Your not pregnant anymore, and you want to shed some of those pounds.
Remember, if your nursing a lot of the excess weight will naturally come off. Either way though, if you want to lose weight without “dieting” but instead focusing on a whole foods diet and exercise than read on.

The key to shedding those pounds is basal metabolism because a high Basal Metabolic Rate helps shed pounds. The BMR refers to the energy it takes a body to maintain normal body processes such as heart beat, breathing, digestion, etc. The BMR varies according to ones gender, activity level, health and genetics, but we can all maximize our potential. Those who are overweight struggle with a lower BMR. Increasing ones BMR takes time at the beginning but it gets easier. Here are 4 ways a person can begin to increase their BMR.

1. Eat a metabolic-boosting diet containing fresh whole foods with the correct balance of nutrients, like fresh and raw vegetables and fruit, wheat germ, seeds, nuts, and whole grains as well as protein.

2. Get enough oxygen, it maximizes ones energy levels, and quit smoking.
With proper deep breathing techniques, mental and physical energy is at a higher level - this can increase BMR. It stands to reason therefore that smoking, which prevents the proper uptake of oxygen, eventually lowers BMR.
Any kind of deep breathing exercises whether it be in yoga, singing or acting classes can improve a persons BMR.

3. Increase activity and exercise. The longer an activity continues and the more exercise that is done, the more efficient the metabolism will become and the greater the proportion of fat will be used as fuel, and the stronger the muscles will become. Any kind of exercises that last longer than half an hour and are done everyday, will show results over time. An exercise regimen should be varied, easy to fit into ones day, and enjoyable - it doesn't’t matter what it is.

4. Balance hormones through activity and diet. Being active also increases growth hormones that help liberate fat stores and promote lean tissue. This is only possible however if one is eating the right nutrients. Also as activity is increased the production of insulin decreases. Lower insulin levels prevent fat deposition. Ones diet, complex carbohydrates appropriately balanced with good quality protein, also helps balance blood sugar properly.

A depressed metabolism is an extremely unhealthy metabolism. High levels of insulin not only aid in the accumulation of fat, but can also eventually lead to obesity-related diabetes, heart disease and other degenerative conditions. Ironically losing weight will raise ones BMR and a raised BMR will cause weight loss. But all this means is that the more weight one loses the easier it gets.

Losing weight requires all 4 of these elements to raise BMR for one to succeed. It also requires time and commitment. But getting back on track will also make it possible to achieve more with less effort, deal with challenges that used to be defeating, heal glands and systems that have become overworked and depleted of nutrients, and decrease lots of little aches and pains and improve ones resistance to infection.

The hardest steps are the first ones, but see it through and you will succeed!

~ Vanessa Riddell R.N.C.P.
Vanessa is a Registered Nutritional Consulting Practitioner working in Ottawa

If you have any questions for Vanessa, please send her an email through our Contact button. If you would like to reach Vanessa for a consultation, her office is located in dowtown Ottawa and she can be reached at (613) 866-6604.