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Weight Loss

Natural Ways to Boost Metabolism: Part 2

May 22, 2012

I’m Kim.
I’m an M.D.-turned-coach and I’m dedicated to helping you build your dream career + lifestyle. Welcome to my blog, where I write (and podcast) about wellness, business + success!
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Summer is on its way. And with those blossoming trees and wafts of warm air, thoughts turn to the inevitable: swimsuit season.

I don’t know if this induces shudders in you, but it certainly does me. I’ve long believed they use funhouse mirrors in swimsuit changerooms, you know the kind that make certain bits look too big, certain bits too short, certain bits too wobbly…

Anyway, whether it’s truly due to sadistic shop owners or, um, it’s just me, the time is ripe to spring into action and trim down a little.

I first wrote about natural ways to boost metabolism a few months ago. Here are 4 more tips:

1. Eat Breakfast.

I know, this isn’t exactly a new idea–but it really does help weight loss efforts. You need to literally break your overnight fast to get your engine revving–otherwise your body senses starvation and slows metabolism to conserve energy. So breakfast is a no-brainer. But what are your best choices? If you can include protein, you’re ahead of the game. Studies show that people who have a protein-rich breakfast have increased satiety and fewer cravings through the day. When I had gestational diabetes, one of my key strategies for steady blood sugar through the day was having protein in my breakfast. Yogurt, eggs, lean ham are all good choices. Other ideas: peanut butter on whole grain toast, or a fruit/yogurt smoothie, perhaps with whey protein powder. Or sprinkle nuts in your oatmeal, or munch on a high protein granola.

2. Sleep.

Research has repeatedly shown the dangers of insufficient sleep to your health…and to your waistline. In studies, people who get insufficient sleep are more likely to be obese. One of the culprits? Ghrelin, your hunger hormone. Seems this little demon goes a bit postal if you don’t get enough sleep. Triggering those bleary-eyed pantry ransackings in search of stray oreos. Sleep doesn’t come easily for you? Read this.

3. Deal with stress.

Unremitting stress causes increases in cortisol–a hormone that specifically favors fat accumulation in your tummy and midsection. Not to mention the whole stress eating thing, and comfort food-seeking tendencies when stressed (that tend to lean more towards Haagen Daazs and less towards broccoli). Do your metabolism a favor and get your stress under control. There are lots of effective ways. Start here.

4. Nibble on chocolate.

I saved the best for last, here. A new study from the University of California found that adults who were frequent chocolate eaters had a lower body mass index (BMI) than people who ate chocolate infrequently. And it wasn’t because the chocolate fans ate fewer calories overall or exercised more. So what’s up with chocolate? The study authors believe that because chocolate is rich in certain antioxidants, it may have a beneficial effect on our metabolism. Also, chocolate contains epicatechins, a flavonoid that has been shown in animal studies to increase lean muscle mass and reduce weight. (If this makes you happy, read more good news about chocolate.)

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