6 hours of sleep per night disrupts the hormones that monitor appetite and energy metabolism. Chronic poor or limited sleep will lead to weight gain even with the world’s most perfect diet. I love to help my patients rediscover the gift of unwinding at night and getting a good night’s sleep!
- Consider using anti-obesity medication. These are not the old-fashioned “diet pills” of the past that left people feeling jumpy, sped up, and with little appetite at all. There are currently 8 safe, FDA-approved medications for weight loss that when used correctly with the proper nutrition plan make weight loss much easier than ever before. They help with both losing the weight and keeping the weight off. These medications improve weight loss over diet, exercise and lifestyle changes by 5-12% per year. Work with an Obesity Medicine specialist who knows how to appropriately use and finesse these medications to get you weight loss success without struggling or side effects.
Here’s to improved health, improved self-esteem and body image, and to feeling good every day. We are just a phone call away. Elyse Dishler, M.D. Obesity Medicine. 856-261-3168.