In our last blog, we discussed a few natural and self-induced causes of a slow metabolism. This time, I will be presenting how you can boost and repair your metabolic rate, helping you feel more energetic and less sluggish. If you feel that your weight gain or the lack of weight loss is due to a slow metabolism, this article is just for you. I recommend you read my previous blog “10 Causes of Slow Metabolism.”
As it was discussed, our metabolism plummets as we age, decreasing approximately one to two percent each year after the age of 30. However, research studies have shown that there are few things we can implement in our life to bump it up, helping delay the aging process.
1. Build/tone muscle: Since muscles use more calories at rest and even more while exercising, it is very important to start an exercise program. Weight training increases lean muscle mass, which will increase RMR. Every pound of muscle uses approximately six calories a day to sustain itself, while each pound of fat burns only two calories daily. That small difference can add up over time. After a session of strength training exercises, muscles are activated all over your body, raising your average daily metabolic rate.
2. Start eating/avoid starvation mode: Our bodies requires an ongoing amount of calories to maintain our bodily functions. This type of frequent caloric intake stabilizes blood sugar levels and creates internal hormonal balance. Skipping meals or not eating enough makes our bodies go into a starvation mode. As a preservation mechanism, the body responds to a lack of food by slowing down our metabolism in an effort to store calories and fat. This leads to a decreased metabolic rate and probably weight gain. To keep the metabolism running effectively, eat a small meal or snack every three to four hours.
3. Increase protein at every meal and snack. The body burns many more calories digesting protein than it does eating fat or carbohydrates. This mechanism is known as the thermic effect of food and it can burn up to thirty percent of the calories on your plate. The more complex the food eaten, the more calories are burned as it travels through the digestive tract. As part of a balanced diet, replacing some simple carbs with lean, protein-rich foods and complex carbohydrates can boost metabolism at mealtime.
4. Eat a balanced diet: To remain healthy, we need a combination of good sources of foods from all the food groups. Do not cut your carbohydrates completely, especially if you engage is a regular exercise program. If enough carbohydrates are not consumed, your body won’t be able to provide enough fuel (glycogen) to the muscles. As a result, you won’t have the energy to exercise as intensely, and your muscles will burn fewer calories during the workout as well as after exercising.
5. Increase/mix your workout: Combining cardio-aerobic and high-intensity interval exercise can increase your metabolism in the hours after a workout. Mixing these types of exercises increases the resting metabolic rate than low- or moderate-intensity workouts. Remember to add new types of exercises to your fitness routine.
6. Avoid dehydration: Your body needs water to process calories. If your body is even mildly dehydrated, the resting metabolic rate may slow down. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Increase this amount during the summer months. Another good source is eating fresh fruits and vegetables, which naturally contains large amounts of water.
7. Avoid Crash Diets: Obese individuals who have recently have lost a massive amount of weight by eating very low calorie diets or undergoing bariatric surgery tend to lose a large amount of muscle. “Because muscle mass is the primary determinant of RMR, a large reduction in muscle mass is expected to slow the metabolic rate, therefore” reducing the weight loss, and may predispose one to weight regain. “Adding exercise to a weight-loss program, particularly resistance training, is thought to preserve fat-free mass and attenuate the drop in RMR during weight loss.”
8. Medications: If you are taking a medications that is causing fatigue, tiredness and weight gain, ask your medical provider if they can change the medication or reduce the dosage. Certain medications such as antidepressants, diabetic medications, steroids, anti-thyroid agents and hormone therapies have been associated with decreases in RMR. Discuss with your doctor if your RMR may be affected by any of these medications. Your physician may be able to prescribe a different medication or change your dosage.
Are you convinced you have a slow metabolism? Do you know your Resting Metabolic Rate? At The Aesthetic & Wellness Center we can determine if your metabolism is normal, fast or slow. A simple ten minutes breathing test can gives us information of your metabolic test and we can provide tips on how to rev up it.
Call us at 941-749-0741 to schedule your appointment.
The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. The Aesthetic & Wellness Center is not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that you obtain through this site. After reading articles, watching videos or reading other content from this website, you are encouraged to review the information carefully with your professional healthcare provider or skin care specialist.