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So, how is it that my metabolism isn’t working for me anymore? I’ve tried everything and it just doesn’t work. Do these questions seem to be popping up in your mind more often these days? If so, just know that I feel you (I really do) and there is a way to WIN the battle of the bulge.  

Let’s start off by defining a sluggish or slow metabolism. A person with slow metabolism burns fewer calories during activities and even while at rest. That is why you’ve probably been told that as you age, you can’t eat like your younger self.  A few reasons for this are the loss of muscle, less activity, and the natural aging of your metabolic processes.

Now, the burning question in your mind is: “How do I get my metabolism to work in my favor?” Let’s think about what we have control over: 

1. The amount of calories we consume.

Eating food can actually increase your metabolism, if only for a few hours. This effect is actually called the thermic effect of food (TEF). It’s caused by the extra calories our body requires to digest, absorb, and process the nutrients in our food. That being said, to rev up your metabolism, you must eat plenty of protein with each meal, about 25 to 30 grams to be exact. Protein causes the largest rise of TEF in our bodies; increasing your metabolic rate 15-30%. 

Another key to increasing your metabolism is to eat probiotic rich foods. These foods improve your gut health. A healthy gut means a lot of things, but one of them is enhancing nutrient absorption and digestion. You know what that means, right? Faster metabolism! Yay!

2. The amount of exercise we do. 

You should be exercising at least 60 minutes per day. Maintaining regular exercise will be your key to success as you get older. You can focus on doing a HIIT (High Intensity Interval Training) workout. HIIT involves quick and very intense bursts of activity. This is perfect for burning more fat and increasing your metabolic rate. 

Similarly, exercise can be very calming. Stress can also cause your metabolism to slow. Keep stress levels at bay with deep breathing exercises or meditate daily. I’m telling you, this’ll not only help your metabolism, but also how you feel overall.

3. The amount of sleep that we get.

Lack of sleep also affects your metabolism. Sleep deprivation can cause your body to not burn calories effectively. You should aim for at least 8 hours of high quality sleep each night. Getting enough sleep at night can help keep the hormones that regulate hunger and fullness in check. Otherwise, you may crave sugary, fatty and starchy foods. 

4. The amount of water we consume.

We all know that we should drink more water instead of sugary sodas and juices. This is one of the keys to losing weight and keeping it off. Did you know, though, that drinking cold water may also speed up your metabolism for a time? 

Yep, that’s right. Studies have shown that drinking 17 ounces of water can increase your resting metabolism by 10–30% for about an hour! If you drink cold water, this can work to increase this effect due to your body using energy to heat it up to room temperature. Besides this, water is very filling and can lead to you feeling less hungry. So be sure to drink at least a glass a half an hour before eating a meal!

Long story short:

Just knowing that you can reverse a sluggish metabolism should make you feel better. Still, it requires YOU to stay accountable and put in the work. These lifestyle adjustments are pretty easy if you are willing to put forth the effort.

Having a higher metabolism can help you lose weight AND keep it off, while giving you energy at the same time! 

Curious about what else you can do?

You might be wondering though, is there more I can do to speed up my metabolism? Absolutely! Stay tuned for the next article, because I will tell you just what foods you can eat to also help boost your metabolism!