I get asked every day what else can I do to lose weight faster?
If your nutrition is on point and you still want an extra edge – then you’ll enjoy last weeks 5 science based, yet somewhat unheard of ways to biohack your body to burn more fat and todays 5 MORE unusual, research based, tried and tested things you can do to burn more fat, whilst also improving your health and importantly metabolism.
Link to Part A blog https://www.prometaboliclife.com/5-unusual-ways-to-lose-fat-faster/
Health and nutrition science is constantly evolving and has come a long way the last few years. Losing weight and being of optimal health is no longer just about fasting, cutting carbs and doing copious amounts of burpees. Bro science and well intentioned trainers are being replaced by health hackers, metabolic and hormonal researchers and a more intelligent approach to weight loss.
Fat loss is a complex issue and years of coaching experience has taught me that it cannot be solved with diet and exercise alone.
My meal plan programs get great results because they are not restrictive “diets” rather they are nutrition and lifestyle plans to improve metabolic rate, nourish your body and achieve optima health and hormonal balance. I constantly teach my clients that weight loss is not just about what you eat or burn, and nutrition should not just be a about macros rather you should eat to improve thyroid hormone functioning, reduce cortisol, balance insulin, reduce excess estrogen and improve health.
https://www.prometaboliclife.com/meal-plans/
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RED LIGHT THERAPY
Health biohackers and elite athletes are now using red light therapy for amazing health benefits from fat loss, hormonal balance, thyroid health, muscle recovery, collagen production, physical performance, skin health, sleep, joint pain, inflammation, and much more.
A red light therapy device uses medical-grade LEDs to expose your skin and cells to concentrated wavelengths of natural red light (in a range of mid-600 nanometer and mid 800s near infrared light.) without excess heat or UV rays exposure. 10-15 mins a day is what the clinical trials use for positive results.
By using these red and near infrared wavelengths of natural light, the powerhouses of your cells, aka mitochondria, are being stimulated. Mitochondria are responsible for converting the food we eat, light, and oxygen to usable energy. Thus, with red light therapy, the process of cellular respiration (metabolism) is being enhanced, and as I always say – fat loss favours a fast metabolism.
Exposure to red light therapy causes fat cells or adipocytes to release triglycerides, resulting in reduced volume and a measurable loss of fat. Studies have also show that red light therapy is effective in reducing cellulite.
“Penetrating red light is possibly the fundamental anti-stress factor for all organisms. The chronic deficiency of such light is, I think, the best explanation for the deterioration which occurs with aging.” – Ray Peat
https://www.functionalps.com/blog/2011/09/30/light-is-right/
https://www.center4research.org/infrared-light-therapy-work-weight-reduction/
https://redlightman.com/health/weight-loss-light-therapy/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642174/
2. NOSE BREATHING
Yep, you read right – the way you breathe can have an impact on your body’s ability to burn fat.
We take approximately 17,000 – 23,000 breaths each day. So that’s plenty of opportunity to make your breathe work for your fat loss goals. Health biohackers are flouting the science of how inhaling and exhaling in strategic ways can become a secret weapon to increase metabolism and help you reduce body fat.
https://motherhoodcommunity.com/breathing-to-lose-weight/
Ultimatley, breathing through your nose allows you to take deeper breaths – which engages the lower lungs. When the lower lungs become active, they pump out more oxygen to the rest of your body. More oxygen means more support for your cells, a faster metabolic rate and healthier tissue and organ function.
According to breathing coach for Olympic athletes and author of “The Oxygen Advantage,” Patrick McKeown, overweight individuals exhibit three distinct breathing habits:
- Over-breathing (taking in bigger-than-necessary volume breaths.)
- Mouth breathing (instead of breathing through the nose.)
- Breathing from the chest (instead of breathing by engaging the lower belly aka diaphragmatic breathing)
Breathing through your nose is much more optimal than breathing through your mouth because it results in improved and increased oxygen intake throughout your whole body. The more oxygen in your bloodstream the faster your metabolism and the faster you burn fat. Think of it like this: Each one of your trillions of cells uses the oxygen you inhale to boost your metabolism, improve your digestion, impact the levels of acidity and alkalinity in your body, and even dictate your food cravings.
When we inhale through our nose instead of our mouth we drive air more efficiently into the lower lobes of the lungs.
Studies have shown that more CO2 is released during nose breathing (nasal breathing) compared to mouth breathing. These findings suggest that by breathing through the nose, both at rest and during exercise, more CO2 would be expelled (exhaled), and the removal of fat in the form of broken down triglycerides would be significantly increased. (when fat is burned it is broken down into CO2)
https://bengreenfieldfitness.com/podcast/lifestyle-podcasts/how-to-stop-mouth-breathing/
https://lifespa.com/finally-research-nose-breathing-exercise/
https://www.functionalps.com/blog/2013/08/16/breathing-co2-and-health/
3. REDUCE STRESS
Stress is public healthy enemy number 1. And is all too often overlooked when someone is trying to lose weight BUT, It is often the critical factor preventing the success that you are working so hard to achieve.
You can have the best nutrition and training plan in place but if stress of any kind is experienced, then fat loss and optimal health will be really difficult to achieve.
When stressed, exhausted, overwhelmed, anxious, depressed, starving or sick the adrenals produce more stress hormones (cortisol) and less of the protective hormones such as progesterone and DHEA.
High levels of cortisol are directly linking to weight gain, inflammation, fluid retention, fat storage, muscle wastage, arthritis, insomnia, high blood pressure, disrupted sleep, anxiety, chronic fatigue and hypothyroidism.
And when talking about stress, I’m talking about all stress, from being too busy, overworked, not enough sleep, not enough downtime, too much cardio, not enough carbs, imbalanced nutrition, anxiety, relationship problems, self-esteem issues, pressure at work, a sick child, parent or partner etc etc.
“The main features of aging can be produced directly by administering excessive amounts of cortisol. These features include atrophy of skin arteries muscle, bone immune system and parts of the brain, loss of pigment (melanin) deposition of fat in certain areas, and slowed conduction velocity of nerves. THE PHYSIOLOGY OF AGING, OVERLAPS THE PHYSIOLOGY OF STRESS”…. Dr Ray Peat
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5958156/
https://www.medicinenet.com/can_stress_make_you_fat/views.htm
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SALT YOUR MEALS
For too long the fitness industry and so called health magazines have criticised nutrients that are in fact nourishing and metabolically active. And salt is one of these.
Salt is thermogenic and increases heat production, increasing metabolic rate (increasing mitochondria respiration), which decreases body fat (specifically abdominal fat) by decreasing the activity of the fat synthesizing enzyme.
Salt is also anti-inflammatory and directly linked to decreasing the negative effects of cortisol.
Salt deprivation on the other hand has the opposite effect. If you don’t have enough salt you will slow your metabolism, lower body temperature, create inflammation, stress and degenerative illness. People on low salt diets always have increased blood pressure and higher cortisol levels.
“Protein, salt, thyroid, and progesterone happen to be thermogenic, increasing heat production and stabilizing body temperature at a higher level”
“One way of looking at those facts is to see that a lack of sodium slows metabolism, lowers carbon dioxide production, and creates inflammation, stress and degeneration. Rephrasing it, sodium stimulates energy metabolism, increases carbon dioxide production, and protects against inflammation and other maladaptive stress reactions.”
https://raypeat.com/articles/articles/salt.shtml
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CUT BACK THE GREEN VEGES
Broccoli, cauliflower, green leafy veges, cabbage, Brussel sprouts and other cruciferous vegetables are goitrogens. Goitrogens are substances (whether in drugs, chemicals, or foods) that disrupt the production of thyroid hormones by interfering with iodine uptake in the thyroid gland. So goitrogenic foods suppress thyroid and lower metabolism. Slow metabolism, slow fat burning.
Vegetables are made up of cellulose, which are polysaccharides (long chain carbohydrate molecules that the body cannot break down). Cellulose is also known as an indigestible fiber – you may have heard it referred to as roughage. Humans cannot break down cellulose easily. Therefore bacterial growth in the gut is exacerbated by cellulose as it is left to ferment in our intestine. This often causes bloating, gas and digestive problems. Are soon as you remove fibrous green vegetables you will expedite digestion and reduce bloating.
If you can’t bring yourself to cut out vegetables favor well-cooked zucchini, squash and capsicum, especially if cooked in butter or broth. This will aid the digestion process. Or If you still must eat your broccoli and leafy greens reduce the regularity and make sure they are well cooked. Cooking for at least 30 minutes reduces goitrogenic substances by one third. Also don’t eat several goitrogenic food in one day – they can have a cumulative effect.
https://katedeering.com/2014/01/leafy-greens-or-toxic-food-the-other-side-of-eating-vegetables/
http://raypeat.com/articles/articles/vegetables.shtml
My PRO-METABOLIC BOOST AND SHRED MEAL PLANS
A shout out about my Pro-Metabolic meal plans that will get you lean and heathy eating nourishing, delicious food.
https://www.prometaboliclife.com/12-week-metabolic-thrive-meal-plan/
Fat loss is not just about calories in vs calories out. It’s not about running yourself into the ground with hours of mindless exercise. If you want to learn more about how to improve metabolic rate for faster, easier, healthier fat burning have a browse of my blogs, read about my meal plans or dont hesitate to message me
https://www.prometaboliclife.com/meal-plans/
The Pro-Metabolic 12-week meal plan programs focus on eating food that helps upregulate T3 production and avoids foods that slows it down. This is a great place to start to heal metabolic and hormonal issues. My Pro-Metabolic nutrition plans include simple sugars such as ripe tropical fruit, juices and raw honey, saturated fats like coconut oil, quality dairy and quality proteins such as shellfish and gelatin.
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PRO METABOLIC EATING for weight loss success
