On a scale of 1 to 10, with 10 being the best health you can have, where would you say you are today?
If you said anything below a 5 tune in to hear Freda’s story and how she transformed her life and went from a 1 to an 8 in just 10 weeks:)
When I first saw Freda, she was late for her appointment. And when she came in I found out that it took her 10 mins to walk from the parking lot to the clinic. She was in so much pain.
It fills my heart with joy to share her journey and to see her transforming! Click ⬇️ to listen to her journey from Freda herself:)
#weightloss and so much more
Do you think you have tried everything to boost your Metabolism?
- Keto, Paleo, low-fat, weight watchers, Atkins, Mediterranean or other diets??
- Grazing?
- Skipping meals?
- Heavy workouts
??If you answered “Yes” to any or all of the questions above and are frustrated about it not working then keep reading coz I have a secret to share…
The secret to boosting Metabolism lies in my Back2Basics Metabolic Reset Program! It is a 10-week group program structured for successful release of weight and transition into a healthy lifestyle for long-term results.
How to increase your metabolism?
Metabolism is that mysterious force within us that keeps us energized by burning calories.But sometimes, it feels like our metabolism is stuck in low gear. It’s important to keep your metabolism at its best to ensure you keep your health goals in check. Here are some on how to increase your metabolism:
Feed Your Body Correctly:
- Master the Protein: Thermic effect: as your body breaks down and uses protein, it burns calories. Lean meats, seafood, eggs, beans, and nuts are good sources of protein to incorporate in every meal.
- Avoid Skipping Meals: Not eating enough can cause your metabolism to slow down. Eating consistently throughout the day maintains your metabolism high and keeps your body from entering a state of famine.
- Liven Up Your Life: Capsaicin, a substance found in chili peppers, has the potential to boost metabolism and promote fat burning.For a scorching kick, add a splash of hot sauce or chili flakes to your food.
Move Your Body:
- The Secret is Strength: Increasing your muscle mass is an excellent strategy to raise your metabolic rate during rest. Participate in strength training activities that focus on your main muscle groups.
- HIIT Hard: In High-Intensity Interval Training (HIIT), brief bursts of intensive activity are interspersed with rest intervals. This type of exercise can increase your metabolism once you’re done and burn more calories in less amount of time.
- NEAT Tip: Non-exercise Activity Thermogenesis is referred to as NEAT. It all comes down to how many calories you burn doing daily tasks throughout the day. Choose to park further away from your destination, use the stairs instead of the elevator, or perform some light housework. Every little bit matters!
Lifestyle Adjustments:
- Sleep is Key to Success: Lack of sleep causes your body to create more of the hunger hormone ghrelin and less of the satiety hormone leptin, which increases your need for calories. Aim for seven to eight hours of good sleep every night.
- Hydration Superstar: Numerous biological processes, including metabolism, depend on water intake. Maintaining proper hydration helps support your body’s natural processes and possibly even speed up your metabolism.
- Control Your Stress: Prolonged stress can cause major disruptions to your hormone levels, particularly cortisol, which can result in weight gain and slowed metabolism. To manage stress, engage in relaxation exercises like yoga, meditation, or deep breathing.
Secret ways to increase your metabolism
Here I have elaborated on the best ways to plan your life to achieve the best metabolism.Some of key secrets I tell my patients on ways to increase their metabolism are as below:
- Frequent Workout
- Strength Training: Because muscle burns more calories than fat, increasing your muscle mass through weightlifting or other resistance training can raise your resting metabolic rate.
- Aerobic Exercise: Exercises that enhance calorie burn both during and immediately after the activity, such as walking, cycling, swimming, and running.
- High-Intensity Interval Training (HIIT): You can considerably increase your metabolic rate for hours after a workout by performing short bursts of intense exercise followed by rest intervals.
- Nutritious Food Practices
- Eat Foods High in Protein: Foods high in protein have a higher thermic effect (TEF) than foods high in fats or carbs because protein requires more energy to digest. Eat a diet rich in lean meats, fish, eggs, dairy products, legumes, and nuts.
- Keep Yourself Hydrated: Water might momentarily speed up metabolism. Since your body expends energy heating cold water to body temperature, it could be particularly effective.
- Regular Little Meals: Consuming smaller, more frequent meals can help you maintain an active metabolism. Make sure these meals are healthful and well-balanced, though.Foods with a high capsaicin content, such as chili peppers, can momentarily raise your metabolic rate.
3) Lifestyle factors
- Get enough sleep: Lack of sleep can negatively affect metabolism and increase the risk of weight gain. You must aim for 7-9 hours of quality sleep per night.
- Stress Management: Chronic stress can affect your hormonal balance and possibly slow down your metabolism. Practice stress-relieving activities such as yoga, meditation or deep breathing exercises.
- Supplements and Beverages
- Green tea and coffee: Both contain caffeine and catechins, which can boost metabolism. Green tea in particular has been shown to increase fat oxidation.
- Protein Supplements: Protein powders help ensure you get enough protein, which is important for muscle maintenance and metabolism.
- Daily Activities
- Stay active throughout the day: Add more exercise to your daily routine. Climb the stairs, walk during breaks, or do short bursts of activity to keep your metabolism up. Of
- Environmental factors
- Exposure to cold: Being in a cold environment can stimulate the activity of brown fat, which burns calories to produce heat. This doesn’t mean you should be uncomfortable, but moderate exposure to cooler temperatures can help.
- Medical Aspects
- Thyroid Function: Thyroid hormones play an important role in regulating metabolism. If you suspect a thyroid problem, consult a doctor for proper testing and treatment. of.
Who is the program for?
It is for anyone looking to lose weight quickly & safely and in the process reverse their chronic disease and feel younger & healthier.
What we do?
In the first 6 weeks, you will focus on releasing weight. Many people release 15-30 pounds and reshape their body during this time. In the second part, you will transition to a lifestyle and maintenance plan so you can continue improving your health, create long-term results and thrive at your new metabolic set point.
Why conventional plans fail?
Many conventional plans fail because they work against your body instead of with it. Eating less and exercising more creates a stress on the body. When your body is stressed, your stress hormones increase and signal your body to hold on to fat for survival. This leads to weight gain and difficulty losing weight
How this works?
Instead of stressing out your body and trying to force an unnatural result that works against your metabolism, we work with your body to send a signal of safety that allows the body to release excess fat.
How is this different?
The Back2Basics Metabolic Reset Program is different because it’s not just a physical transformation – it’s a transformation of your thoughts, behaviors, habits,and beliefs about your health and what is possible for you. It corrects not just the symptom of weight gain and difficulty losing weight, but the overlooked causes that drive the body to store fat.
If you know of anyone who can benefit from being on my transformational Back to Basics Reset program send them my way:)
Cheers to better Metabolic health,
XOXO Niti
