If you have been stressed out looking for ways to learn how to burn fat, but unable to exercise due to pain from an injury, today I share a few techniques our patients used at the clinic with excellent results.
But first things first:
Let me say that after a brief hiatus, I am happy to be back!
Brief Update: Just moved back to sunny Phoenix AZ. from Los Angeles, where I worked as a nutrition counselor and medical historian, which left me with no time to post to stay in touch.
So, I’m back- No more long commutes, no more parking tickets, and best of all…no more stress!
But I digress
As you may know, I worked with moms and kids who struggled with overweight and obesity problems; I also worked with patients who suffered from acute or chronic pain who also needed to lose weight, which was frustrating because the last thing they wanted to do was exercise! Learning how to burn fat was certainly not a priority for them, so we developed a specific plan for them to lose weight without exercise.
It was crucial for them to understand a few, simple basics of food and nutrition, if they were to efficiently follow a plan long term, so here’s the four basic principles they learned about fat burning:
How to burn fat while recuperating from a physical injury
1-The first thing patients learned was that certain foods have thermogenic properties, which means that they boost metabolic rate, causing the body to burn fat.
By definition the Thermic Effect of Food (TEF) is known as the amount of calories required to digest, absorb and metabolize nutrients – we burn more calories when we eat certain foods- More about these foods later.
3-Next, they began to eat more often. Most of them were doing what most people do when they try to lose weight, they practically stopped eating. They would go long periods of time without eating during the day, and would go to bed on an empty stomach.
By doing that they were lowering their blood glucose levels, which slowed down their metabolism, setting their body in non-fat burning mode, a process called gluconeogenesis, in which as your metabolism slows down cortisol is secreted to actually turn muscle into glucose for fuel.
This is NOT a good thing, because the excess glucose gets stored as fat
Remember: Do not go to bed on an empty stomach
4- Last but not least, they learned the effect carbohydrates (portion size and sources) have on blood sugar levels. Understanding that blood sugar level control is a direct factor in fat loss, but most importantly, in overall healing and wellness, patients learned about nutrient or caloric “exchanges” and began making the appropriate substitutions to build and implement their own meal plans to the tune of fat loss results of 1-3 lbs per week without having to exercise.
Here’s a list of foods and supplements with thermogenic properties we recommended for them
Lean Proteins– Eating daily servings of chicken, turkey, lean beef, salmon and most nuts. Protein consumption boosts metabolic rate as much as 25%, with the rate decreasing when protein is mixed with carbs and fats. Patients were advised to eat a portion of protein with every meal.
Whey Protein– Known for its filling and nutritious properties, having an average of just 2-4 whey protein servings per WEEK aided the process of fat loss for our patients. Check out more info here.
FACT: Studies also found reductions in liver fat with whey protein supplementation vs other sources of protein.
Ginger tea– A decrease in appetite has been noted with ginger intake and has been found to increase the thermic effect of food products. Patients were recommended to drink 2 -3 cups per day.
*Ephedrine HCL– Ephedrine is one component of the herb Ephedra. It is able to induce fat loss by increasing the amount of fat available for fuel as well as by increasing heat expenditure (metabolic rate).
Studies prove that most weight lost with ephedrine administration is due to fat mass, due to a slight muscle preserving effect.
Patients were given ephedrine HCL at a dose of 20-24 mg, per day for 8 weeks to avoid side effects.
Hope these recommendations help you with your own weight loss goals.
To Your Health!
*Recommended to use under the supervision of a Medical Provider