In this article, we look at how to change metabolism.
Regardless of your own metabolic type, expecting to make drastic changes to it is unrealistic. Nevertheless, if you've just found out that you have a slow metabolism do not freight!
As I mentioned in my previous email, a person's metabolism is largely down to genetics, but there are still some things that we can do to speed it up.
Different ways to speed up your metabolism
- Never skip breakfast. Breakfast really is the most important meal of the day as far as metabolism (and weight loss) is concerned. This is because when we sleep our metabolic rate is at its slowest. By skipping breakfast we miss the chance to boost our metabolism to its fastest rate.
- Eat lots of protein. Research has shown that by eating a diet packed with protein our metabolic rate is increased due to the fact that protein contains lot's of amino acids, which are harder for the body to breakdown. As a result, you burn more calories and speed up your metabolism.
- Eat less more often. Each time we have a meal our metabolism kicks up a notch to enable us to breakdown our food. By eating smaller meals more often, you keep your metabolism firing throughout the day. Aim for around 6 small meals per day.
- Eat foods high in potassium. Our metabolism needs plenty of potassium to enable it to perform at its optimum rate. To ensure this, eat plenty of bananas, oranges, beans, lentils, apricot, and tomatoes.
- Drink more water. Studies show that by drinking lots of water it increases our resting metabolism by 10–30% for about an hour.
- Add strength training to your regime. Yoga classes and Pilates are excellent ways to increase muscle mass. When you increase your muscle mass, you increase your body's resting metabolic rate. Look to start strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on 2 or more days a week.
Here are some things to be mindful of when we look at how to change metabolism. If you're not careful these things will slow down your metabolism.
Different things that slow down your metabolism
- Low-calorie Intake. Diets that are low in calories can slow down your metabolism. This is because the body is forced to break down muscle to use for energy due to low-calorie intake. The lower your muscle mass, the slower your metabolism.
- Stress. When we become stressed out our bodies release the fight or flight hormone called cortisol. Increased cortisol levels can cause you to overeat, and when you overeat, you can gain weight. Note that weight gain causes your metabolism to slow down.
- Lack of sleep. To keep your metabolism firing at its optimum speed, you will need to ensure that you avoid missing out on your sleep. When we are sleep deprived the hormones involved in regulating our metabolism are altered resulting in a slower metabolic rate.
- Fatty foods. Consuming a poor diet full of fatty foods causes the body's metabolism to slow down as it looks to save some of the fat for later use.
- Artificial sweeteners. There is nothing natural about artificial sweeteners. As a result, evidence has shown that these sweeteners promote metabolic dysfunction. This is just a fancy way of saying that artificial sweeteners slow down your body's natural metabolic rate.
- Too much exercise. When you overdo it with your workouts and don't get enough rest, your body slows its metabolic rate as a way of conserving energy.
Losing weight isn't easy. That's why it's good to know all these little things that can help you with your weight loss. If you'd like any more tips or advice on how to change metabolism please get in contact with us.