Dr. Chelsea Eilts, a Naturopathic Doctor and Doctor of Chinese Medicine, is a functional health consultant with a focus on burnout recovery. Her personal experience with burnout, which led to a dramatic health crisis, set her on a quest for healing.
Are you feeling frustrated with your weight loss journey despite trying countless diets and workouts? It’s time to approach things differently. In this article, you'll discover practical, science-backed strategies to boost your metabolism and achieve your weight loss goals. Get ready to transform your health and finally see the results you’ve been striving for.
Are you tired of trying every diet under the sun with little to no results? Do you find yourself stuck in a cycle of frustration, wondering why nothing seems to work for you? You're not alone. Many health-conscious, success-minded women face the same struggle, but the good news is there's a solution that doesn't involve extreme measures or unnecessary interventions.
Understanding metabolism: The key to unlocking natural weight loss
Metabolism often gets a bad rap, but it’s actually your body’s best friend. It’s the process by which your body converts what you eat and drink into energy. Even when you're at rest, your body needs energy for all its hidden functions, such as breathing, circulating blood, and repairing cells. Understanding how your metabolism works can be the game-changer you need for effective, lasting weight loss.
Why traditional methods fail
Traditional weight loss methods often fail because they don't take into account your unique metabolic needs. Cookie-cutter diets and fad workouts can lead to short-term success but are rarely sustainable. Here's why:
One-Size-Fits-All Approach: Everyone's body is different. What works for one person might not work for another.
Metabolic Slowdown: Extreme calorie restriction can slow down your metabolism, making it harder to lose weight.
Hormonal Imbalances: Hormones play a crucial role in metabolism. Imbalances can sabotage your weight loss efforts.
Stress and Sleep: High stress levels and poor sleep can negatively impact your metabolism, leading to weight gain.
Inflammation: Too much inflammation in the body can bring weight loss efforts to a screeching halt. Start by cutting out the crap! By this, I mean refined sweeteners, as well as nut and seed oils known to cause damage. Inflammation at the cellular level is then best addressed with personalized functional health strategies that target the root cause of inflammation (often in the gut or tissues due to toxicity).
Portion Distortion: Oversized portions can easily derail weight loss. Remember, your stomach is about the size of two fists held together. Perfect portions include protein the size of your palm, vegetables the size of your fist, carbs the size of a cupped hand, and fats the size of your thumb. With this, you'll never accidentally overeat again!
Natural ways to boost your metabolism with action steps
1. Eat enough protein
Action step: Aim to eat your goal weight in grams of protein daily. For example, if your goal weight is 140 pounds, strive for 140 grams of protein.
How to implement: Include protein-rich foods in every meal, such as lean meats, fish, eggs, dairy, beans, legumes, and nuts. Consider using protein shakes or bars to meet your daily target.
2. Stay hydrated
Action step: Drink around 1/2 your body weight in fluid ounces of water each day. For example, if you weigh 160 pounds, aim for 80 ounces of water.
How to implement: Carry a reusable water bottle with you and set reminders to drink water throughout the day. You can also infuse your water with fruits or herbs for added flavor.
3. Get enough sleep
Action step: Aim for 7-9 hours of quality sleep each night.
How to implement: Establish a regular sleep schedule by going to bed and waking up at the same time every day. Create a relaxing bedtime routine and ensure your sleep environment is dark, quiet, and cool. If you really struggle with sleep, grab a copy of my Sound Sleep Checklist.
4. Strength training
Increase the calories you burn at rest by building lean muscle. To do this, you only need to exercise each major muscle group once per week, and you can do it all at home in about 20 minutes per session with minimal to no equipment.
Day 1: Chest & Shoulders (20 minutes)
Push-Ups: 3 sets of 10 reps
Shoulder Taps: 3 sets of 20 reps (10 each side)
Tricep Dips (using a chair): 3 sets of 10 reps
Arm Circles: 3 sets of 30 seconds each direction
Day 2: Legs & Glutes (20 minutes)
Squats: 3 sets of 15 reps
Lunges: 3 sets of 10 reps per leg
Glute Bridges: 3 sets of 15 reps
Calf Raises: 3 sets of 20 reps
Day 3: Abs & Low back (20 minutes)
Planks: 3 sets of 30 seconds
Bicycle Crunches: 3 sets of 15 reps per side
Leg Raises: 3 sets of 10 reps
Superman: 3 sets of 15 reps
5. Manage stress
Action Step: Practice stress management techniques daily.
How to implement
Short-term Techniques: Engage in tapping exercises to quickly reduce stress. Follow along with my free YouTube masterclass, "The Ultimate Stress Management Toolkit," to learn how (link below).
Long-term techniques: Incorporate daily mindfulness practices such as:
Setting priorities: Put yourself first by setting clear priorities. Remember, you need to put on your own oxygen mask first.
Stimulating the vagal nerve: Use deep breathing and tapping exercises throughout the day.
Meditation: Dedicate a few minutes each day to meditate and clear your mind.
Mindful exercise: Engage in physical activities that promote mindfulness, such as yoga or tai chi.
Positive self-Talk: Practice speaking kindly to yourself and reinforcing positive thoughts.
6. Try restricted window eating
Action Step: Implement a restricted eating window to improve metabolic health.
How to Implement: Aim for a 14-hour fasting window. For example, if you finish dinner by 7 PM, you would not eat again until 9 AM the next morning. Adjust the window to fit your lifestyle and listen to your body's needs.
7. Fasted 20-minute walking
Action Step: Incorporate a 20-minute walk into your routine before breakfast.
How to Implement: Go for a brisk walk in the morning on an empty stomach to help boost your metabolism and kickstart your day.
Best supplements to support metabolism
These are my go-to supplements to support metabolism. However, there is no one-size-fits-all approach to health, and it's essential to consult with a trusted health provider before beginning any new supplements.
1. Green tea extract
Benefits: Rich in antioxidants and known to boost metabolism and increase fat burning.
Dose ranges: 250-500 mg daily with meals, preferably in divided doses.
2. Berberine
Benefits: Known for its ability to improve insulin sensitivity and support metabolic health.
Dose ranges: 500 mg two to three times per day before meals.
3. Capsaicin
Benefits: Found in chili peppers, capsaicin can boost metabolism and increase fat oxidation.
Dose ranges: 2-10 mg per day, often found in supplement form or by adding a pinch of cayenne to your food each day.
4. L-Carnitine
Benefits: Helps transport fatty acids into the mitochondria, where they can be burned for energy.
Dose ranges: 500-2000 mg per day, usually in divided doses before meals.
The power of functional health
At Gem Health, I believe in a holistic approach to health and wellness. My focus is on understanding the root causes of your metabolic issues and addressing them with personalized strategies. Here's how I can help:
Comprehensive health assessments: I dive deep into your health history, lifestyle, and current challenges to create a tailored plan.
Hormonal balance: I help you identify and manage hormonal imbalances that may be hindering your progress.
Nutritional guidance: I provide personalized dietary recommendations to fuel your body and support your metabolism.
Ongoing support: I offer continuous guidance and support to ensure you stay on track and achieve your health goals.
The time is now
Are you ready to transform your health and finally achieve the weight loss results you’ve been striving for? Don’t wait another moment. This guide is a great start! And, I understand that sometimes what you need is a more custom-tailored approach to meet your unique needs and busy lifestyle.
That’s where I come in. With personalized guidance and support, we can create a plan that’s perfectly suited to your goals and your body.
Call to action: If you're an action taker who's ready to embrace a holistic, natural approach to weight loss without the overwhelm or trial-and-error, schedule a free discovery call today (link below). Let’s turn your struggles into success and your goals into reality.
Schedule a Discovery Call with Dr. Chelsea.
Free Sound Sleep Checklist.
Chelsea Eilts, Naturopathic Doctor / Functional Health Expert
Dr. Chelsea Eilts, a Naturopathic Doctor and Doctor of Chinese Medicine, is a functional health consultant with a focus on burnout recovery. Her personal experience with burnout, which led to a dramatic health crisis, set her on a quest for healing. This journey brought her to the brightest minds in alternative healthcare, where she discovered the deeply restorative power of holistic medicine. Chelsea has since dedicated her expertise to helping women regain mind-body health with vital energy, metabolism and hormone balance.
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