Did you know that your metabolism affects everything from weight loss to energy levels? Read this article if you want to learn how to reset your metabolism?
Are you tired of exercising every day and still not seeing any results? If yes, you might want to try out some new ways to boost your metabolism.
Metabolism refers to the rate at which our body converts food into energy. The faster the body metabolizes food, the more calories it burns. Metabolic rate is influenced by various factors such as age, gender, genetics, lifestyle, and environment.
There are several ways to increase your metabolic rate. Some include exercise, nutrition, sleep, stress management, and even medication. Here are some of the best ways to boost your metabolism naturally.
Key Takeaways
- Metabolism affects weight loss and energy levels
- Ways to boost metabolism: exercise, nutrition, sleep
- Tips: breakfast, stay active, protein, sleep, water
- Foods: superfoods, fiber-rich foods
- Exercises: cardio, strength training, HIIT, yoga, walking, MRT
- Time to reset metabolism varies by weight loss goals
- Foods: milk, eggs, lean proteins, fruits, veggies
- Resetting metabolism after 40 and 50: healthy habits
- Resetting metabolism after keto: gradual carb reintroduction
- Metabolic reset diet by Dr. Michael Eades
- Metabolism’s correlation with liver health and blood sugar
What Is Metabolism?
Metabolism is defined as how your cell uses food to create energy. This process involves breaking down food into smaller molecules, called metabolites, which are then used to produce energy.
Metabolism determines how much energy your body uses when you’re resting. People who have a fast metabolism burn more calories than people with a slow metabolism. Fast metabolizers need to eat fewer calories and exercise more to maintain weight. Slow metabolizers need to eat more calories and exercise less to maintain weight.
Can I Reset My Metabolism?
Metabolic rates vary significantly among people. Some people have high metabolisms, while others have low ones. Your body type, age, gender, and genetics play roles in determining how fast or slow your metabolism is. You may boost your metabolism by changing what you eat and do.
You can speed up your metabolism to avoid counting calories. All you have to do is follow these simple tips:
Don’t skip breakfast
Eating breakfast stimulates your metabolism and keeps you full longer throughout the day. Eating breakfast reduces appetite, improves mood, and makes you feel better about yourself.
Breakfast is an important meal that kickstarts your metabolism at the beginning of the day. You’re breakin’ your overnight fast, so be sure to start your day with an impactful meal including a mix of whole grains, protein, and fiber. This meal can boost your BMR (basal metabolic rate), helping your body burn more calories even when you are not engaged in physical activity. This meal could look like a bowl of oatmeal topped with walnuts and chia seeds or avocado mashed on whole-grain toast topped with an egg!
A healthy breakfast helps you feel full longer and prevents overeating later.
Stay active
Exercise boosts metabolism because it increases muscle mass. It also helps people lose weight faster because it burns fat cells. A study published in the Journal of Clinical Endocrinology & Metabolism found that obese women who exercised for 30 minutes three times per week lost nearly twice as much weight as those who didn’t exercise.
Non-exercise activity thermogenesis (NEAT) is the energy expended during daily activities like walking your dog, gardening, or taking the stairs instead of the elevator. It adds up over time and keeps your metabolism working.
Eat more protein
You should always add protein to your meals. Adding protein increases metabolism and burns more calories.
Metabolism is a process that occurs within our body to convert food into energy. When we eat less than what our bodies need, it slows down this process. This causes us to feel tired and sluggish. Consuming more than our bodies need can help increase our metabolic rate, making us feel energized and active. Adding protein to our meals helps boost our metabolism because it gives us more energy. Nuts and salads are excellent sources of protein.
Improve your sleep
Sleep is essential to our health. We need to sleep to maintain our energy levels, and we need to sleep to function properly. Sleep deprivation affects our bodies by causing us to produce too much cortisol, the stress hormone. Cortisol reduces our ability to burn fat, and it also increases appetite. Our bodies become less efficient at metabolizing food if we aren’t getting enough sleep. We should try to go to bed at the same time every day.
Drink more water
Drinking water helps speed up your metabolism! Water increases the amount of energy burned during rest.
Water is essential for metabolism because it helps in digestion and removing toxins from the body. Drinking water helps flush out toxins from the body and speeds up metabolism.
You should drink at least 8 glasses of water a day, but if you can’t get enough, you need to be sure that you are drinking the right kind of water for your needs. There are many different types of water – bottled water, tap water, filtered water, spring water, and so on. Each type has its benefits and drawbacks.
If you’re looking for a way to slim down quickly, try adding some lemon juice to your diet. The citric acid in lemons can boost your metabolism by helping your body burn fat faster than usual.
Foods that boost metabolism
Foods to include in your diet that can help you burn fat faster include:
Superfoods
Spirulina, berries, and spinach are superfoods. They are low in calories and high in nutrition. They give you energy and help fight inflammation. You should start your day with a smoothie made of these foods.
Spinach is loaded with iron, zinc, vitamin A, B6, C, calcium, and magnesium. It helps keep the immune system strong. Spinach also contains luteolin which has anti-inflammatory properties.
The berry family includes blueberries, raspberries, strawberries, cranberries, blackberries, and more. Berries contain antioxidants that protect against cancer and heart disease. Blueberries have been shown to reduce blood pressure, improve memory, and lower cholesterol. Strawberries contain resveratrol which can prevent cancer cells from growing and spreading. Cranberries have high antioxidants, especially quercetin, which fights free radicals.
Fiber-rich foods
Fiber keeps us full for a long time, and it helps us pass our stools easier. Fiber is found in many foods, including fruits and vegetables.
Fiber-rich foods help lower blood pressure, improve the body’s response to glucose, and lead to more significant weight loss. Chickpeas, lentils, and sweet potatoes are some of the most common sources of dietary fiber.
Workouts to try
HIIT is an effective form of cardio because it keeps your body moving fast. This type of cardio is very intense and challenging. You may feel tired after doing this cardio, but it helps burn calories.
You should do HIIT workouts regularly because it burns more calories than other types of exercise. After doing HIIT, you’ll feel tired for a while, but then your body will start working again. Your muscles will be sore for a few days.
Weightlifting and resistance training are essential. A pound of muscle burns more than a pound of fat.
Taking control to reset your metabolism
Your metabolism depends on many things, but mostly on your stress level. You need to eat well and get enough sleep. Stress affects your metabolism negatively.
Your body works differently from others, so trying different things out is essential. Start by making simple lifestyle changes that can improve how you feel and perform.
Those who bring sunshine to the life of others cannot keep it away from themselves. Science agrees. Those who bring sunshine to others cannot keep it from themself.
How can I reset my metabolism to lose weight?
Metabolism is the rate at which your body burns calories. If you want to burn fat faster, you need to increase your metabolic rate. To do this, you need to eat less food and exercise more. Exercise not only burns fat but also boosts your metabolism.
To keep your metabolism going, make sure you have a healthy diet and lots of physical activity. It takes about three months to change your metabolism completely. However, you can speed up the process by following a healthy eating plan and exercising frequently.
Boost Your Metabolism with These Top Exercises
Boosting your metabolism is a key factor in achieving and maintaining a healthy weight. A higher metabolism means your body is more efficient at burning calories, even when at rest. Incorporating specific exercises into your routine can significantly enhance your metabolic rate. Here’s a comprehensive guide to the best exercises for ramping up your metabolism, combining insights from various sources.
Cardiovascular Exercises
Cardio exercises are fundamental in any metabolism-boosting workout plan. Running, cycling, swimming, and jumping rope boost your heart rate and raise your body’s resting metabolic rate for up to 48 hours after the activity. Aim for at least 150 minutes of moderate-intensity cardio per week to see significant results.
Strength Training
Building muscle is crucial for a higher metabolism since muscle tissue burns more calories at rest than fat tissue[1][3]. Incorporate weight lifting, bodyweight exercises, and resistance band workouts into your routine. Targeting major muscle groups with compound movements, such as squats and deadlifts, is particularly effective. Plan for two to three strength training sessions weekly.
High-Intensity Interval Training (HIIT)
HIIT workouts, consisting of short, intense bursts of exercise followed by rest or low-intensity periods, are incredibly efficient for boosting metabolism[1][3]. These sessions are not only time-efficient but also continue to burn calories long after the workout is over. Incorporate exercises like sprint intervals, plyometric jumps, and Tabata training into your HIIT routines.
Yoga
While not often associated with metabolism boosting, yoga can play a significant role in enhancing your metabolic rate[4]. Specific poses and sequences stimulate the endocrine system, regulating metabolism. Additionally, yoga reduces stress and improves sleep, both of which are beneficial for a healthy metabolism. Include yoga sessions twice a week for best results.
Walking
Never underestimate the power of walking. It’s a low-impact, accessible way to boost your metabolism[9]. Aim for at least 30 minutes of brisk walking daily. Walking not only burns calories but also improves overall health, contributing to a more efficient metabolism.
Metabolic Resistance Training (MRT)
MRT combines the benefits of cardio and strength training, targeting multiple muscle groups with compound exercises to maximize calorie burn[3][7]. This training burns lots of calories during and after the workout. Incorporate exercises like kettlebell swings, mountain climbers, and circuit training into your MRT routines.
Sample Metabolism-Boosting Workout Plan
Here’s a sample workout plan that incorporates the above elements to help boost your metabolism:
- Monday: HIIT session (20 minutes)
- Tuesday: Strength training (Upper body focus, 45 minutes)
- Wednesday: Cardio (Running or cycling, 30 minutes)
- Thursday: Yoga (60 minutes)
- Friday: Strength training (Lower body focus, 45 minutes)
- Saturday: Active recovery (Walking, 45 minutes)
- Sunday: Rest or gentle yoga
Remember, consistency is key to seeing results. Alongside exercise, ensure you’re eating a balanced diet rich in protein and healthy fats to further support your metabolism. Always consult with a healthcare professional before starting any new exercise regimen, especially if you have pre-existing health conditions.
How long does it take to reset your metabolism?
The answer depends on how much weight you want to lose. If you want to lose 10 pounds in one week, it takes about 4 weeks. However, if you want to lose 50 pounds, it may take up to 2 years.
What foods restore metabolism
Foods like milk, eggs, cheese, yogurt, beans, lentils, nuts, seeds, avocados, salmon, lean beef, chicken, turkey, fish, broccoli, spinach, carrots, apples, oranges, tomatoes, and whole grains can boost metabolism. The best way to increase your metabolic rate is to eat a balanced diet, exercise regularly, and reduce stress.
How to reset your metabolism after 40?
The best way to reset your metabolism after age 40 is to eat healthy foods like fresh fruits and vegetables, lean proteins, whole grains, and nuts. Avoid processed foods, sugar, and alcohol. Exercise regularly. Drink plenty of water. Eat breakfast every morning. And don’t forget to relax!
How to reset your metabolism after 50?
If you want to lose weight after 50, you should start eating fewer calories and exercise more. To do this, try doing cardio for 30 minutes three times per week and strength training twice per week. This will help burn fat faster.
How to reset your metabolism after keto?
After starting a ketogenic diet, your body needs to adjust to burning fat for fuel instead of carbohydrates. This process takes about 2 weeks, during which you may experience some symptoms such as headaches, dizziness, and fatigue. Try adding small amounts of healthy carbs into your diet to speed up the transition. If you feel better after a couple of days, continue adding them until you reach your goal level.
What is the metabolism reset diet?
The metabolic reset diet is a weight loss program developed by Dr. Michael Eades. This diet consists of eating only 6 meals per week, and each meal should be consumed at specific times during the day. This diet aims to help people lose weight quickly while keeping hunger levels down.
What is the correlation between metabolism and liver?
The liver has two functions: detoxification, which means breaking down toxins from food and drink into harmless substances. The other function is synthesis, which means making new chemicals for the body. If the liver is damaged, these processes cannot be carried out properly, leading to toxic build-up. This causes health issues such as cirrhosis, fatty liver disease, and cancer.
What is the correlation between metabolism and blood sugar?
The correlation between metabolism and blood glucose levels is extremely high. When we eat carbohydrates, our body converts them into glucose stored in the liver and muscles. If we do not burn these carbohydrates for energy, they are converted into fat cells. This process is called glycogenolysis. Glycogenolysis happens when we exercise and burns up the glucose from the bloodstream.
References
[1] https://www.webmd.com/fitness-exercise/how-to-boost-your-metabolism
[2] https://www.signos.com/blog/metabolic-advantages-of-cardio
[3] https://foundryfit.com/metabolic-training-what-it-is-and-how-to-do-it/
[4] https://www.healthifyme.com/blog/6-yoga-moves-will-fire-metabolism/
[5] https://www.everydayhealth.com/healthy-living/fitness/7-ways-speed-up-your-metabolism/
[6] https://www.usatoday.com/story/life/health-wellness/2023/05/02/is-cardio-good-for-weight-loss/70172755007/
[7] https://www.shape.com/fitness/workouts/proven-way-melt-fat-fast
[8] https://www.gaiam.com/blogs/discover/8-yoga-poses-to-stimulate-metabolism
[9] https://eattrek.com/blog/exercises-to-boost-metabolism/
[10] https://www.livestrong.com/article/409237-can-cardio-boost-metabolism/
[11] https://www.bodybuilding.com/content/metabolic-resistance-training-build-muscle-and-torch-fat-at-once.html
[12] https://timesofindia.com/life-style/health-fitness/weight-loss/weight-loss-6-yoga-asanas-to-boost-your-metabolism/photostory/90851811.cms
[13] https://www.womenshealthmag.com/fitness/a19994259/metabolism-boosting-exercises/
[14] https://www.mensjournal.com/health-fitness/best-types-cardio-workouts-weight-loss
[15] https://youtube.com/watch?v=eRhueOnrVkU
[16] https://www.yogajournal.com/practice/yoga-sequences/speed-metabolism-16-poses-energize-day/
[17] https://www.linkedin.com/pulse/burn-fat-boost-your-metabolism-top-exercises-weight-eric
[18] https://www.masterclass.com/articles/metabolic-workout
[19] https://youtube.com/watch?v=fg5vpsgQgqQ
[20] https://youtube.com/watch?v=IC3y0r3j8wQ
Alex is a fitness aficionado, empowers others towards healthier, active lives through small, sustainable changes for lasting results. Visit Gearuptofit.com for insightful tips and resources to enrich a balanced lifestyle.