If someone told you that everything you need to effectively lose weight is already within your body, would you believe it? That’s right, you don’t need any detox teas or specialized diets to get fit. Your body’s metabolism can easily do that for you. Truly, in the quest for weight loss and achieving a slimmer physique, resetting your metabolism plays an important role. By boosting your body’s natural metabolic process, not only can you speed up calorie and fat burning but also increase your energy levels. How to Reset your metabolism for fast weight loss and gain all the additional benefits, you ask? This comprehensive guide provides you with actionable steps on how to speed up your metabolism for a healthier, fitter you.
But First, What is Metabolism?
Simply put, metabolism is described as the rate at which your body processes food, extracts energy, and burns calories. All the food you consume gets broken down during the metabolic process which turns the fats, proteins, carbohydrates, etc into energy to fuel your body, repair tissues, and perform other biological processes. The extra energy that is not utilized by your body is converted into fat storage.
Some people have a slower metabolism than others. For instance, if you notice the following symptoms, you likely have a slow metabolic rate:
- Constant fatigue
- Mood Swings
- Food Cravings
- Quick Weight Gain
- Difficulty losing weight
- Lack of energy, etc.
- On the other hand, you have a fast metabolism if you experience the following signs.
- High energy levels
- You never put on weight despite eating a lot
- Easily lose belly fat & weight quickly
- Gets hungry quickly
Factors Affecting Metabolism: Your Metabolism Depends on the Following Factors
Just because you naturally have a slow metabolism doesn’t mean it’s permanent! In fact, it is easy to influence your metabolism by making some diet and lifestyle changes. Generally, here are the following factors that affect your metabolic rate throughout your life.
- Age – The metabolic rate slows down as you age. This is the reason why it’s easy to lose weight when you’re young but difficult when you’re old.
- Sex – Since women have lower muscle mass than men, their metabolism tends to be lower than men too.
- Size – Obesity or high fat content in your body also slows down your metabolism.
- Physical Activity – An active lifestyle with plenty of physical activities leads to a faster metabolic rate.
- Health Conditions – Chronic health conditions and diseases such as diabetes, obesity, cancer, etc negatively affect your metabolic rate as well.
10 Easy Ways To Reset And Supercharge Metabolism
Clearly, there are some factors that you have no control over. However, there are also many elements that you can control about your body. So, let’s delve into 10 easy ways to reset your body’s metabolism to burn fat quickly.
1. Speed up your Metabolism with Intermittent Fasting
If you’re starting with a heavier body and slow metabolism, it is best for you if you try intermittent fasting. What is Intermittent Fasting, the question arises in your mind. Intermittent fasting refers to segmenting your day into a period of eating and a period of fasting. For instance, eat all you want but only for 8 hours and fast for the remaining 16 hours. According to popular research, fasting speeds up your metabolism and provides several other health benefits. After 12 hours of fasting, your body starts burning the fat stored in your body, leading to significant weight loss.
2. Keep your Metabolism Active Through Snacking
Comparatively, if you are a leaner person, you’d benefit more from eating small meals throughout the day is called Picking. Instead of eating 3 big meals, eating 6 to 8 small meals keeps your metabolic process active throughout the day. Meaning, you’ll be consuming fewer calories but burning more calories constantly.
Pro Tip: If you already have a habit of munching on throughout the day, consider replacing the regular sugar with crystalline fructose, as it is the best replacement for regular sugar and other sweeteners.
Put them in baked recipes, desserts, and beverages, and enjoy your favorite meals without increasing blood sugar levels or weight.
3. Do Strength and Resistance Training to Reset your Metabolism
Exercise is one of the most crucial aspects of resetting your metabolism. All kinds of exercises are beneficial for speeding up metabolic rate but strength training and resistance training show the best results in a short amount of time. If you can’t do vigorous training then try cardio. According to a study, 45 minutes of cardio workout increases your metabolism for more than 14 hours afterward!
The kind of exercise you do isn’t important, although different workouts show different results. The main thing is that you need to burn calories from physical activity. You can also do that by simply going on a long walk since walking burns a lot of calories too.
4. A Healthy Lifestyle Can Boost up Metabolism
Along with proper exercise, it is also critical to adopt a healthy lifestyle by increasing your non-exercise activities such as cleaning the house, getting up from your desk to do things, running an errand, or simply doing other house chores. All of these activities also burn a significant amount of calories and boosted up your metabolism eventually. Experts call it Non-Exercise Activity-induced Thermogenesis, or NEAT for short.
5. Increase your Metabolic Rate with Drinking Black Coffee and Tea
Consuming caffeine is linked with burning calories and weight loss. In fact, one study showed that drinking an 8-ounce cup of coffee boosts your metabolism rate by 3% to 11%! This is one of the quickest ways to jumpstart your metabolism. Ideally, you should drink a small cup of black coffee first thing in the morning. You can also opt for tea if you don’t like coffee as there are various types of tea that can be handy in weight loss process. Beware though! Don’t consume too much caffeine! It has more side effects than benefits.
6. Metabolism Boosting Foods: Include Spices in your Food
There are certain metabolism boosting foods that you can easily incorporate into your daily meals to reset your metabolic rate. These include spices like chili peppers, cayenne peppers, ginger, cinnamon, etc. Capsaicin and capsinoids found in chilies play an important role in weight loss and weight management. Even green tea is good for this purpose. According to a study, green tea contains antioxidant catechins that are responsible for speeding up metabolism and weight loss.
7. Stress Relief Meditation for Effective Metabolism
Stress, anxiety, and other mental health conditions have a major effect on your metabolism as well. Studies show that people who are chronically stressed burn fewer calories and also experience an increased appetite and slower-than-average metabolic rate. And a quick way to lower stress is through mindfulness and meditation. Research shows the tremendous benefits meditation has on our body, including lowering the production of stress hormone, cortisol.
8. Reset your Metabolism by getting 8 Hours of Sleep
Not getting enough sleep every night not only disrupts your body’s hormone levels but also increases cortisol in the body. As said earlier, increased cortisol means slow metabolism and less fat burn. Therefore, it is imperative that you get proper rest every day if you want to reset your metabolism.
9. Probiotic Foods can Reset your Metabolism Quickly
Probiotic foods improve gut biodiversity and promote digestive health. Having the right and diverse gut bacteria leads to fewer sugar cravings and higher metabolism rates as compared to bad bacteria that promote junk food cravings. Greek yogurt and fermented foods such as kimchi, kombucha, pickles, etc are excellent sources of probiotics. Moreover, low fructose fruits and vegetables are good sources of fiber that gut bacteria feeds on and improve gut health.
10. Drink Plenty of Water – A Crucial Component for Metabolic Health
Last but not least, drinking plenty of water is key for optimizing your metabolism. Research shows that drinking just two cups of water can increase metabolic rate by 30% for half an hour. Therefore, always make sure that you stay hydrated and drink water throughout the day.
How to Reset Your Metabolism After 50?
You can reset your metabolism at any age by following the above-mentioned actionable steps. Of course, it might take some time and other factors might also play a role in it, but it is completely possible to optimize your body’s metabolic rate after 50 by changing your diet, opting for an active lifestyle, staying hydrated, and getting quality sleep!
How long does it take to reset your metabolism?
Generally, it can take anywhere between 2 to 4 weeks for your body’s metabolism to completely optimize. However, some people even report experiencing the benefits and effects of an optimized metabolism after just three days. Likewise, simply doing rigorous exercise also temporarily speeds up your metabolic rate instantly. Keeping this in mind, you can even lose body fat overnight by following these tips.
Benefits of Resetting Your Body’s Metabolism
- It helps burn fat and lose weight quickly by increasing the body’s ability to burn stored fat for fuel.
- You can easily manage weight without going on strict diets.
- You have higher levels of energy throughout the day
- You experience less fatigue, lethargy, and laziness prompting you to be more productive.
- It plays a role in balancing hormones.
- It also reduces blood sugar levels which is especially beneficial for diabetics.
- Improves digestion and nutrient absorption in the body.
- Reduces cravings for junk food and regulates hunger.
- Improved Skin, Hair, and Nail Health
- It lowers the risk of getting chronic diseases such as diabetes, cancer, etc.
- It also has anti-aging benefits because it supports cellular regeneration and repair, leading to a longer life.
- Overall improves health.
The Bottom Line
In conclusion, resetting your metabolism is a multi-faceted process that requires a holistic approach. You cannot change it by doing only one or two things. You have to alter your lifestyle completely and make conscious health decisions at every moment of the day. By implementing the strategies on how to reset your metabolism highlighted in this article, you can optimize your metabolic rate, lose weight, and burn fats and calories quickly to achieve your desired body and health!