You might experience persistent fatigue and difficulty losing weight at some point in your life due to sluggish metabolism. Although it is frustrating to reverse the problem and feel the energy you used to have, you can reset your metabolism. Read this article and learn how to reset your metabolism in four simple ways.
Rev-Up Your Metabolism – Learn How to Reset Your Metabolism in 4 Simple Ways
Your metabolism or metabolic rate is how quickly your body burns calories to maintain itself. Slow metabolism is associated with fatigue, food cravings, and difficulty losing weight. In contrast, having fast metabolism means you’re energized to perform everyday tasks. Will your body have enough energy to exercise if you aim to lose weight?
Although your metabolism is always working, even during sleep, it may not be working as efficiently as expected due to an imbalanced diet, insufficient sleep or physical activity, and stress. A reset of your metabolism is needed to feel more energized for a better quality of life. Now, let’s find out four simple ways to reset your metabolism.
Follow a Metabolism Reset Diet
A metabolism reset diet recommends low carbs, moderate protein, and a good amount of vegetables. Following a metabolism reset diet means you’ll focus on the foods that can boost your metabolism and avoid those that slow down your metabolism.
Some foods that you’ll need to incorporate into your daily diet include whole foods to help cut down on the added fats and sugars and capsaicin-containing foods such as chili peppers to increase metabolic rate. Ginger can also produce similar effects as chili peppers despite not containing capsaicin. Also, spinach, kale, and other leafy green vegetables can help increase your metabolism.
Surprisingly, coffee can boost metabolism thanks to its caffeine content. According to research, caffeine can increase energy expenditure and enhance metabolism at a sufficient amount. Remember that how much caffeine the body can consume depends on each individual, so be aware of your caffeine intake.
On the other hand, foods that can slow down your metabolism to avoid or eliminate include processed foods, alcohol, and soda. These foods can cause your metabolism to work harder to break the nutrients down and detoxify the chemicals that the body detects as toxic. Remember, whole foods are always better than refined foods.
In addition, a metabolism reset diet also requires you to divide the meals into several small portions. This is important to digestion because the smaller the quantity of food intake at a time, the less your metabolism has to work, and the faster your body burns calories.
Get Enough Sleep
There’s one thing that you might wish to have known earlier: sleep is more important to your metabolism than you think. Although studies have found that the metabolic rate and energy expenditure are slightly reduced during sleep, lack of sleep or sleep disorders might cause significant harmful effects on metabolism. According to a review, sleep deprivation disrupts your hormones, which consequently affects your metabolism.
As a result, try to get at least 7 hours of good-quality sleep each night to avoid the side effects of sleep deprivation on your metabolism. By good-quality sleep, it means you can sleep straight through the night and feel fully refreshed in the morning. If you genuinely wish to reset your metabolism, try to beat your bedtime procrastination and set up a night routine that sends you to sleep early.
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Increase Physical Activity
Everyone knows that engaging in high levels of physical activity increases our muscle strength and cardiovascular health. However, one extra benefit of exercise is boosting our metabolism. According to a study, 45 minutes of exercise can increase metabolic rate for 14 hours after working out. The stronger your muscle, the better your metabolism!
For this reason, try to get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week. These exercises include brisk walking, biking, swimming, and running. Of course, how much training and the intensity varies with each individual. Consult with your personal trainer to figure out the optimal level of physical activity that suits you and helps with your metabolism. We highly recommend enrolling in a personalized weight loss program to build the best exercise plan only for you.
As mentioned above, disruption of hormones due to sleep deprivation is one reason that affects your metabolism. An imbalance of hormones due to stress, on the other hand, is another reason that your metabolism is slowing down. When you experience stress, your body releases cortisol, increasing your appetite and causing food cravings, harming your metabolism. According to a study, people who experience stress burn fewer calories than people who do not.
Therefore, try to reduce stress from your work and personal life as much as possible. Although keeping stress at bay can be hard in our busy modern lives, meditation is one practical option that many people know can reduce stress. A study has proven that practicing meditation can lower cortisol levels, and lower cortisol means less appetite and better metabolism.
If you’re wondering how long it takes to reset your metabolism, please remember that every process needs time to deliver its effect. Resetting your metabolism is no exception. It might take you several months to noticeably increase your metabolism. In general, three months is a reasonable amount of time to expect positive changes.
In conclusion, your metabolism speed relies on the nutritional quality of your diet, how much sleep you’re getting, how much exercise you’re doing, and the stress you’re experiencing. Start resetting your metabolism now to more efficiently burn calories and reap the excellent benefits of an enhanced metabolic rate.
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