Our metabolic rate depends on age, gender, genetics, muscle mass, and physical activity level. As we cannot control or change the genetic makeup of our metabolic system, we can surely boost our metabolism by following some simple tips and adopting a healthy lifestyle.
1.Increase Protein Intake
As we know, protein has a high thermic effect which helps to boost metabolism. Proteins are the building blocks of our body, and they help with the growth and repair of tissues. They also help in keeping us satiated for long periods and prevent us from overeating. A higher protein intake prevents the reduction in muscle loss that is commonly associated with dieting.
2.Increase in Physical Activity
Increasing the level of physical activity is one of the most effective ways to boost metabolism. Exercise helps in burning calories and also helps build muscle mass. Muscle tissue burns more calories than fat tissue, even when at rest. So, the more muscle mass you have, the higher your resting metabolic rate will be.
3.Good Night’s Sleep
Sleep plays a vital role in overall health and well-being. It is during sleep that our body gets the time to repair and rebuild itself. When we are sleep-deprived, our body does not get enough time to carry out these functions, which can lead to a slow metabolism. Make sure you get at least 7-8 hours of quality sleep every night to keep your metabolism functioning at its best.
4.Avoid Crash Diets
Crash diets or fad diets that involve severe calorie restriction can lead to a decrease in the metabolic rate. These diets are not sustainable in the long run and can even lead to health problems. It is important to eat a balanced diet that provides the body with the nutrients it needs to function properly.
5.Drink Green Tea
Green tea is rich in antioxidants and has thermogenic properties that help boost metabolism. It also helps in burning fat and promoting weight loss. Drinking green tea regularly can help increase the metabolic rate by 4-5%.
6.Consumption of Water
Water is essential for our bodies to function properly. It helps in flushing out toxins and keeping us hydrated. Drinking adequate water throughout the day helps improve the metabolic rate.
7.Spices to Your Food
Adding spices to your food not only makes it tastier but also helps boost metabolism. Spices such as black pepper, ginger, and cayenne pepper help in increasing thermogenesis. This, in turn, helps burn more calories and promote weight loss.
You Have the Power to Reverse Your Slow Metabolism
A slow metabolism can be frustrating, especially if you are trying to lose weight. However, it is important to remember that you have the power to reverse a slow metabolism. By adopting a healthy lifestyle and making some simple changes to your diet and exercise routine. With a little effort and dedication, you can boost your metabolism and achieve your weight loss goals.
If you have weight loss resistance or you have plateaued, it’s best to test not guess. There are many factors that could be at play. Schedule a Functional Medicine consult with Dr. Ryan to get to the root of the problem.
