Get Your Metabolism Back on Track

January 11, 2017

By Anna Derhak, MS, LN

article_weight-metabolism_scale-hug.jpgAs a nutritionist, I have heard clients say time and time again things like:

  • “I just can't seem to lose weight”
  • “Something is wrong with my metabolism”
  • “Will I ever be able to lose weight again?”
  • “Must I starve myself to get thin?”

I’ve seen many people recover their metabolisms after years of abuse. Trust me; there is hope for repairing yours as well.

Metabolism: Not as Easy as “Calories In, Calories Out”

Current research shows that metabolism is more complex than the popular “calories in verses calories out” model. You cannot simply cut back on calories and start working out two hours a day and expect to lose weight. In fact, this approach will damage your metabolism and make it harder for you to lose weight in the future.

Take Steps to Strengthen Your Metabolism

What creates a strong and healthy metabolism? Start with the basics and eat real foods. This means replacing the processed carbohydrates (granola bars, crackers, chips, cookies, cereals, etc.) with real carbohydrates (fruits and vegetables). The processed carbohydrates and frozen meals that lurk in the middle of the grocery store are quick and easy, but contain damaging trans-fats and refined sugars that can lead to weight gain and other health problems.

We’ve all heard the low-fat message for years, but the truth is you need to eat a variety of fats to lose body fat. Include healthy fats such as olive oil, avocadoes, nuts and seeds, coconut oil and butter in your diet. These healthy fats help you stay satisfied.

Eating sufficient protein is critical because protein stimulates your metabolism by 30% for several hours. So, how much protein is ideal? A good amount to start with is 3-4 ounces of protein at each meal and 1-2 ounces with snacks.


Enjoy a variety of animal proteins, such as fish, turkey, lamb, chicken, grass-fed beef and pork. Another benefit to eating protein is that it makes you feel satisfied and helps prevent cravings.

The nutritional secret to good metabolism lies in eating real food in balance. The next time you eat, have a serving of lean protein, lots of vegetables and healthy fats.

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