Understanding Vitamin B12 for Weight Loss

If you’ve been on a weight loss journey, you may have come across various claims about the benefits of different vitamins and supplements. A vitamin regularly associated with weight loss is vitamin B12.

But does vitamin B12 really help you lose weight? 

In this comprehensive guide, we’ll dive into the relationship between vitamin B12 and weight loss. 

We’ll explore its potential benefits, recommended dosages, and address frequently asked questions to help you make informed decisions on your weight loss journey.

 

What is Vitamin B12?

Also known as cobalamin, vitamin B12 is a water-soluble vitamin that plays a crucial role in the normal functioning of the brain and nervous system and the formation of red blood cells. 

Vitamin B12 is essential, but it is also a nutrient that our bodies cannot produce on their own, so we must obtain it through dietary sources or supplements.

 

Benefits of Vitamin B12 and Effects on Weight Loss

While vitamin B12 is not a magic pill for weight loss, it plays a significant role in several processes linked to weight management:

 

Energy Production and Metabolism

Vitamin B12 is involved in the metabolism of carbohydrates, proteins, and fats, helping convert them into usable energy. Energy production is essential for staying active and supporting weight loss.

 

Supporting Optimal Digestion

Vitamin B12 aids in the production of stomach acid and supports the proper functioning of the digestive system. Optimal digestion promotes nutrient absorption and prevents deficiencies that can hinder weight loss progress.

 

Enhancing Mood and Motivation

Low levels of vitamin B12 have been associated with fatigue, low mood, and reduced motivation. Sufficient B12 levels support your overall well-being and help you maintain the motivation needed to stick to a healthy diet and exercise program.

 

Regulating Appetite

Vitamin B12 indirectly affects appetite regulation by promoting the production of neurotransmitters involved in satiety and hunger control. 

By maintaining proper B12 levels, you can support a balanced appetite and prevent overeating.

Can’t get cravings under control? Sign up to get our 5 Weight Loss Tips and 5-day email course, free.

 

FAQs About Vitamin B12 and Weight Loss

To provide you with a more comprehensive understanding of the relationship between vitamin B12 and weight loss, let’s address some frequently asked questions:

 

Can Taking Vitamin B12 Alone Lead to Significant Weight Loss?

Vitamin B12 is not a magic solution for weight loss, but it helps.

While it supports various aspects related to weight management, such as energy production, metabolism, and appetite regulation, it is part of a holistic approach that includes a balanced diet, regular exercise, and healthy lifestyle choices.

 

How Much Vitamin B12 Should I Take to Lose Weight?

The recommended daily intake of vitamin B12 for adults is around 2.4 micrograms (mcg). 

However, if you suspect a deficiency or want to enhance your weight loss efforts, consult with a healthcare professional. They’ll be able to assess your specific needs and recommend the right dosage.

 

What are Some Sources of Vitamin B12?

Vitamin B12 is naturally found in animal-based foods such as meat, fish, poultry, eggs, and dairy products. 

For vegetarians and vegans, plant-based alternatives fortified with B12, such as fortified cereals, plant-based milks, and nutritional yeast, can provide a source of this essential vitamin.

You can also take vitamin B12 injections for weight loss and B12 supplements.

 

Can a Vitamin B12 Deficiency Hinder Weight Loss?

Yes, vitamin B12 deficiencies can lead to shortness of breath, reduced energy, a slower metabolism, and lagging weight loss. A severe deficiency in vitamin B12 can cause anemia.

If you suspect a vitamin deficiency, you should contact your doctor for testing so they can address the vitamin deficiency through vitamin B12 shots and supplements or dietary changes. 

 

Are There Any Risks or Side Effects Associated with Vitamin B12 Supplementation?

Vitamin B12 supplementation is generally safe. 

However, some individuals may experience mild side effects such as nausea, diarrhea, or allergic reactions. Consult with a healthcare professional before starting any new supplementation regimen.

 

Vitamin B-12: A Piece of the Weight Loss Puzzle

Vitamin B12 may not directly cause significant weight loss on its own. 

But, it plays a role in supporting various processes related to energy production, metabolism, digestion, mood, and appetite regulation. Healthy vitamin B12 levels are crucial for your overall well-being and can indirectly support your weight loss.

As with any aspect of weight management, it’s important to adopt a holistic approach to weight loss with a balanced diet, regular exercise, stress management, and sufficient sleep.

 

Other Helpful Vitamins and Dietary Supplements for Weight Loss

There are several other vitamins and supplements that can provide valuable support on your weight loss journey. 

These supplements work in conjunction with a healthy diet and lifestyle to enhance your overall well-being and help you lose weight. 

Let’s explore some of these beneficial supplements:

• Vitamin D: Supports weight loss by promoting healthy metabolism and regulating appetite. It also plays a crucial role in maintaining bone health and supporting immune function.
  
• Omega-3 Fatty Acids: Aid in weight loss by reducing inflammation, improving insulin sensitivity, and supporting fat burning. Also known for their cardiovascular and cognitive health benefits.
  
• Green Tea Extract: Contains catechins, which promote thermogenesis, increase fat oxidation, and support weight loss efforts. Green tea extract also offers antioxidant properties.
  
• Chromium: Helps regulate blood sugar levels, reducing carbohydrate cravings and promoting weight management. It supports balanced energy levels and may improve body composition.
  
• Probiotics: Promote a healthy gut microbiome, which can aid in weight management and support digestive health. Probiotics also help optimize nutrient absorption and support immune function.
  
• Herbal Supplements: Certain herbs, such as Garcinia cambogia, green coffee bean extract, and cinnamon, have been associated with weight loss benefits. These herbal supplements may help suppress appetite, boost metabolism, and enhance fat burning.
  
• Fiber Supplements: Fiber-rich supplements, like psyllium husk, glucomannan, or acacia fiber, can help promote satiety, regulate bowel movements, and support a healthy digestive system.
  

Incorporating these supplements into your weight loss plan can provide additional support and optimize your overall health. 

However, it’s important to remember that supplements are not a substitute for a balanced diet and lifestyle. 

Consult with a healthcare professional before starting any new supplements. This will help you make sure your supplements align with your specific needs and health conditions.

Are You Struggling to Find the Right Weight Loss Supplements?

It can be challenging to find the right supplements that actually deliver weight loss results. With so many weight loss pills on the market, it’s easy to feel overwhelmed and uncertain about which supplements actually work.

 

Can’t Find Weight Loss Pills and Diet Supplements That Actually Work?

Consider signing up to get our 5 Weight Loss Tips and 5-day email course, free.

Maybe you’ve tried various types of weight loss pills and supplements in the past. 

If you have, you may have been disappointed because you didn’t get the results you thought you would. 

It’s frustrating when your plans to lose weight are stunted by subpar weight loss products. Lots of these supplements promise noticeable weight loss without diet and exercise but fail to deliver.

 

Get the Best Results with the Top Weight Loss Supplements of 2023

The good news is, we’ve done the research for you. 

We’ve found the best weight loss supplements for 2023, supported by science. 

When used with diet and regular exercise, these can help support healthy weight loss results. We chose these supplements based on their unique benefits and their positive impact on weight loss journeys.

Feeling stuck in your weight loss journey? Sign up to get our 5 Weight Loss Tips and 5-day email course, free.

Now, let’s dive into our list of the best weight loss supplements for 2023 and explore how they can help people lose weight.

 

1. B12 Complex: Energize Your Weight Loss Efforts

B12 Complex is a combination of essential B vitamins, including vitamin B12. It plays a crucial role in energy production, nerve function, and red blood cell formation.

 

Historical Uses

B12 has been used for decades to treat vitamin B12 deficiencies and related conditions, like pernicious anemia. Its role in weight loss gained attention because of its involvement in metabolism and energy regulation.

 

Other Benefits

• Supports healthy brain function and cognitive health
• Boosts immune system
• Enhances mood and reduces symptoms of depression

 

2. Probiotic: Nurture Your Gut Health and Shed Pounds

Probiotics are live bacteria and yeasts that have many health benefits, particularly for the digestive system. They help restore the balance of beneficial bacteria in the gut.

 

Historical Uses

Fermented foods containing probiotics have been consumed for centuries in various cultures to support digestion and overall health. Probiotic supplements gained popularity in recent years for their potential to improve gut health and aid in weight management.

 

Other Benefits

• Strengthens immune system
• Reduces symptoms of digestive disorders, such as bloating and constipation
• Enhances nutrient absorption

 

3. Multivitamin: Fill Nutrient Gaps and Optimize Your Weight Loss

A multivitamin is a combination of various essential vitamins and minerals that your body needs for proper functioning. It helps ensure you meet your daily nutritional requirements.

 

Historical Uses

Multivitamins have been widely used for decades to prevent nutritional deficiencies and support overall health. They have gained relevance in the weight loss context due to the role of essential nutrients in energy metabolism.

 

Other Benefits

• Provides antioxidant protection
• Supports bone health
• Enhances skin, hair, and nail health

 

4. Detox Supplement (Proprietary Blend): Cleanse and Reset Your Body for Weight Loss

A detox supplement with a proprietary blend combines specific ingredients known for their detoxifying properties. This blend aims to support the body’s natural detoxification processes.

 

Historical Uses

Detoxification practices have been utilized for centuries in traditional medicine systems to eliminate toxins and purify the body. Detox supplements with proprietary blends have gained popularity in recent years for their convenience and potential benefits.

 

Other Benefits

• Supports healthy digestion
• Enhances liver function
• Boosts immune system

 

5. Proprietary Weight Loss Supplement: Boost Your Fat Burning Potential

A proprietary weight loss supplement contains a blend of ingredients designed to help you lose weight. These ingredients work synergistically to enhance metabolism, burn fat, and manage weight.

 

Historical Uses

We have used weight loss supplements for years to assist individuals in their weight loss journeys. The combination of specific ingredients in proprietary blends offers a comprehensive approach to weight management.

 

Other Benefits

• Increases energy levels and stamina
• Supports muscle recovery and development
• Enhances overall athletic performance

 

6. Protein Supplements: Fuel Your Weight Loss with Quality Protein

Protein supplements can be a valuable addition to your weight loss journey. They provide a convenient and effective way to quickly increase your protein intake.

High-quality protein plays a crucial role in muscle recovery, satiety, and overall body composition.

Choose a type of protein supplement that aligns with your dietary needs and preferences. Consider trying different flavors and brands to find the ones that suit your taste buds. 

If you aren’t sure about your dietary needs, schedule a consultation with Lifelong Metabolic Center.

Here are a few different types of high-quality protein supplements that can support healthy weight loss:

 

Whey Protein Concentrate

Whey protein concentrate is derived from milk and is a cost-effective option.

• Pros: Affordable, contains essential amino acids, promotes muscle recovery.
• Cons: May contain lactose, lower protein concentration compared to isolates.
• Recommended Over-the-Counter Weight Loss Supplements: Optimum Nutrition Gold Standard Whey, Dymatize Elite Whey Protein, MuscleTech Nitro-Tech Whey Protein.
• Flavor Suggestions: Chocolate, Vanilla, Cookies and Cream.

 

Whey Protein Isolate

Whey protein isolate is further processed to remove lactose and fat, giving it a higher protein concentration.

• Pros: Higher protein content, low in lactose and fat, fast-absorbing.
• Cons: More expensive than concentrate.
• Recommended Over-the-Counter Weight Loss Supplements: Isopure Zero Carb, Jay Robb Whey Protein Isolate, NOW Sports Whey Protein Isolate.
• Flavor Suggestions: Strawberry, Chocolate Peanut Butter, Unflavored.

 

Collagen Protein

Collagen protein comes from animal sources and is known for its role in supporting skin, joint, and bone health.

• Pros: Supports connective tissue health, aids in muscle recovery.
• Cons: Limited amino acid profile for muscle building.
• Recommended Over-the-Counter Weight Loss Supplements: Vital Proteins Collagen Peptides, Sports Research Collagen Peptides, Bulletproof Collagen Protein.
• Flavor Suggestions: Unflavored, Vanilla, Mixed Berry.

 

Vegetarian and Vegan Protein

Plant-based protein supplements offer options for individuals following vegetarian or vegan diets.

This can include pea protein, hemp protein, and rice protein.

• Pros: Plant-based, suitable for dietary restrictions, rich in fiber and antioxidants.
• Cons: May have a grainy texture, lower in certain essential amino acids.
• Recommended Over-the-Counter Weight Loss Supplements: Garden of Life Organic Plant Protein, Vega One All-in-One Shake, Sunwarrior Warrior Blend Plant-Based Protein.
• Flavor Suggestions: Chocolate, Vanilla, Berry.

 

7. Other Vitamins and Supplements for Weight Loss Support

There are other vitamins and supplements that can play a beneficial role in supporting your weight loss.

These supplements can provide specific nutrients and promote overall well-being, aiding in your journey to achieve a healthier weight.

 

Green Tea Extract

Green tea extract contains compounds known as catechins, which have been associated with increased metabolism and fat burning.

• Benefits: Enhances thermogenesis, promotes fat oxidation, supports weight loss.
• Recommended Over-the-Counter Weight Loss Supplements: Now Foods Green Tea Extract, Jarrow Formulas Green Tea Extract, BulkSupplements Green Tea Extract.

 

Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fish oil supplements, have been shown to have numerous health benefits, including supporting weight loss efforts.

• Benefits: Reduces inflammation, enhances insulin sensitivity, promotes fat loss.
• Recommended Over-the-Counter Weight Loss Supplements: Nordic Naturals Ultimate Omega, Optimum Nutrition Fish Oil, Nature Made Fish Oil.

 

Vitamin D

Research has shown vitamin D deficiency can be linked to weight gain and obesity. 

Taking vitamin D supplements may help promote healthy weight loss.

• Benefits: Enhances insulin sensitivity, regulates appetite, supports overall metabolic health.
• Recommended Over-the-Counter Weight Loss Supplements: NatureWise Vitamin D3, Sports Research Vitamin D3, NOW Foods Vitamin D3.

 

Chromium

Chromium is a mineral that plays a role in carbohydrate and fat metabolism. Supplementing with chromium may help regulate blood sugar levels and reduce cravings. It acts as a natural appetite suppressant.

• Benefits: Supports balanced blood sugar levels, reduces carbohydrate cravings, aids in weight management.
• Recommended Over-the-Counter Weight Loss Supplements: Thorne Research Chromium Picolinate, Solgar Chromium Picolinate, Life Extension Chromium.

Including these additional vitamins and supplements as part of a balanced diet can provide added support for your overall health and well-being. 

 

Consult Lifelong Metabolic Center to Learn More About the Best Weight Loss Supplements

Our top picks for the best weight loss supplements for 2023 offer a wide range of benefits beyond meeting weight loss goals. 

By choosing the best dietary supplements for weight loss with a healthy diet and exercise, you can optimize your overall weight loss and achieve long-lasting results. 

It’s important to consult with a healthcare professional before adding any supplements to your routine, especially if you have any underlying health conditions or take medications. 

Lifelong Metabolic Center’s founder Dr. Amanda Borre can help recommend natural weight loss supplements, incorporated into our weight loss program.

We know trying to lose weight and sticking to a diet can be a challenge, and Lifelong Metabolic Center is here to help. 

If you want to lose weight and keep it off for good, contact us today.

Are you frustrated with stubborn weight gain and accumulating belly fat? 

It could be more than just a matter of calories in and out. 

Enter cortisol, the stress hormone that wreaks havoc on your body composition.

Elevated cortisol levels not only contribute to the storage of stubborn belly fat but also trigger intense cravings and an insatiable appetite for unhealthy foods.

On top of that, they can mess with your insulin sensitivity and slow down your metabolism, making weight loss an uphill battle. Stress-induced emotional eating only adds fuel to the fire, leading to further weight gain.

Here’s why cortisol is a supervillain stress hormone with fat and weight loss: 

1. Storage of Stubborn Belly Fat: Elevated cortisol levels often lead to increased fat storage, especially around the abdomen. Yes, that’s right—the infamous “belly fat.” This type of fat has been linked to higher risks of cardiovascular disease, type 2 diabetes, and other metabolic disorders.
2. Ravenous Appetite and Cravings: Cortisol has a sneaky way of ramping up your appetite and making you crave unhealthy, calorie-laden foods. It’s like it whispers in your ear, “Hey, how about some sugary treats or carb-loaded goodies?” These cravings can lead to overeating and consuming more calories than needed, ultimately resulting in weight gain.
3. Insulin Sensitivity Snags: Prolonged cortisol elevation can mess with your body’s insulin sensitivity. Translation: it becomes harder for your cells to efficiently use glucose, which leads to higher blood sugar levels. This pesky insulin resistance can contribute to weight gain, particularly around the midsection.
4. Metabolic Mayhem: Cortisol can interfere with your metabolic processes. It can break down stored glycogen and muscle proteins into glucose, providing a quick energy source during stressful situations. However, prolonged high cortisol levels can disrupt your metabolic rate, slow down fat burning, and make it trickier to shed those extra pounds.
5. Emotional Eating Enabler: Stress triggers cortisol release, and that can pave the way to emotional eating. Sometimes, when life gets tough, we find solace in food. Cortisol can push us towards indulging in high-calorie, not-so-healthy treats as a coping mechanism, leading to weight gain.

So that’s the bad news. What’s the good news?

The good news is, there are a lot of natural strategies you can use to lower cortisol levels and help you lose stubborn weight and body fat…

 

What is Cortisol?

Cortisol is a hormone produced by the adrenal glands, which are small glands located on top of the kidneys. 

We refer to it as the stress hormone because our adrenal glands release it in response to stress. Cortisol helps the body cope with and respond to various challenges and stress stimuli.

When you become stressed, your cortisol production kicks into overdrive.

It gives your body a burst of energy and heightened awareness.

Cortisol also works to regulate essential functions, like metabolism, blood pressure, immune response, and the body’s inflammatory processes.

 

What are the Risks and Symptoms of High Cortisol Levels?

Too much of a good thing can quickly turn into a bad thing.

Having too much cortisol is no different. 

Increased cortisol can lead to a slew of health issues.

Symptoms associated with high levels of cortisol may include:

• Fatigue
• Anxiety or depression
• Headaches
• Decrease in libido
• Increased appetite
• Cravings for high-calorie foods
• Slowed metabolism
• Insulin resistance
• Belly fat accumulation
• Weight gain

Chronic stress can create chronically high cortisol levels which can also increase your risk for:

• Heart attack
• Heart disease
• High blood pressure
• Stroke
• Type 2 diabetes

While there may be factors out of your control for how you deal with stress such as genetics and life experiences, you can learn to react to stress in a way that allows you to manage cortisol levels.

 

4 Natural Ways to Lower Cortisol Levels that Can Help You Lose Weight

If your stress levels are high, your cortisol levels will be high. 

Which is why managing stress is one of the most non-obvious but wildly effective strategies to help you lose stubborn weight. You can sign up to get my 5 Weight Loss Tips and 5-day email course, free, and try a few ways to reduce your cortisol levels naturally:

 

Get Regular Exercise

Getting enough exercise can reduce the effects of stress, improve your mood, and keep your body in good shape.

You can get a good daily workout from 30 to 60 minutes of low- to moderate-intensity physical activities. Yoga, Pilates, or Tai Chi incorporate physical exercise and additional stress management techniques at the same time.

If 30 minutes is too much for your busy schedule, no sweat! 

Here are a few other ideas for quick 15-20 minute workouts: 

• Take a short walk in the great outdoors. 
• Run-walk intervals on a treadmill or around your neighborhood
• Do some sprints on an indoor bike, or ride around your block
• Do HIIT interval training or circuit training with minimal equipment like resistance bands 
• Do a circuit of bodyweight exercises like push-ups, squats, lunges, jumping jacks, planks, etc.

A study from the University of Michigan found that 20 minutes of being outside surrounded by nature can cause a significant drop in cortisol levels.

If you need more motivation you can join a sports club, team sport, group fitness classes, or outdoor activity group that meets throughout the week. 

Check out your local gyms, recreation centers, local social media activity groups, and common interest websites like meetup.com for sports, classes, and activities in your area.

Team sports and group physical activities require social interaction, which can help alleviate stress and anxiety. 

Plus having a team that relies on your participation can be a powerful motivator for you to get up, move, and stick to it.

 

Eat a Balanced Diet

Maintaining a balanced diet is essential for improving cortisol levels. 

Certain nutrients can have an outsized impact on hormone regulation.

A diet rich in whole grains, fruits, vegetables, and lean proteins provides essential vitamins, minerals, and antioxidants that support the body’s stress response system. 

Consuming a balanced diet helps stabilize blood sugar levels, which prevents spikes and crashes that can trigger cortisol release. 

Try incorporating some of these foods into your diet to help manage cortisol levels:

Here is a list of foods known to help reduce cortisol levels:

• Berries: Enjoy a variety of berries such as blueberries, strawberries, and raspberries. Berries are rich in antioxidants that combat oxidative stress and help regulate cortisol levels.
• Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, a nutrient associated with reduced cortisol levels and improved mood.
• Leaf Green Vegetables: Leafy green vegetables like spinach, kale, and Swiss chard are packed with vitamins, minerals, and phytonutrients that support adrenal health and help manage cortisol.
• Avocados: They are a great source of healthy fats, potassium, and B vitamins. These nutrients contribute to overall stress reduction and cortisol regulation.
• Citruses: Citrus fruits like oranges, are high in vitamin C. Vitamin C helps lower cortisol levels and supports the immune system, especially in times of stress.
• Fermented Foods: Foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics that promote a healthy gut microbiome, which has been linked to reduced stress and cortisol levels.
• Oats: Start your day with a bowl of oats. They are a complex carbohydrate that helps stabilize blood sugar levels, preventing spikes that can trigger cortisol release.
• Herbal Teas: Sip on herbal teas like chamomile, lavender, and peppermint, known for their calming properties. These teas can help promote relaxation and reduce cortisol levels.
• Nuts and Seeds: Snack on a variety of nuts and seeds, including almonds, walnuts, pumpkin seeds, and sunflower seeds. These snacks are rich in healthy fats, magnesium, and other nutrients that support cortisol regulation and overall well-being.

Need help with losing weight and lowering your cortisol levels? Contact Lifelong Metabolic Center.

 

Get Enough Sleep

When we experience sleep deprivation or poor-quality sleep, cortisol levels can spike, and wreak havoc on our health and weight loss goals. 

Adequate, restful sleep helps the body regulate cortisol levels, promoting optimal functioning of the stress response system.

Try these strategies for getting more quality sleep:

• Go to bed and wake up around the same time every day
• Set up a comfortable sleeping environment
• Read a print book instead of your phone or tablet before bedtime
• Limit naps during the day
• Skip caffeine and heavy meals close to bedtime
• Avoid intense exercises before going to bed

These strategies can help you manage cortisol production, and reduce the risk of chronic stress, weight gain, and other related health issues.

 

Natural Supplements

Even if you already eat healthily, you still might not get every nutrient your body needs to lower cortisol levels. 

That’s where natural supplements come in. 

Herbs and other natural substances used to decrease stress are described as adaptogenic. We also refer to them as adaptogens.

Here are some commonly used adaptogenic supplements:

• Ashwagandha: This adaptogenic herb is believed to support the body’s stress response system and help regulate cortisol levels.
• Rhodiola Rosea: Another adaptogenic herb that may assist in managing stress and reducing cortisol levels.
• Omega-3 Fatty Acids: Omega-3 supplements, typically derived from fish oil or algae, are known for their anti-inflammatory properties and potential to support stress reduction.
• Magnesium: Adequate magnesium levels are important for overall well-being. This mineral may help modulate cortisol levels.
• Vitamin C: As an antioxidant, vitamin C plays a role in stress management and may help reduce cortisol levels.
• B-vitamins: B-vitamins, including vitamin B5 (pantothenic acid) and vitamin B6 (pyridoxine), are involved in the production and regulation of cortisol.
• Holy Basil (Tulsi): Holy basil is an herb often used in traditional Ayurvedic medicine and is believed to have stress-reducing properties.
• L-Theanine: Found in green tea, L-Theanine has been studied for its potential calming effects and its ability to modulate cortisol levels.
• Phosphatidylserine: This phospholipid is found in high amounts in the brain and may help regulate cortisol levels during times of stress.
• Gamma-Aminobutyric Acid (GABA): GABA is an inhibitory neurotransmitter that may promote relaxation and help lower cortisol levels.

Note: Before adding any supplements to your diet, it is important that you consult with a healthcare professional. 

Lifelong Metabolic Center’s Dr. Amanda Borre, D.C., can provide you with recommendations based on your needs.

Contact Lifelong Metabolic Center now to request more information.

 

Ready to Lower Your Cortisol Levels and Lose Weight?

Lowering cortisol levels are a critical, but often overlooked, component of weight loss and management. 

If you follow these steps and strategies, you can regain control of your body, reduce stress, and reach your weight loss goals. 

Lifelong Metabolic is here to help reduce stress and excess cortisol so you can lose weight more effectively.

Stay motivated, stay focused, and let’s tackle cortisol and weight loss together — contact us today for more information.

If you’ve been struggling to lose more weight but the scale keeps displaying the same numbers, your metabolism could be to blame. When your metabolism slows down, it becomes much more difficult to burn calories and lose weight. This plateau is a common occurrence for many on their weight loss journey.

Fortunately, there is a way to reset your metabolism and break through pesky weight loss plateaus.

Sign up to get my 5 Weight Loss Tips and 5-day email course, free, and continue reading this blog to learn how.

 

What is Metabolism?

Metabolism is how your body processes the foods you eat. It is responsible for converting those foods into energy (measured in calories), which your body uses to perform essential functions like breathing and digesting food. 

Throughout the day, the body burns that energy through a process known as thermogenesis. Any excess energy (extra calories) is stored as fat.

 

What are the Components of a Healthy Metabolism?

Metabolism is made up of 4 components:

 

1. Resting Metabolic Rate

Resting Metabolic Rate (RMR) is the number of calories the body burns while resting and performing movements for low-effort tasks, such as using the bathroom. It is the largest component of metabolism, making up 60% to 75% of one’s energy expenditure.

RMR also includes basal metabolic rate (BMR), which is the amount of energy (calories) burned to maintain the body’s functions while at rest. BMR does not include low-effort tasks or any movements.

 

2. Activity Level

Activity level refers to the calories your body burns through exercise. This can be anything from strength training to aerobic exercises to walking 10,000 steps a day.

 

3. Thermic Effect of Food

The thermic effect of food (TEF) is the amount of energy used during the process of digestion.

 

4. Non-Exercise Activity Thermogenesis

Non-exercise activity thermogenesis (NEAT) refers to energy used through spontaneous actions. Examples of this include actions such as wiggling your fingers and bouncing your leg.

 

What is a Set Point?

Some experts believe in the set point theory, in which our bodies have a preset weight baseline due to genetics.

However, some proponents of this theory suggest a slow metabolism isn’t set in stone and that it is possible to move that set point, as many factors affect one’s metabolism and weight. Addressing those other factors is key to successful weight loss.

Lifelong Metabolic Center recognizes that genetics is an important factor for anyone trying to lose weight. That’s why DNA testing is part of our weight loss program. 

The information we learn from a DNA test can help us discover the best ways to help you lose weight and boost your metabolism.

 

What Factors Affect Metabolism?

Over time, your metabolism can slow down due to factors such as:

 

Age

Aging is one of the most commonly cited reasons for a slower metabolism. However, age is often compounded with other lifestyle factors affecting metabolism. 

For example, post-menopausal women produce fewer hormones and have less muscle mass than younger women. This, along with health issues like arthritis, can lead to lower activity levels, which can, in turn, slow metabolism.

 

Sex

Men tend to have higher metabolisms than women. This can be attributed to testosterone production, additional muscle mass, and generally being bigger than women.

 

Body Size

Larger people tend to have a larger basal metabolic rate and higher metabolism, as their bodies contain more fluid and larger organs. This may allow bigger people to eat more food without putting on a noticeable amount of body weight when compared to someone on the smaller side.

 

Muscle Mass to Body Fat Ratio

Body composition varies from person to person, and the ratio of muscle mass to body fat can affect one’s metabolic rate. Muscle burns more calories than fat does, even when a person is resting.

 

Exercise

The type and frequency of exercises you perform affect the number of calories you burn. In many cases, burning more calories than you consume (a calorie deficit) leads to weight loss.

 

Drinking and Eating Habits

What you eat and drink affects metabolic speed, but so does when you eat and drink. For example, eating a large meal before bedtime or having a midnight snack can slow metabolism and lead to additional weight gain.

Keep in mind there’s a large difference between eating 2,000 calories a day in junk food versus 2,000 calories in healthier foods, too. The quality of food matters, too.

 

Medications and Hormones

Certain medications can impact your metabolic rate, just as unbalanced hormone levels can. In fact, we’ve had clients struggle to lose weight on other weight-loss programs due to hypothyroidism, which causes hormone imbalances. Despite that, our metabolic weight loss program has helped many reach their goals.

 

Rest

One large component of metabolism has to do with rest. This does not mean you should give up on improving your diet and lifestyle with additional exercise, but it does mean it is important to get enough sleep.

 

What Can You Do to Restart Your Metabolism to Lose Weight?

While you cannot control every single factor to change your metabolism, there are things you can do to increase your metabolism:

 

Increase Exercise Amounts and Approach

Different types of exercise may be more effective based on factors like genetics or muscle or fat. For example, if you want to build muscle, then you might want to include strength training as part of your weight loss plan.

Strength training with the goal of building muscle is a great way to not only rest your metabolism (vs. cardio)but also improve it. Building muscle demands a lot of calories.

Cardiovascular exercise keeps your heart pumping and healthy as you burn off extra calories, so it also is good to work in the proper amount.

 

Metabolic Reset Diet

Making changes to you the foods you eat can help you reset your metabolism. A metabolic reset diet often includes the following dietary recommendations:

• Reduce or increase calorie intake
• Cut down carbohydrates
• Increase protein intake

 

Intermittent Fasting and Meals — No Snacks

Intermittent fasting can be a great tool for resetting your metabolism. It can make you more mindful of when and what you eat. 

Intermittent Fasting (or “IF”) requires you to eat at a specific timeframe each day and only during that timeframe. The selected timeframe for eating does matter and may in fact be key to a higher metabolic rate.

One study from the University of Alabama (1) found that prediabetic men who ate early meals between the hours of 7 a.m. and 3 p.m. and fasted for the rest of the day experienced the following health benefits:

• Reduced insulin levels
• Improved insulin sensitivity
• Improved blood pressure
• Increased metabolism
• Decreased appetite

Another study found that fasting through breakfast and eating later in the day could result in better eating habits overall (2).

On the flip side, wandering downstairs for a midnight snack or eating right before bed has been linked to diabetes and weight gain.

 

Quality Sleep

As it turns out, a full 8 hours of sleep per night is still considered the gold standard and can help reset your metabolism.

 

How Long Does It Take to Improve Your Metabolism? 

The amount of time it takes to rev up your metabolism can vary. For some, it can take weeks; for others, months.

During that time, however, it can be easy to fall off track. Joining a weight loss program with daily check-ins and support to help you push through weight-loss plateaus and help reach your goal. Lifelong Metabolic Center offers these services to support weight loss clients and much, much more. Contact us to learn more.

 

Boost Your Metabolism with Lifelong Metabolic Center’s Weight Loss Program

Lifelong Metabolic Center recognizes the role metabolism plays in weight loss journeys, and that’s why “metabolic” is in our name.

If you’re wondering how to reset your metabolism, contact us today for more information.

 

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Sources:

1. University of Alabama study
2. Breakfast fast study

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