8 Tips to Help Boost a Slow Metabolism
Overview: What is Metabolism?
In layman terms, the number of calories that the body burns to get through the day doing the regular organ functions, physical activities and breaking down and digesting whatever we eat. Now if your body burns more calories, you lose weight at a greater pace than those who burn fewer calories or use less energy. Well, metabolism is that fire that fuels our weight loss process. Figure this, if we are not eating much or forgetting to have lunch due to work pressure, the body assumes that we would need the existing calorie to make through the day and holds on to it, affecting all body functions. So, add fuel to this metabolic fire, and I am talking about eating here, in regulated portions throughout the day.
Why Do Metabolism Slow Down?
There are some very obvious and not so obvious reasons behind it. We'll take on some here.
Are you eating too less?
Did you think that if you eat very little, you will shed all your weight? Think again.
We have discussed this before, how the body goes into 'starvation mode' if you are intaking too few calories. Our body tries to hold on to whatever calories are going inside and preserve it and just burn very few calories.
Too little exercise
This one is a no-brainer. If you lead a sedentary lifestyle which involves mostly sitting or lying down, of course, your calorie burn will be very less when compared to people who are involved in basic physical activities like cleaning, climbing stairs, walking or running.
Lack of good night sleep and stress
I combined these two factors together because I think they almost go hand-in-hand. High-stress levels have a two-pronged effect; it keeps you from falling into a deep sleep and sometimes could trigger overeating {which anyways has humongous effects like gaining more weight leading to higher blood sugar levels}. And if you don't fall asleep, how on earth is your body going to break down those carbs that you just gulped down!
Hormones all the way
Ok so I am not going to take you on for this one, you can't really do much here. It is a simple process running inside the human body, as we age, we lose muscle and with it our capacity to burn more calories, blame it on the lowering testosterone guys! Or the lowering estrogen levels which will cause weight gain even if you are not eating more calories than before.
Our Top Ways to Increase Your Metabolism
Come on we all want to stay ship-shape, stay fit and feel good, right? So, it is imperative that we all rise and chalk a plan which will help boost that slow metabolism thingy.
#1 Eating plenty of healthy fats and protein in your every meal, eat veggies in a variety of colors
Most underrated way to boost your metabolism, it is a simple diet change that can go a long long way. Just like using coconut oil {this is called medium-chain triglycerides or MCT oil, read about it here}, or eating a bit more of nuts, fatty fish, avocados or adding a variety of fresh veggies and fruits to your platter. Now, you go and add fuel to your metabolism, baby!
# 2 Eat a breakfast which fuels metabolism
Please do not worry about eating too much or too little, instead, think about what is there on your plate. Just like morning shows the day, breakfast is the gateway to our entire day and very rightly sets the tone for the body function for the rest of the day. Add fuel to your metabolism early by including low on sugar and high in protein foods like eggs, chicken or maybe mushrooms and avocados. That’s yummy too!
#3 Sugar, the devil
Sugary drinks feel great when you are at it, but along comes the guilt because you just jeopardized your weight by drinking it. It's like a chain reaction- starts with your weight, triggering diabetes and affecting your insulin resistance. Chuck it out, good riddance, I must say!
#4 Let's get physical
Does your work require you to sit in front of your laptop for prolonged hours? Well, that's the story of most of our lives these days. This new way of life is damaging our system more than we can imagine. Other than back pain and stiff necks, it is one of the culprits behind increasing weight and reduced physical activity. So put an alarm and make it a point to get up and walk for 10 minutes every 1.5 hours, ditch the elevator and take the stairs, at times take in the fresh air and ride your bike back home. Doable, right?
#5 Get that sleep in, use the fancy fitness tracker to see how much deep sleep you are actually getting
Lack of good night sleep can have far-reaching effects other than just those frightening dark circles! It leads to indigestion, increasing weight, and spiked blood sugar levels. Try to get deep sleep and use your Fitbit Versa or the Beautyrest Sleeptracker Monitor to track your sleep.
#6 Show off those guns hun!
If you have not been doing it already, this is a good time to start your gym routine. Indulge yourself in weight training and chalk out and adhere to a daily plan looking like this-elliptical on Monday, treadmill on Tuesday, leg day Wednesday and so forth. Lifting weights will augment muscle building and retaining and you anyways burn more calories when you do rigorous workouts.
#7 Namaste your stress away?
I know I know, it’s easier said than done, true. But look at the damage stress is doing to your body. It is affecting your sleep, not letting your body digest your food and then you know the snowballing effect. Try these, a calming massage, maybe a cup of Chamomile tea or yoga, whatever works for you, it's worth a try!
#8 Simple things to try
Drink cold water when you crave a sugary chilled drink or try your hand at the Green Tea These are very simple grandma's tricks which might show you the difference when you try it long term. It will possibly do more good than bad.