1. Eat more Protein at every meal especially breakfast: For most women and men this would contain about 15-25 grams of protein in the meal. For example, 2 egg veggie omelette…or a smoothie made with one scoop of egg white or protein powder…or ½-1 cup of Cottage cheese or plain yogurt, ½ C. frozen berries with 1-2 Tbsp flax seed meal or walnuts would do the trick.
2. Supplement your fats: Essential fats are also known as omega 3 and 6 polyunsaturated fats. They work in tandem with L carnitine and CLA as a trio essential for helping your body mobilize your fat stores to be used as an energy source by the mitochondria, particularly during a workout. Quality varies tremendously. Try to use some that are pharmaceutical grade.
3. Control Cravings and Appetite with Ideal Food Choices: The first key is to understand how your brain, gut and fat cells communicate with each other through hormones and brain messenger chemicals to tell you whether or not you need food and compel you to eat. When they are working properly, they are an elegant machine pinpointing when you need energy and asking you to consume calories to obtain that energy. When they go haywire-and there are many ways for them to go haywire in our current eating climate-they cause you to eat when you don’t need to, contributing to metabolic issues and weight gain. Some of the biggest culprits would be gluten and sugar- eliminate as many starchy carbs and added sugar as possible.
4. Manage Stress: Another key is to understand how stress makes you fat and how to overcome its effects. Under any physical or psychological stress, the body is designed to protect itself. It stores calories and conserves weight (you might need that energy reserve to run from a predator). It pumps hormones into your system that increase blood fats, sugar and insulin and cortisol to prepare you for fight or flight. Without eating more or exercising less, stress alone will cause weight gain.
5. Detox: Detoxifying your liver will help it properly metabolize sugars and fats. Toxins from within our bodies and toxins from our environment both contribute to obesity. Getting rid of toxins and boosting your natural detoxification system is an essential component of healthy metabolism and hormonal health for healthy aging.
6. Exercise Efficiently and add Resistance Training: Most people don’t exercise at all, but if you do, you will need to create a plan and have some tools. With cardio, a heart rate monitor and pedometer will help track your calories burned and the efficiency of your session. But you still need to add active muscle to increase your metabolism-add resistance training! You can work out at home, on the road, at the gym, office or outside. There are several exercises you can do to stimulate muscle growth without equipment.