Wednesday, May 16, 2012
1). Eat whole foods - Foods that are closer to their natural form are
more nutrient dense and do not have chemical/additives that can be
toxic and affect metabolism.
2). Identify potential food allergies/sensitivities -
We can be sensitive or allergic to some of the foods we eat. This can
slow down metabolism as well as cause water retention. This can also be
the underlying cause for many aliments.
3) Eat small,
frequent meals - Eating every 2-3 hours helps keep blood sugar level
stable. Unable blood sugar can affect insulin sensitivity, resulting in
4) Go primal - Eating mostly vegetables,
fruit, nuts (raw, unsalted!) and some meat (deep water fish and lean
meat) is a healthy way to boost your metabolism and keep insulin levels
5) Drink green or black tea - Tea contains
polyphenols which provide numerous health benefits including improved
immune function, weight loss and reduced cholesterol.
Sleep/recovery - Getting enough quality sleep helps to manage stress
levels as well as hormones responsible for regulating eating (leptin and
7) Stress management -15
minutes a day of mediation can help balance your nervous system and
affect stress hormones (Ex. cortisol). Elevated cortisol can slow
metabolism and increase sugar cravings, blood sugar and fat storage.
Lift weights - Weight lifting increases testosterone, growth hormone
and insulin growth factor, which will increase lean body mass and
9). Interval training - High intensity
short burst of activity (Ex. sprinting, stairs) can increase exercise
post oxygen consumption, leading to increased fat burning for up to 72
hours (much more efficient than conventional aerobics)!
Hydration - Water is needed for every enzymatic processes in the body.
Dehydration can lead to slower metabolism and mental fogginess. Aim to
drink amount in oz. = 1/2 of your body weight in lbs!
are numerous weight loss supplement available. While some can be
beneficial, following the top 10 tips will likely yield the most
If you have been trying to lose
weight and have been diligent about your diet, exercise and sleep, there
may be a medical condition affecting your results. A medical doctor or
Naturopathic physician can often identify potential obstacles to
optimum weight loss and health. For more information on weight loss or
food allergy testing, please contact Dr. Lee at 206-319-5322 or visit www.seattlenaturopathiccenter.com