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boost slow metabolism

8 proven ways to boost slow metabolism

Someone with a sluggish or slow metabolism will gain more fat from eating less food in comparison to a person with a fast, healthy metabolism. Help boost slow metabolism!

Why is it so important to boost slow metabolism?

The higher your metabolic rate is, the more calories you burn, hence the easier it is to lose weight and keep it off. Someone with a sluggish or slow metabolism will gain more fat from eating less food in comparison to a person with a fast, healthy metabolism.

boost slow metabolism

What affects your metabolism?

  • Genetics
  • Age
  • Weight
  • Diet
  • Exercise habits
  • Lifestyle.

There are certain areas in which we can’t control, such as our genes and age. As we age, we start to lose 5-6 of our muscles every decade, starting in our late 20s. So if you choose to do absolutely nothing about it, that’s when you’ll start to see the weight pile on as you age! However, there are also areas which we can control including our weight, diet, exercise routine, and lifestyle. These are the areas we should take control of and it can boost slow metabolism.

8 Effective ways to boost slow metabolism, burn fat and lose weight

Pump it up

boost slow metabolism

The only way to increase lean muscle mass is to lift weights. For every pound of lean muscle, your body Burns an additional 14 calories a day, whereas a pound of fat only Burns 2-3 calories. This small difference can add up over time. Hence, people who are leaner with higher muscle mass burn more calories at rest compared to those with higher body fat.

Adding strength training 2-3 times a week burns significantly fatter than those who only perform cardio exercises. Resistant training can involve using the machines in the gym, or free weights such as dumbbells, barbells, cater bells, or equipment such as a resistance band, or even bodyweight exercises such as pushups and pull-ups.

Swap Steady Pace Cardio for HIIT

boost slow metabolism

Going on a long journey can be great for burning calories. But it isn’t the most efficient or effective way to achieve that lean physique you’re after. High-intensity interval training, or more commonly known as HIIT involves quick and intense bursts of energy.

Implementing a consistent heat routine requires your body to consume more oxygen, making your mitochondria work harder and burn more energy!

HIIT training can burn a similar amount of calories in half the time compared to a low intensity steady-based cardio. Not only will you be saving time, you’ll reap the benefits of a heat workout even after the session. So after your heat workout, your body continues to burn calories for up to 36 hours by increasing your metabolic rate. That boost of metabolism will not be possible through a steady pace cardio training. You can very easily incorporate interval training into your workout by inserting a 30-second sprint into your jog or bike followed by a 1 minute recovery and repeat this cycle for ten times. If you aren’t gasping for air, you aren’t exerting enough effort for it to be considered a heat training. It has to be intense.

Don’t starve yourself

boost slow metabolism

In order to lose weight, you need a calorie deficit. However, an extreme calorie deficiency long term can wreck havoc on your metabolism. If you are underfeeding your body on a regular basis, your metabolism will adapt to the new lower calorie intake. Your metabolism works more efficiently to try and preserve the remaining calories, hence slowing down your metabolism.

Yes, you will lose weight, but is this sustainable? Once you were to go back to your normal ways of eating or increase your food intake, that’s when you will start piling on the weight again and it happens really fast. Avoid extreme diets. Instead, reduce your calorie intake at a healthy and realistic pace, which can help you lose weight and at the same time, you know that you can sustain this for life.

Power up with protein

boost slow metabolism

TEP, which is also known as the thermic effect of food is caused by the extra calories your body uses to digest, absorb, and process the nutrients in your meal. Protein causes the largest rice in TEP, as it is harder for your body to break it down. It raises your metabolic rate by 15% to 30%, compared to 5% to 10% for carbs and 0% to 3% for fats. Therefore, consuming plenty of protein can make you burn an extra 100 to 200 calories a day. Plus, you will also feel fuller and prevent overeating.

Eating large amounts of carbohydrates without any protein will spike your blood sugar levels only to have it crash one or 2 hours later. This cycle will wreck havoc on your metabolism and leave you fatigue and in a constant state of hunger. That doesn’t mean you have to consume a very high-protein diet. The guideline to simply follow is check that 20% to 30% of your total daily calories come from protein. And the easiest method I like to follow is to have a serving of protein such as lean meat, fish, nuts, legumes, or yogurt at every meal and snack.

Sip on black coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3% to 11%. And this is why, if you were to take a look at fat burners, most of them have caffeine as the number one ingredient. That doesn’t mean that you should be a caffeine addict and just sit on coffee all day long expecting to lose weight. You still need to put in the effort.

Drinking a cup of black coffee before exercising can improve your workout performance, speed up your metabolism, hence help you burn fat more efficiently, and that’s something I personally practice myself.

Exercising has tons of benefits

However, if you have a sedentary life where you’re sat on your desk for 8 hours every single day and you only move for an hour in the gym. That’s probably not the best way to boost your metabolism throughout the day. The goal here is to move more.

Sitting too much kills you, and it’s even dubbed as the new smoking. Long periods of sitting burn fewer calories and can lead to weight gain and many other health issues. An effective way to boost slow metabolism with very minimal effort is to stand up and move more. Perhaps work from a standing desk or set yourself a reminder to move every hour.

Get up, get yourself a cup of tea, do some simple stretches or just walk around your office. Make the effort to move more by walking to get lunch, taking public transport, or taking the stairs. All these daily incidental movements can help you to burn more calories and even lose weight with very minimal effort.

Stay hydrated

We all know the importance of water, but did you know that your body needs water to process calories? Hence, if you are even slightly dehydrated, your metabolism may slow down. Some simple tricks to drink more water daily is to drink a glass once you’re up in the morning and drink a glass of water before every meal or consume a healthy vegetable soup before your meal and also snack on fresh fruits and vegetables, which naturally contain water.

Water helps to fill you up, which means those who drink more water will tend to consume less food. What you really need to avoid are sugary drinks and alcohol as they contain empty calories but can add up over time and cause weight gain.

Get enough rest

Lack of sleep can be linked to being overweight. Sleeping is something we don’t prioritize in our busy lifestyle. Not getting enough rest can disrupt your hormones, change the way you process sugar, and decrease the number of calories you burn. Sleep affects the levels of two hormones, leptin and ghrelin, which control the feelings of fullness and hunger.

Leptin sends a signal to your brain that you’ve had enough to eat. Without enough sleep, your brain reduces leptin and raises ghrelin, which is an appetite stimulant. Hence, when you lack sleep, you will also notice that you eat and crave more.

You’re in control of your body’s metabolic rate.

Don’t blame it on your genetics or age. Making small lifestyle changes on a daily basis can boost slow metabolism and you will only thank yourself for it.

A high metabolism can help with weight loss. Maintaining a healthy weight for life and more importantly, it gives you more energy to do the things you enjoy and truly live life.

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