So you’ve been exercising and eating less, but you’re still overweight. You think there’s one thing to blame: slow metabolism.
Metabolism, as Medical News Today defines, “refers to biochemical processes that occur within any living organism—including humans—to maintain life.” In simple terms, it is the rate at which your body consumes energy or burns calories, Harvard Health Publications explains.
So What Does it Have to Do With Your Weight?
First things first–in most cases, you gain weight when you take in more calories than what you can actually burn off.
But metabolism also plays a role in burning calories. Even while at rest, your metabolic rate influences the amount of energy being used to keep your body processes functioning perfectly. You get your energy from food and drink, and if your body fails to use the energy from these two things, it gets stored as fat.
How to Speed Up Your Metabolism
Your metabolic rate is influenced by genetic factors, age (metabolism slows down with age as your muscle mass decreases), and sex (men born more calories because they have more muscle mass), and body size. Here are three easy ways to make your metabolism work so well, you would be a fat-fighting machine:
Hit the sheets.
One of the best ways to fire up your metabolism is by hitting the sheets. But not all sleep is created equal. For it to work, it has to be quality kind of sleep, the kind that fits one’s needs based on the person’s age, weight, and overall lifestyle needs. National Sleep Foundation has a great guide as to the number of hours that people need to be able to get the kind of sleep they need. For both adults (aged 24 to 64) and young adults (aged 18 to 25) seven to nine hours of sleep is needed for optimum performance in terms of productivity and good health.
To achieve this, the room should be pitch dark and items such as ear plugs and blackout curtains are recommended to prevent being disturbed overnight. Learning as well to decompress after a day’s work lessens a person’s cortisol level and helps in regulating one’s mood and stress levels.
Eat well and drink water often.
Eating is one of the things most people who want to lose weight avoid like the plague. Little do they know that skipping meals is actually the main reason their metabolism slows down, which also slows down their weight loss journey. Check out the best times to eat to accelerate to accelerate weight loss.
Eat every 3 hours. Five to six meals a day with lots of fruits, vegetables, and nuts boost your metabolism. Having small meals spread out throughout the day is the kind of strategy that even career athletes do to make sure that their energy levels are at the right place for all day trainings and for competitions. If these professionals trust this style, why shouldn’t you?
“Regular grazers had healthier diets than those eating the traditional three square meals a day approach,” says Dr. Sandra Drummond from Queen Margaret’s University College in Edinburgh in a Mail Online article. “They ate less fat, more carbohydrates and more fruit and vegetables. Other studies have found grazers to have higher levels of vitamin C and other nutrients – they also tend to have lower levels of body fat.”
Also, don’t forget your water. This zero-calorie beverage also helps zap cravings and hunger pangs. If you want flavored beverage, try these fat-burning juice recipes.
Keep moving, literally.
You don’t need to go to the gym just to keep moving. Walk during your coffee break or after meals. Clean your home daily. Leave your car at home and do your errands on foot. Play in the park. At work, do some deskercises. Or, you can sneak in these 8-minute easy exercises into your day.
Add discipline to sleeping well, eating healthy, and staying physically active, and you will find yourself the kind of metabolism that can rival any Olympian. Get to it!