How Do I Reset My Metabolism to Lose Weight?
Are you feeling lethargic lately? Craving carbs and sugar? Looking at the weighing scale and seeing no weight loss no matter what you do? Most probably, your metabolism is to blame. To keep weight off, you need to reset your metabolic system to have a healthy response to food, sleep, exercise, and emotional triggers.
Sure, you have tried to get healthier using traditional diets, but they rarely lead to healthy and sustainable weight loss. According to research, 80% of Americans who lose 10% or more of their body weight gain it back.
Your metabolic rate is how your body burns calories. When you have a slow metabolism, it has negative side effects, like fatigue, mood swings, food cravings, and difficulty losing weight. The good news, though, this is not permanent. With the right changes in your diet and lifestyle, you can fast-track your metabolism, making you feel a lot better in the process.
How do you reset your metabolism to lose weight?
1. Get a solid eight hours of sleep. Hormone balances in the body get disrupted when you don’t get enough sleep. This slows down your metabolism and increases the risk of weight gain. Sleep deprivation is seen by the body as an additional stressor, which causes cortisol to go up, and testosterone to drop. People who only get six hours of sleep usually carry five to 15 pounds of belly fat. Your eight hours of sleep should be of high-quality shut-eye. Spend as much time in the REM stage, which revitalizes the brain, and deep sleep, which refurbishes the body.
2. What to eat? Do not skip breakfast. Breakfast fast-tracks your metabolism and keeps your energy high all day. Eating breakfast before you exercise accelerates your metabolism after your workout.
Eat Greek yogurt. Probiotics help increase metabolism by providing gut-balancing bacteria with your breakfast. Having the right balance of bugs leads to fewer sugar cravings and a higher metabolic rate.
3. What to do? Work in a 20-minute training circuit. Do strength training to jumpstart your metabolism. Muscle building speeds up the metabolic rate by up to two hours per every 20-minute session. A strength routine builds more muscles, and more muscles improves your metabolism. The higher your muscle mass, the stronger your metabolic rate. Building muscle burns more calories even when you’re not moving. You can lift weights, squats, and planks or hit a TRX class.
Get in some cardio. Cardio can be just effective as strength training. 45 minutes of vigorous cardio exercise can increase metabolic rate for 14 hours after a workout. You can run, attend a spin class, or swim some laps.
1. Wake up at 8 AM. If you slept at midnight, then you should wake up at 8 AM.
2. Start your day with a cup of coffee. Caffeine is a great way to boost your metabolism. 100mg of caffeine boosts metabolic rate from three to 11%. Green tea boosts your metabolism as well because of its antioxidants. For the rest of the day, drink a lot of water. Two cups of water increase metabolic rate by 30% for 30-40 minutes. Target to drink 16.9 ounces of water several times throughout the day.
3. Prepare your meals on a Sunday. To ensure that your meals boost your metabolism, turn up the heat and throw in some chili peppers. They contain capsaicin, which helps you burn an extra 50 calories per day.
4. Increase your NEAT (Non-Exercise Activity Thermogenesis). NEAT is the energy that is expended from your daily activities, which has an impact on the calories that you burn a day. By moving more daily, you will see huge improvements in your metabolism. Park your car far from the office so it will force you to walk. Take the stairs instead of riding the elevator. Walk around the house while taking a phone call. The more you move, the more calories you will burn.
1. Wake up after eight hours of sleep. If it’s a work day and you have to wake up earlier than usual, ensure you adjust your bedtime the night before to get your full eight hours of sleep.
2. Add protein to every meal. Eggs, chicken, and dairy will rev up your metabolism in two ways. They help support your muscle building and retention. Then, these foods are more difficult to digest, so it takes more energy for your body to use them than other foods.
3. Meditate. Stress (or the hormone cortisol) slows down metabolism. A study found that participants who experienced stress burned 104 calories less over 24 hours – which is equal to 11 pounds of weight gained in a year. Try meditation to lower cortisol levels. You can practice meditation for 10-15 minutes a day.
The rest of the week, and your life!
The three-day fix is a great boost to your metabolism, but it’s just the start. A healthy metabolism will keep you in shape and raise your energy levels. Raising your metabolic rate will let you see results faster with long-lasting results.
1. Eat a lot of protein with each meal. 25 to 30% of your total daily calories to boost your metabolism.
2. Target to get at least eight hours of quality sleep per night.
3. Eat probiotic-rich food or take supplements.
4. Meditate daily to keep stress at bay.
5. Get in at least three workouts per week (strength training or cardio).
6. Stay hydrated.
It is possible to reset your metabolism. But it doesn’t mean it will be easy. Gaining weight is easier than losing weight. Reno Weight Loss is here to help. They will give you a structured food list and weight loss journal, supplements to improve your metabolism, and support from a weight loss coach team. You will be empowered to change your metabolism from fat-storing to fat-burning, so you can lose weight sustainably.
To learn more or to schedule a free weight loss consultation with Reno Weight Loss, contact us today.