10 Tips to Boost Your Metabolism and Get Over a Weight Loss Plateau

Here are 10 simple changes you can make to boost your metabolism and break through a diet plateau

  1. Drink Green Tea, antioxidants in green tea helps stimulate the body to burn more calories and it may help you to curb your appetite. Drink at least 3 cups a day.
  2. Strength training- strength training increases your muscle mass. Muscle burns more calories than fat. The more muscle you have the higher your metabolic rate will be. The more calories you will burn through out the day. Try at least 30 minutes 2-3 times a week.
  3. Add high intense intervals to your cardio work out. Studies show adding short bursts of intense activity with periods of less intense activity burns more calories. Aim for at least 30 minutes of cardio 5 times a week.
  4. Mix it up. Make sure to vary your exercise. If you do the same work out everyday your body gets use to it and does not lower as many calories.
  5.  Try adding an extra 10 minutes to your workout.
  6. Eat whole food. Eliminate processed foods; eliminate cheese, processed food and sugar. Fill up on vegetables, fruit, lean protein, legumes, and whole grains.
  7. Skip the alcohol. Not only does it add calories but also it can decrease your activity and ability to resist unhealthy food calories.
  8. Watch your portions
  9. Get enough sleep. Inadequate sleep can make it hard to loose weight.
  10. Do relaxation techniques. Stress produces cortisol (hormone that slows your metabolism)

Fibromyalgia and Exercise

There is no question about it, in order to feel better you must have regular exercise.

Multiple studies on patients with fibromyalgia confirm that exercise is beneficial.  Research supports aerobic and strength training reduces symptoms of fibromyalgia, improves fitness, and quality of life.

Many patients find mind body forms of exercise like Yoga, Tai Chi and Chi Gon particularly helpful. Calming the mind help decreases stress hormones that can aggravate symptoms.

Here are some of the ways that physical activities like these help your health and well-being improve:

  • Regular exercise helps prevent heart disease, lowers blood pressure, and helps control weight.
  • It increases energy and happiness while reducing stress, anxiety, and depression.
  • Exercising outside is a good way to decrease stress. Connecting with nature can help reduce stress hormones.

If exercise is so good for you then why do so many people hesitate? When you have been suffering with pain from fibromyalgia, you may be convinced that being more active is too hard to do.  It’s hard to embrace the idea of exercise when dealing with health issues.  We’re already in pain and we don’t want to make it worse by forcing ourselves to do something hard and unwelcome.

Working with the right medical professional can help you find ways to add exercise that are truly fun for you.  Here are some things we suggest to our patients at the Optimal Wellness Center to make exercising more enjoyable and something you feel good about doing:

  • Find a friend to exercise with. Take a class together, go on walks or ride bikes.
  • Choose an exercise you really enjoy.
  • Make it convenient exercise close to home or work.
  • Put it in your schedule; look forward to doing something good for yourself.
  • Enjoy it.
  • Try exercising 30 minutes daily.
  • Remember you do not want to over do it.
  • Consult a physician before beginning an exercise program.

When you exercise, you start feeling something else besides stronger and healthier.  Our patients tell us they feel less stress.  They enjoy doing other physical activities that they had not been able to enjoy before.  Pain has less of an impact on your life.  There are many ways to add activities that make you stronger and healthier – ones you may not have considered — and live better in spite of fibromyalgia.

 

Acupuncture Relieves Pain from Osteoarthritis of the Knee

Acupuncture is effective for reducing pain and improving joint function in osteoarthritis of the knees

According to results published in the Annals of Internal Medicine December 21st, 2004. Acupuncture provides pain relief and improves function in individuals who have osteoarthritis of the knees. The results were significant “for the first time a clinical trial with sufficient, rigors, size and duration has shown that acupuncture reduces the pain and functional impairment of osteoarthritis of the knee” said Stephen E Shrauss, M.D. NCCAM Director. He further noted that the results of this study showed that acupuncture can be an effective addition to the treatment of patients with osteoarthritis of the knee.

Osteoarthritis affects more than 20 million Americans causing a significant amount of physical disability among those suffering from osteoarthritis of the knee.

This study was extremely important by providing another treatment option to help millions of patients by decreasing their pain and increasing their function. Research suggests one of the ways acupuncture may decrease pain is by altering pain signals. When acupuncture needles are inserted into a specific site, it is felt that they may alter the pain signal by directly stimulating nerves, altering the signaling along nerve cells. In addition, acupuncture increases the release of endorphins, which are the body’s natural painkiller. The release of endorphins and neurotransmitters like serotonin reduce the perception of pain by the brain.

Although we do not know precisely how acupuncture reduces pain, scientific research confirms that it is safe and effective treatment option for many conditions including osteoarthritis of the knee.

Acupuncture is an effective way to reduce pain and increase function in patients suffering from osteoarthritis of the knee.