Overindulged? Learn to Shed Post-Holiday Weight

by Monica D. Riley ~

Who doesn’t indulge a little over the holiday season? From office functions and parties to festive dinners, it’s difficult to resist temptation. It’s been said most people gain at least 5 pounds during the month of December. For those of you who have difficulty shedding unwanted layers, you’ll want to learn how to support metabolic function and clear up some misconceptions about your metabolism.

Here are 4 Metabolism Myths to steer you on a permanent path to healthy weight loss:

Metabolism is a “thing”: The amount of energy – that is, calories from food – that your body requires to function is called your basal metabolic rate.  So, even when you’re sitting in a chair doing nothing, your body is hard at work breathing, pumping blood, growing new cells and regulating hormones.

Some people are just born with “high” metabolisms: Your basal metabolic rate is based on your height, weight, sex and age.  However, what can the variable differences that affect metabolism is activity level and amount of muscle.  According to Dawn Jackson Blatner, registered dietician and spokeswoman for the American Dietetic Association,  “Activity has a huge impact.  It causes the body to burn calories for energy and the more you do, the more calories your burn.”

Dieting increases metabolism: The positive effects you can have on metabolism, through diet, come through digestion.  “When you eat foods that are whole, and not processed, your body burns more calories simply digesting it,” Blatner says.  Any diet, where your body feels like it is in starvation mode, will actually slow down your metabolism.

Metabolism slows down as you age:  Age does affect your basal metabolic rate, but this is because as you age you gradually lose muscle mass.  The less muscle mass you have, the fewer calories your body will burn at rest.  Resistance training, two to three times a week, can help you stay lean.

Nature has provided support to increase metabolic function. These herbs, along with a healthy wellness plan, may speed up your metabolism and allow you to burn calories and fat faster! Keep your metabolism burning bright with these 12 Special Nutrients and Herbs:

Green Tea:  Green tea has a thermogenic effect, raising metabolism by increasing body temperature and inducing the body to release norepinephrine.  This is a chemical that speeds up calorie burning.

Kelp:  Kelp, as well as other seaweeds, raise metabolism in two ways:  they affect the thyroid gland and they increase basal metabolic rate.  Iodine, an important component of kelp, has a direct effect on basal metabolic rate.

Cinnamon:  Cinnamon is an herb that has many properties, and is included in herbs to increase metabolism. When you ingest cinnamon your body heats up, burning more calories than normal for three to four hours.

Cayenne Pepper:  Hot peppers are foods that speed up your metabolism, and adding cayenne pepper to your meals will speed up your metabolism for hours after you eat.

Turmeric: Found in turmeric, Curcumin is used to reduce inflammation and is being toted for having anti-cancer properties.

Ginger: Research has shown ginger to have the ability to ease arthritic pain.  It’s also commonly used to settle an upset stomach.

Saffron: Although not in your toolbox, Saffron has been found to reduce PMS symptoms by 50%.

Vinegar: The acid found in vinegar (acetic acid) has been shown to support the breakdown of fat and reduces its accumulation.

Take a tablespoon of apple cider vinegar on an empty stomach; add vinegar to salads or other foods.

Spirulina: Take this nutrient rich food before each meal and it will help to decrease your appetite. Its nutrient content will nourish your thyroid and provide protein to vegans.

Holy Basil: This herb proves to be a natural painkiller, with strong detoxifying, antioxident and antibacterial properties. It is an adaptogen that helps reduce cortisol and blood sugar levels.

Hawthorne:  One of the herbs to increase metabolism is Hawthorne. This herbal ingredient stimulates your thyroid gland, which has a big responsibility in controlling your metabolism. You will also feel more energy, and will eliminate water retention.

Eat citrus: The University of Western Ontario found that a flavonoid in citrus fruits called naringenin causes the liver to burn excess fat.  It has also helped improve cholesterol levels and reduce the risk of insulin resistance.

*Be aware, specific drugs can be affected by eating grapefruit. Check with your doctor if you are on any medications and would like to enjoy grapefruit.

At the end of the day there is no escaping it. We need to be more active, so here are 4 Ways to Sneak In Activity.  If activity is the key to boosting your metabolism, you can fit it in anywhere!

Inconvenience yourself:  Skip the conveniences like car washes, the drive-thru and valet parking and opt for a do-it-yourself-attitude.

Pack flats:  Keep a pair of flats or sneakers in your car or desk and get walking!

Walk and talk:  The next time you meet with your boss or catch up with a friend, why not suggest a walk together instead of a calorie laden lunch?

Small bursts of exercise: In addition to regular exercise, small bursts of exercise are easy to incorporate and the extra calories burned add up – on average of 300 more calories burned each day.  The extra burst will provided you with more energy and reduces stress built up through the day.

• Take the stairs
• Mow the lawn and rake the leaves
• Dance
• Go walk your dog
• Exercise between commercials
• Complete a set of wall push ups
•  10-20 squats before leaving the bathroom