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Oct 02 2017

LCKL 109 – 10 Tips For Breaking Through That Fat Loss Plateau and 5 Supplements To Help You Burn That Stubborn Fat

There is nothing more frustrating than dieting for weeks or months and finding that the scales are no longer budging. You may find yourself disgruntled and wanting to give up but something is telling you that is not a good idea. Well, the good news is that there are things you can do to help break through those plateaus.

SHOWNOTES
  • 10 Tips for Breaking Through That Fat Loss Plateau; and
  • 5 Supplements To Help You Burn The Stubborn Fat.
TRANSCRIPT
Tip #1 - Cut Back On CarbsTip #2 - Change Up Your ExerciseTip #3 - Eat Plenty of ProteinTip #4 - Manage Your Stress LevelsTip #5 - Try Intermittent and/or Water FastingTip #6 - Increase Your Water IntakeTip #7 - Get Your Sleep In OrderTip #8 - Get Yourself A Standing DeskTip #9 - Be Careful With Your MeasurementsTip #10 - Swap Coffee For Green TeaFat Boosting Supplement #1 - L-ArginineFat Loss Supplement #2 - MagnesiumFat Loss Supplement #3 - L-CarnitineFat Loss Supplement #4 - Omega 3 Fatty AcidsFat Loss Supplement #5 - Vitamin D
  • Plenty of research has shown that low carb and/or ketogenic diets are extremely effective when it comes to fat loss.
  • In fact, this research has shown time and time again that low carb diets can be more effective in the long term than low fat diets.
  • There are a number of reasons why low carb diets can kickstart your body to burn fat:
    • They lower blood sugar levels and secretion of insulin (fat storing hormone);
    • Because of ketones, they reduce hunger and appetite therefore causing you to eat less;
    • They cause you to burn body fat instead of the glucose that is in your system with the production of ketones.
  • It is important if you have hit a plateau that you increase your exercise frequency and/or intensity.
  • As you lose weight your metabolic rate begins to slow so you need to implement strategies that will help to rev it up again. In fact, one study found that for every pound of weight that was lost, almost 7 calories less were burnt. It may not seem like a lot but it does add up when you are losing a fair amount of weight.
  • Exercise, however can counterbalance this effect by revving up your metabolism.
  • It is important to incorporate both resistance training and/or HIIT training as these both influence how many calories you burn during activity and at rest. Resistance training will also help you build muscle as well. Resistance training has been found to be one of the best types of exercise for fat loss.
  • Protein boosts metabolic rate more than either of the other macronutrients.
  • Protein digestion actually boosts calorie burning by 20-30%, which is twice as much as carbohydrates or fats.
  • On top of this, protein stimulates the production of certain hormones like PYY which help to reduce appetite and keep you full.
  • Finally, increasing protein will help you keep your muscle mass which will prevent that drop in metabolic rate which occurs with dieting.
  • The hormone cortisol has a very negative effect where it actually promotes belly fat storage.
  • Excessive stress actually promotes production of this hormone.
  • Therefore, you need to practice strategies that help to minimise stress levels such as Cognitive Behavioral Therapy, Meditation or Hypnosis.
  • Many studies have been done showing the effects of stress on fat loss. One study showed that after overweight women were put on a stress reduction program for 8 weeks they lost an average of 9 pounds during that time.
  • If you are really struggling to lose those last few pounds then fasting may be what you are looking for.
  • If you are wanting something a little gentler that can still kickstart your fat loss then intermittent fasting is for you.
  • However, if you want something that is more intense but produces remarkable results (not just fat loss ones either) then water fasting is awesome. If you would like information on how to do this then you can check out my book on Amazon called Water Fasting For Wellness or my course by the same name on Udemy.
  • Dehydration is one of the major causes of plateauing or not being able to succeed with fat loss.
  • Studies have shown that water can boost metabolism by 24-30% for 1.5 hours after drinking a 500ml serving.
  • If you consume water before a meal, it has also been shown to reduce food intake. In fact, one study showed that those consuming water before meals lost 44% more weight than the non water group.
  • Sleep is incredibly important for good mental, emotional and physical health.
  • However, not only that but sleep deprivation is a leading cause of weight gain and plateauing with your weight.
  • One of the reasons for this is because of the impact sleep has on hormones in the body. Hormones such as Human Growth Hormone, Leptin and Grehlin are all impacted by your sleep and these hormones drive appetite and fat storage.
  • Not getting enough sleep can also lead to weight gain by decreasing your metabolic rate.
  • One study found that sleeping four hours per night for 5 nights in a row actually decreased the metabolic rate by 2.6%.
  • It is not just exercise that is important but it is also activity. There is little point going out and exercising for an hour a day if the rest of the day you are sitting on your butt not moving.
  • Did you know that by getting a stand up desk and ensuring you are not sitting all day you can also increase your metabolic rate, as well as decrease other damaging effects associated with sitting (See Episode #11).
  • One interesting study also found that fidgeting is another great way to boost metabolic rate. It showed that fidgeting while sitting down increased the rate by 54% and fidgeting while standing increased it by a whopping 94%.
  • Other studies have shown that by standing in the afternoon instead of sitting you can burn an average of 200 extra calories.
  • Most of us rely on the scale when we are trying to lose weight.
  • However, the scale can be one of the most unreliable measuring tools as your weight can fluctuate on a daily basis and if you don’t lose weight one day it could leave you disgruntled and not wanting to continue. But you must remember that you may be losing weight but you may also be building muscle, leading to it not showing up on the scale.
  • The better measurement tool would be the good old fashioned tape measure and/or the fit of your clothes. I don’t recommend measuring anymore than once a month and focus more on health improvement than weight loss.
  • Caffeine is a very interesting topic because although it has been shown to increase the metabolic rate in some individuals, it has been shown to cause belly fat storage in others.
  • How about swapping your caffeine with some green tea?
  • One study found that subjects who combined 5 cups of green tea with exercise lost 2 more pounds per week than their non-green tea drinking counterparts.
  • Green Tea contains fat blasting compounds known as catechins. These rev up the metabolism and begin to chisel away at belly fat.
  • Studies have found that this particular amino acid can help the body prioritize burning body fat instead of storing it.
  • Research has shown that administering arginine to obese women over a period of 12 weeks reduces waist size by an average of 3 inches, as well as causes a 6.5 pound average weight loss.
  • Best to consume prior to a workout as it will help you burn more fat and carbs.
  • One of my most favourite nutrients (which is why I wrote my book Magnificent Magnesium) because it is absolutely essential for wellbeing.
  • Not only does it help to boost fat burning by improving protein synthesis but it also lowers your level of fasting glucose and insulin levels.
  • This supplement helps the body convert fat into energy and is therefore used by those who are trying to lose weight.
  • Not only are these fats great for your heart but they are effective in helping with weight loss too.
  • Omega 3’s reduce stomach fat by tackling inflammation head on so it is important to supplement and/or eat plenty of omega 3 rich foods.
  • This vitamin/hormone provides a whole host of benefits but research has shown one of these benefits include its effect on reducing belly fat.
  • One study found that supplementation with Vitamin D actually caused a 7% decrease in fat and that those with higher Vitamin D levels actually had less belly fat.
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