Some people can eat anything they want and remain slim, while others meticulously count calories to avoid unwanted weight gain. Most people attribute these individual variations to a naturally fast or slow metabolism. Interestingly, research shows that it is not an gender or genetics that most heavily determine adults' metabolic rates; it is percentage lean muscle mass . Thankfully this is something you can control. If your phentermine stopped working and you are looking for ways to naturally boost metabolism for weight loss, try this and some of the other tips below!
Phentermine is a sympathomimetic amine that suppresses appetite and boosts energy to help patients lose weight. This is NOT a weight loss pill that boosts metabolism. Instead, the medication temporarily stimulates the central nervous system to achieve its desired effects.
Even though genetics affect basal metabolic rate, or resting metabolism, to some degree, lifestyle choices remain the most important predictor of obesity. If you are experiencing a weight loss plateau with phentermine, try these natural ways to boost metabolism for weight loss:
Adopt these habits to boost metabolism and make the most of your weight loss journey, both during and after treatment with phentermine.
Exercise is paramount for metabolic health because it increases metabolism both during and after the workout. In fact, research shows metabolism and associated calorie burn remains elevated for hours after finishing a high-intensity interval training (HIIT) workout. The benefits of strength training workouts last for even longer.
HIIT is one of the most effective workouts to boost metabolism. Interval training consists of alternating moderate-intensity exercise with short bursts all-out (or high-intensity) activity. This type of workout works so well to boost metabolism because it preserves lean muscle mass, produces a powerful “afterburn effect” and improves aerobic fitness .
Lean muscle tissue is more metabolically-active than fat tissue, so the more muscle you have, the more calories you burn at rest. Unfortunately, weight loss – especially rapid weight loss – cannibalizes vital muscle tissue. Muscle mass also decreases naturally with age . As a result, it is paramount to include strength training in your weekly routine. Practice strength training at least 2-3 times per week to keep metabolism high, protect joints, reduce injury and maintain proper posture over the years.
Whether you skip breakfast because you don’t have time, or because you are just not a morning person, starting your day on an empty stomach is like hitting pause on your metabolism. When you fast for extended periods of time (i.e. overnight), it sends a message to your cells to conserve energy in case there is not another meal available. In other words, your body holds onto fat stored in your cells instead of working to burn it off.
To that end, a 2013 study published in Obesity found that obese women who consumed calories earlier in the day lost more weight than those who ate later. At the end of the 3-month study period, women who ate bigger breakfasts lost more than double than those ate big dinners: 18lbs vs. 7.3lbs, on average .
Water is abundant, filling and calorie-free and while hydration is critical for health at any stage in life, it is especially important during weight loss. Proper hydration promotes satiety and increases fat burn .
Sleep may seem like the least-likely activity to boost metabolism, but research shows that just one night of disrupted sleep significantly slows metabolism . Long-term studies indicate that people who sleep less than 5 hours per night have higher BMIs on average. Sleep is critical for establishing and maintaining proper hormonal balance, so insufficient sleep slows metabolism and inhibits weight loss.
Click here to read more about sleep and weight loss.
A healthy sex life is good for overall health, and even better for weight loss. In addition to the calorie burn, sex releases hormones which lift mood, reduce stress and even suppress appetite.
Sex promotes the release of endorphins and oxytocin, while decreasing cortisol levels. Endorphins and oxytocin both provide a natural high, while the latter also helps signal satiety to minimize unnecessary snacking.More, sex is a great workout. On average, sex burns 150 to 250 calories per half hour.
Phentermine is very effective at boosting energy and suppressing appetite to promote increased activity and healthier eating. However, certain foods prove especially effective in encouraging further weight loss. Here are five foods that help boost metabolism:
Eggs are in most ‘superfood’ lists as they are high in B vitamins, contain fat-burning choline, and are also a great source of protein at one gram of protein for every 13 calories. Protein helps boost metabolism and stabilize blood sugar levels. The latter is important to keep you feeling fuller for longer and better able to resist cravings.
Salmon, along with other oily fish like tuna, contains plenty of protein and relatively few calories. A 3-ounce fillet of salmon has 180 calories and provides 19 grams of protein . More, this popular seafood is a great source of omega-3 fatty acids, which help protect heart health, improve insulin sensitivity, decrease belly fat.
Green tea has become widely popular in recent years for its health benefits related to weight loss, longevity and heart health. Good news is, science supports this health craze.
The main antioxidant in green tea, epigallocatechin gallate (EGCG), helps boost metabolism and encourage fat breakdown. EGCC indirectly increases fat breakdown on a cellular level so that more fat is broken down and used as energy by the body. Green tea has also been suggested to boost metabolic rate and may suppress appetite, making it the perfect addition to your weight loss journey [8,9].
You can either drink tea as a beverage, or take green tea extract in supplement form. Taking a natural weight loss supplement that contains green tea extract - like 5 Star Fat Burner - could be a great option if you are not too keen on green tea’s flavor.
Dark chocolate is another weight loss superfood. It is a powerful antioxidant and rich in essential minerals including iron, magnesium, copper, manganese, potassium, phosphorous, zinc and selenium. The plant’s antioxidant properties may help explain why regular consumption of dark chocolate has also been associated with decreased LDL (bad cholesterol), increased HDL (good cholesterol) and reduced insulin resistance (a major risk factor for heart disease and type 2 diabetes). Dark chocolate may even sharpen cognitive function .
To reap the health benefits associated with cocoa and dark chocolate, however, your treat needs to contain at least 70-85% pure cocoa.
Spices do more than just add an extra kick of flavor to dinner. Science shows certain plants possess beneficial properties that make them one of the best ways to boost metabolism for weight loss!
Some of the most beneficial and researched spices for weight loss include:
1. Lazzer, S., Bedogni, G., Lafortuna, C. L., Marazzi, N., Busti, C., Galli, R., . . . Sartorio, A. (2010). Relationship Between Basal Metabolic Rate, Gender, Age, and Body Composition in 8,780 White Obese Subjects. Obesity, 18(1), 71-78. doi:10.1038/oby.2009.162
4. Jakubowicz, D., Barnea, M., Wainstein, J., & Froy, O. (2013). High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity, 21(12), 2504-2512. doi:10.1002/oby.20460
6. Benedict, C., Hallschmid, M., Lassen, A., Mahnke, C., Schultes, B., Schiöth, H. B., . . . Lange, T. (2011). Acute sleep deprivation reduces energy expenditure in healthy men. The American Journal of Clinical Nutrition, 93(6), 1229-1236. doi:10.3945/ajcn.110.006460
13. Symon, E., & Cronkleton, E. (2016, November 30). How Does Cayenne Pepper Help You Lose Weight? (N. Butler, Ed.). Retrieved from https://www.healthline.com/health/food-nutrition/cayenne-pepper-for-weight-loss
15. Zare, R., Heshmati, F., Fallahzadeh, H., & Nadjarzadeh, A. (2014). Effect of cumin powder on body composition and lipid profile in overweight and obese women. Complementary Therapies in Clinical Practice, 20(4), 297-301. doi:10.1016/j.ctcp.2014.10.001