Metabolism Boosting Tips for Healthy Weight Loss

March 07, 2022


Jessica Cutler, M.D., is a weight loss surgeon at The Maryland Bariatric Center at Mercy, located on the Mercy Downtown campus. Dr. Cutler also sees patients at Mercy Personal Physicians at Overlea. Recently, Dr. Cutler responded to questions from regarding ways to safely boost metabolism to encourage healthy weight loss:

  1. Increase protein: digesting proteins in your food puts your body to work! You spend more energy breaking down proteins than you do carbohydrates or fats. Shift your plate balance away from rice and pasta, and give lean meats, fish and legumes a try.
  2. Walk it off: we all know that exercise burns calories, but did you know that even a short walk after a meal could help regulate your blood sugar? As the weather gets nicer, try a 30-minute walk after dinner to get that metabolism going. Walking right after you eat seems to be more effective than waiting until later.
  3. Drink up: drinking cold or cool water may help increase your energy expenditure, but timing is key. Sip throughout the day, but concentrate your water intake about 30 minutes before you plan to eat a meal – this will help you feel less hungry when mealtime comes around, so you can better regulate your portion sizes. Try not to drink while you are eating your meal, since you want food to stay in your stomach longer and fill you up, rather than get washed on through by your drink.
  4. Build muscle: having more muscle means your body has to burn more calories even when you are at rest. You can increase your muscle mass even without going to the gym – try squats at home while holding something heavy (textbooks are a favorite!), and core muscle workouts (sit-ups, crunches and planks).
  5. Sleep tight: poor sleep is linked to higher blood sugar levels and feelings of hunger. You are also less likely to feel up to exercising and eating well if you’re struggling with poor sleep patterns. Try to aim for those 8 hours of ZZZs, and reduce screen time, distractions and loud noises around bedtime. If you find yourself waking up every day with fatigue and headaches, talk to your doctor about whether you are at risk for a condition called sleep apnea, which can prevent you from getting restful sleep.

Dr. Jessica Cutler is a Board Certified general surgeon who is Fellowship-trained in Minimally Invasive and Bariatric Surgery. She works in collaboration with Dr. Kuldeep Singh, Director, The Maryland Bariatric Center at Mercy. The Center provides patients access to a premier multidisciplinary weight loss program that is supported by Mercy’s many renowned clinical programs and specialties.

About Mercy

Founded in 1874 in Downtown Baltimore by the Sisters of Mercy, Mercy Medical Center is a 183-licensed bed, acute care, university-affiliated teaching hospital. Mercy has been recognized as a high-performing Maryland hospital (U.S. News & World Report); has achieved an overall 5-Star quality, safety, and patient experience rating (Centers for Medicare and Medicaid Services); is A-rated for Hospital Safety (Leapfrog Hospital Safety Grade); and is certified by the American Nurses Credentialing Center as a Magnet™ hospital. Mercy Health Services is a not-for-profit health system and the parent company of Mercy Medical Center and Mercy Personal Physicians.

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