A slow metabolism doesn’t have to defeat you in your effort to lose weight. It makes it harder, though. You don’t have to suffer through it, you can make some changes to reset your metabolism, making weight loss a whole lot easier. You might be surprised at some of the things that can actually slow your metabolism. The first is an extremely low calorie diet. Going on extremely low calorie diets for too long puts the body into starvation mode. The metabolism conserves energy for important bodily functions like keeping the heart beating and brain fed.
Workout hard and build muscles.
Any type of workout that builds muscle tissue will also boost your metabolism. However, there are a few that are better than others. HIIT workouts, for instance, and strength building exercises are two excellent metabolism boosters. When you do HIIT—high intensity interval training—you alternate between top speed and a moderate recovery pace. It boosts your metabolism for hours after the workout ends with EPOC—Excess Post Exercise Oxygen Consumption. You’ll also build more muscle tissue, which requires more calories for maintenance than fat tissue does 24/7. That means a boost in calories, too.
Get adequate sleep.
You know how you feel when you haven’t had enough sleep. You drag around all day. Getting adequate sleep not only gives you more energy to keep going and burn more calories, it also improves your metabolic processes. It helps keep your hormones balanced, especially leptin and ghrelin. Those are the ones that tell your body whether you’re hungry or full. Lack of sleep increases the hunger hormone and suppresses the satiety hormone. One study showed that cutting sleep back to five hours for just one week caused people to gain two pounds.
Eat more protein.
Protein takes more calories to digest. Protein has a thermic effect. In fact, it requires more calories to digest protein than fat or carbohydrates. High protein foods like eggs, nuts, chicken or salmon can give your metabolism a boost, plus keep you feeling fuller longer. If you’re doing strength training, it provides the building blocks for muscles.
- Drink more water. Sipping water throughout the day can leave you feeling full. It also prevents dehydration, which can be mistaken for hunger. Cold water makes your body work harder to warm it, so it burns extra calories, too.
- Add some spice to your diet. Spicy foods raise your metabolism for a short time, but every little calorie helps. Cut out processed foods and sugary products to improve your diet and give your body a break.
- Stress takes a toll on your whole body and can affect your metabolism. Exercise burns off those hormones, but sometimes, you need immediate help. Learn deep breathing exercises or meditation to help you through tough times.
- Drink green tea to boost your metabolism. Green tea contains catechins that help you burn fat.