How To Go from Fat Storing to Fat Burning - 4 Simple Steps from Dr. Millie


Overview

Published: 03/23/2014

by Dr. Millie Lytle, ND, MPH, CNS

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The old-fashioned diet is outdated. The calories in/calories out concept is antiquated and dangerous in some instances. Yo-yo dieting has damaged the body-engine of millions of Americans making them more obese and more susceptible to chronic disease.

Your body engine is your lean muscle mass and responsible for maintaining a metabolism and lower body fat percentage. Knowing how to eat and how to exercise can help take pressure off your thyroid and train your body from fat storing mode to fat burning mode, without measuring calories.

When your body is in starvation mode it is very stressed out. Hunger is stress to the body just as worry is stress to the body.  A stressed out body suffers from irregular eating habits, too many calories at one sitting, and lack of essential nutrition.

A body in starvation mode will respond by storing fat because it wants to conserve the nutrition it currently has. This is bad for you because it means your metabolism is slow, and everything you eat goes straight to your belly, or your hips.

You can break fat storing mode and switch the body’s response to fat burning just by changing up 4 things you do on a daily basis.

 

 

1)      Eat regular meals, including breakfast within an hour of waking up. When you routinely go more than 4 hours without eating, your body doesn’t know when it’s getting its next meal so metabolism slows down and stores fat.  Restricting food calories causes hypoglycemia, stress hormone release and subsequent sugar cravings late at night which increases blood sugar and stores fat at bedtime.  You can stop carb cravings at night by eating more throughout the day.

2)      Avoid sweetened drinks.   Sugary or artificially sweetened beverages such as sodas, juice drinks, sweet coffees and teas increase the body’s craving for sugar.  Studies show that drinking your calories spikes blood sugar, can lead to diabetes and obesity.  Drink water, lemon water, coconut water, green tea and soup broths to stimulate fat burning and change the palate.

3)      Protein, protein, protein.  If you are trying to lose weight your requirement for protein goes up to 0.6-0.7grams of protein per pound of body weight. The more you engage in strength building exercise, the more protein you require. Spread your protein servings over the day, starting with 20-40 grams at breakfast. Repeat at lunch and dinner. Mix it up by adding vegetarian proteins from beans, lentils, raw nuts and seeds and protein powders, not just meat, meat, meat. Protein builds your body engine.

4)      Engage in strength and resistance training. The scale does lie because muscle weighs more than fat. Once you start exercising and eating more protein your body weight might increase. The number on the scale is not the important thing. The important thing is that your body goes into fat burning and muscle building mode, rather than muscle shrinking mode. The more lean muscle you have the higher your metabolism, and the fewer calories your body will need to maintain its metabolism. This means less hunger.

Bonus for veggies. The more fresh vegetables you eat, up to 10 servings of greens, reds, oranges, purples and yellow hues the more energy you’ll have and the fuller you’ll feel. Not to mention good skin, digestion and mood.

When you condition yourself off the number on the scale, and focus more on good energy, fewer cravings and a healthy body silhouette.  You can also seek consultation from a qualified practitioner to learn your muscle mass %, fat %, waist circumference, hip circumference and resting metabolism so you can scientifically watch your progress. Following these 4 steps on a daily basis will help change your body from a round silhouette to a svelte silhouette. After that things will fall into place, even your clothes! 

 

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About the Author:


Dr. Millie Lytle, ND, MPH, CNS is a graduate of the Canadian College of Naturopathic  Medicine (2002), a private 4 year post-graduate, accredited medical school, and earned  her Masters of Public Health in Hamburg, Germany. She is a Naturopathic Doctor,  certified nutrition specialist and radio host of two weekly shows on AM and internet radio.  She is the founder and CEO of Millie says, Inc. providing naturopathic medicine with  virtual and in-person anti-aging, nutrition programs. Follow onGoogle+ or visit her website  at www.milliesays.com for more information. She practices in Manhattan, Brooklyn and  virtually.