First off, let’s start with a little background because most people who struggle with their weight are tempted to blame their metabolism for the difficulty they are experiencing. If you have a longstanding history of weight cycling, aka yo yo dieting, a slow metabolism may very well be your problem – for the purposes of this post, that is what the main focus will be. So what happens to your metabolism when you weight cycle, aka “yo yo” diet?
1. First, you lose a lot of fat mass (good thing) but a lot of muscle mass too (unavoidable with rapid weight loss, not a good thing)
2. If it was not a sustainable diet (often it’s not), then the weight piles back on at lightning speed, but this time it is all mostly replaced with fat mass.
3. Fat burns less calories than muscle = your metabolism tanks. Next time you try to diet, it doesn’t come off as easily or fast.
4. Over time, chronic dieters find themselves with a slower and slower metabolism because they keep losing muscle and replacing it with fat. It’s a viscous cycle that eventually makes it almost impossible for weight loss success to occur.
Fear not, if this all sounds too familiar and you think you are in this situation, I’ve done a little research for you and found some promising ways to boost your metabolism, naturally.
- Tomato juice: in a 2015 study published by the NIH, menopausal women aged 40-60 who consumed 200 ml unsalted tomato juice twice daily experienced an increased in resting energy expenditure (REE) by an average of 400 calories
Bottom line: drink 200 milliliters twice a day (about 6 ounces twice a day). Hey, it’s not gonna hurt anything.
- Cinnamon: in a 2012 study published by the International Journal of Preventative Medicine, one group of individuals took cinnamon supplements every day, while the other group took a placebo. After 8 weeks, the cinnamon group lost more weight and body fat than the group taking the placebo.
Bottom line: add cinnamon to your food or try the pure essential oil for a more concentrated version. Contact me if you are interested in learning more about brands I trust and recommend. remember, supplements are not regulated and therefore, may not be free of contaminants.
- Coffee: most studies with caffeine in doses of about 100mg per day (6 ounces of coffee) showed an increased calorie burn between 75 and 110 calories for the entire day. There are other sources of caffeine, but coffee is a calorie free source that actually contains some antioxidants.
Bottom line: have some caffeine before exercise to maximize the calorie burring effects if you are going to try this one. Hey, I love coffee, why not?
- Grapefruit: A study published in the Journal of Medicinal Food in 2006 showed that obese patients who consumed 8 oz of grapefruit juice or 1/2 of a grapefruit before each meal lost about 3.5 lbs after 12 weeks, without making any other changes to their diets. Participants in the study who consumed a grapefruit capsule before meals also lost weight — but just 2.2 pounds over the 12 weeks. The placebo group did not lose weight.
Bottom line: drink 8 ounces grapefruit juice, eat 1/2 grapefruit daily, or take a grapefruit capsule with meals (I recommend with 2-3 drops pure essential oil in each one, contact me for recommended brands)
- Lean Protein: Eggs, chicken, fish, low-fat yogurt, low-fat cheese, turkey
The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein burns more calories to digest than carbs & fats. It also takes longer to digest, keeping you fuller longer.
Bottom line: include 30 grams protein at meals, 8-10 grams of protein at snacks, and eat every 3-5 hours
- Ginger: promotes digestion and stimulates metabolism, which leads to increased calorie burning. In animal studies, it increased metabolisms by 20%. In human studies, most herbal supplements taken internally increase metabolic rates by 2 to 5% tops. Every little bit helps! In a small, but very interesting pilot study, it was shown to enhance the thermic effect of food and increase the feeling of fullness after a meal. Bottom line: add it to your foods (we aren’t animals); you could also try the pure essential oil for a more concentrated source. If youve never cooked with essential oils, visit my previous post here.
What about appetite suppressants?
There are a few medical options that can help. I’ve talked them in the past along with habits that can help. In the spirit of natural options, here are some effective options I found in my research:
- Peppermint Oil: in its food grade, it is used often in the candy and dental industries (seems like an oxymoron, huh?). There is a reason for those after dinner mints! Because of the strong smell, it has an appetite suppressing effect in its purity. Try brushing your teeth after dinner, chewing mint gum while cooking, or diffusing peppermint essential oil to take advantage of this benefit.
- Water: dehydration often leads to excessive hunger and even sugar cravings, especially chronic dehydration. Aim to consume half of your body weight in ounces of water daily. Add citrus for flavor and extra cleansing benefits. My personal favorite is pure lemon essential oil. Better yet, add fresh squeezed grapefruit juice or grapefruit essential oil.
- Capsaicin: as in chili peppers. Ever notice you eat less when you have an extra spicy dish? This is why. Unless you are a glutton for punishment, of course.
Let me know what you try and feel free to reach out to me if you are interested in learning more about incorporating essential oils into your weight management routine.
P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.
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Jillian McMullen, RDN, CSOWM, LDN