I need to lose weight, but I'm so busy working. Sound familiar? I hear it a lot and as a health copywriter I write about this often for clients in the health and wellness world. And this was my story as well. Boosting our metabolism and protein pacing are equally important aspects of weight loss. We need to get our metabolic rate pumping. But when will you have enough time if you are so busy at work? Especially office workers like me. The key to boosting metabolic rate is increasing the mitochondrial number and improving thermogenesis. The most highly thermogenic tissues are muscle. To activate mitochondrial biogenesis and thermogenesis, there are several things we can do and eat including; exercise, calorie restriction, omega 3 fatty acids, and phytonutrients like green tea.
Mitochondrial Energy Production
I have clients who scarcely eat all day. They have dietary records that would leave most of us ravenous. However, they still find it impossible to lose weight. Often with obesity, the mitochondrial energy production becomes compromised. Inflammation and oxidative stress may also compromise obesity. When energy can’t be processed through the mitochondrial and translated into ATP, it may accumulate as fat within the cells. This simple biochemical pathway provides a wealth of explanation in tired, overweight clients. I find supporting mitochondrial function with crucial nutrients useful for most clients. These essential nutrients include; vitamin B’s, magnesium, calcium and carnitine. All these essential nutrients are in our 30-day superfood nutrition program. They provide considerable improvements in energy levels and metabolic rate. Calcium is increasingly being shown to be an essential weight loss nutrient.
Unhealthy Fat Cells
Fat cells secrete a wealth of mediators. They may be a significant driver of chronic disease-related insulin resistance and inflammation. Not all fat is equal in its activity, with visceral fat known to be more metabolically disruptive than subcutaneous fat. When adipose tissue becomes dysfunctional in an environment with excessive calories, fatty acids may begin accumulating in dangerous places. This may impair the function of vital organs such as the heart, the liver, the pancreas. The hallmarks of metabolic syndrome and diabetes include fatty organs. Additionally, reducing systemic inflammation also improves metabolic health. Especially relevant is a protein pacing diet as one of the best ways to improve insulin sensitivity and reduce inflammation. Also, this type of food may help with the loss of visceral fat and a fatty liver.
Exercise And Protein Diet
Protein pacing is effective for weight loss. A thoroughly researched study shows women who followed this diet and exercised enhanced their weight loss. This also improved their muscular endurance, strength, power, and cardiovascular health. Exercise including resistance, interval, stretching, and endurance training.
Weight gain used to happen quickly for me. When I was running my cafe, I was on the go all day. My mind was always active, thinking, planning and worrying. Doesn’t all that burn calories? So why was I putting on weight?
Why does stress cause some of us to lose weight, and prevent others from being able to shift it? The answer lies within our two nervous systems. With a chronically elevated sympathetic nervous system, your body becomes resistant to homeostatic functions. In a process comparable to insulin or leptin resistance, sympathetic nervous system activity continues to increase. But cells become less responsive.
How To Get Healthy Without Really Trying
This week, I wrote a few health tips on how to get healthy without really trying for the health and fitness website. Click here if you would like to read my health tips on this matter.
Sympathetic nervous system resistance is a typical situation in obesity. Low-grade inflammation and high insulin levels may activate the sympathetic nervous system response. A lack of sleep can also raise basal SNS levels. Lack of sleep increases appetite, mainly an individual’s preference for high fat, high carbohydrate foods. Reducing sympathetic nervous system activation and improving sleep quality are viable strategies to overcome this. Compounding the chronic stress picture is cortisol. In excess, this crucial stress hormone breaks down muscle mass, causes insulin resistance, and raises appetite. Chronically elevated cortisol levels can suppress serotonin production. As such a significant driver of obesity, check your stress levels.