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8 Simple Ways To Naturally Boost Your Metabolism

8 Simple Ways To Naturally Boost Your Metabolism

#swolefit | May 04, 2018 | 0 comments
  • Post author
    Alix Best

Metabolic slowdown is a product of our environment and our habits. Months of poor nutrition, sleep deficiencies, and a lack of physical activity are all reasons and causes to why you have a slow metabolism. With a few tweaks and fundamental changes in your habits, you can speed up your slow metabolism in no time. By first understanding what the causes of a slow metabolism are, we can figure out how to fix it.

The Causes Of A Slow Metabolism

Metabolic damage and slowdown is everywhere you look. Fad diets, caloric deficits, food restrictions, and disordered eating are all causes of having a slow metabolism. Without a properly functioning metabolism, you’re not only unable to absorb nutrients and function at your highest potential, but your chances of maintaining and gaining lean muscle mass goes down, while the ability to gain weight and body fat drastically increases. Talk about a problem! This is usually where people turn to unhealthy ways to lose weight such as excessive cardio, restricted eating habits, binging, purging, fat burners, and in extreme cases, even cosmetic surgery (cringe).

Why is Your Metabolism Slowing Down?

Caloric Restriction

Regardless of how advanced we may think we are with our fancy little gadgets and smart TVs, our bodies still rely on human instinct and survival patterns. When we starve our bodies of vital and key nutrients, we go into survival mode. Your body literally has no idea when you’re going to feed it next. So, when you deprive your body of the nutrients it needs to function, it’s going to hold onto body fat, instead of burning it as fuel and slow your metabolism naturally to do so. In order to lose weight, you need to eat and feed your body the right foods to increase your metabolism.

The Foods You Eat Matter

According to nearly every weight loss plan, diet, and infomercial your diet is about calories in and calories out. Wrong. The foods you eat matter. I’ve seen people run five days a week, eat like a bird, and load their diet full of simple carbohydrates and not lose a pound. Diets like IIFYM and Flexible Dieting, do not work. Creating a sustainable diet plan, full of lean proteins, quality carbohydrates, and healthy fats, is key to speeding up your metabolism.

(Read More on how to create an amazing nutrition plan in 5 easy steps)

Automation

These days, the average work life balance, isn’t really balance at all. With some moderate exercise every week and a generally healthy diet as well, without really pushing yourself, you go into what I call automation, or the dreaded weight loss plateau.

For most of the day, you’re in a controlled environment, with a severe lack of physical activity, indoors at a desk. Your sleep sucks (especially due to artificial light) and being on your phone until you go to bed. The makeup you use, can have a severe effect on hormone regulation, especially if you’re not using natural, paraben free ingredients, and let’s just say that your diet needs some work. Long story short, we go into automation, doing the same workout, eating the same crap, and using the same chemicals that have a direct impact on slowing down your metabolism.

In order to jump start your metabolism, you need to push yourself, get of your comfort zone and change your automated patterns. Don’t worry, you’re metabolism is not doomed. You just need to implement the small changes to speed up your metabolism.

Why Is Your Metabolism Slowing Down – The Science

The human body is incredible. It will adapt to any situation and strive to live within it the very best it can. This is called ‘maintaining homeostasis’. The less you eat the less energy you’ll be able to make. Without nutritional information at the cellular level, the mitochondria are unable to make ATP (adenosine triphosphate), thus resulting in a lack of energy for not only everyday use but within the metabolic system as well. Thyroid levels decrease within the nervous system when fat loss is kicked into gear as a response effort to stop the weight loss (think about the survival mode mentioned above). When an individual calorically restricts or unreasonably increases cardio to lose weight, thyroid levels within the body continue to decrease lowering the actual quality of the nervous system. Along with it rise cortisol levels, down with it goes testosterone levels, and you can say adios to the muscle that you have, or that you’re trying to build. 

Sure, if we lived in caveman times this idea would be great. But chances are, you wouldn’t be increasing your cardio to lose weight in an effort to look like the super hot model drawn on the cave wall, just like you are trying to with that hot chick on Instagram that you follow, now would you? Nope. Think of it this way – if you were a nomadic individual who suddenly had to leave, travel hundreds of miles by foot, avoid predators, have minimal food and water, your body is going to realize it’s going to need to hold onto every single thing that you put in it, resulting in the decrease of thyroid levels, testosterone, and ultimately, metabolism. But good news – none of us are running from dinosaurs, lions, bears (I hope) or otherwise for survival. And chances are, your 2300 calories a day isn’t going to leave you starving. 

8 Ways To Speed Up Your Metabolism

Physical Activity Every Day


And we mean, every day. Whether it’s walking a mile further with the dog, playing an extra round of golf, joining a CF Box, taking up group classes, hitting a hot yoga sweat session, or taking the stairs and parking further away, you need to challenge yourself and your body to speed up your metabolism. Remember, increasing metabolism is the goal, and one of the biggest parts is getting your body familiar with moving around, a lot more.

Establish a Regular Sleep Pattern


SLEEP! Oh my goodness – SO many people don’t sleep enough. The National Sleep Foundation recommended new sleep times in 2018 to help individuals “make sleep schedules that are within a healthy range”. Of those recommendations, here are the following that you may find as a useful guideline. Sleep is a critical component to helping you fix your slow metabolism.

(Read More on how ZMA Supplements can help you get the 8 hours of sleep you’ve been missing out on)

Age

Recommended

May be Appropriate

Not Recommended

Young Adults

7 to 9 hours

6 to 11 hours

<6 hours or >11 hours

Adults

7 to 9 hours

6 to 10 hours

<6 hours or >10hours

Older Adults

7 to 8 hours

5 to 9 hours

<5 hours or >9hours

 

Minimize Processed Foods


It’s no secret that processed foods are bad for you, so why do you keep eating them? The bad habits you’ve created have trained your body and mind to crave them and invariably you’ve created a monster. Added sugars such as high fructose corn syrup, indigestible fiber and added synthetic chemicals, wreck your metabolism by increasing insulin resistance. When the body cannot use insulin as it’s supposed to, you end up with a slow metabolism, weight gain, higher risk of diseases and higher percentages of stored fat. Like a sweet seductress, processed foods take advantage of your weak willpower and destroy you from the inside out. Not worth it if you ask me. If you want to fix your slow metabolism, then cut out the processed foods.

Get Outside More


Woohoo! Who doesn't want to get outside more? Even if it’s for a walk around the block, Frisbee with your kiddos, ball toss with your dog, or even planting a new plant, your body will reward you for getting out and about more often. While your boss might not let you take your entire desk site outdoors, here’s is our favorite recommendation: head outside first thing in the morning! Think we’re crazy? Think again! Sure, at first it may be a little daunting, and sure, you’re going to have to carve out some extra time (~30 minutes) in the morning, but your body and your metabolism will reward it for you. By setting a positive circadian rhythm, you’re able to boost your metabolism! Eat a nutritious breakfast when you get back and head on your way with the rest of the day.

Don’t Cut Carbs Completely

Whaaaat!? Yeah! Carbohydrates (when not consumed in excessive amounts) aren’t usually the bad guy. While there is a difference between simple carbs and complex carbs (read more here), carbs actually increase cellular osmotic pressure aka cellular hydration. This is the science behind feeling fuller and feeling fuller longer from quality complex carbohydrates consumed in appropriate amounts through a nutritious diet. By doing this, you also increase your metabolic rate. If you’re interested in if a low-carbohydrate diet is for you, read more here.

Be More Social

Getting connected socially with family and friends can benefit much more than just your attitude and your outlook, it can help fix your slow metabolism, too! Social isolation or the lack of social integration and overall support has been increasingly related to poor physiological functioning and metabolic disorders. High social integration rates significantly lower risks of metabolic deregulation. By getting together with friends and family, or establishing a sense of community, whether it’s a lot of people or just a few, a little interaction can go a long way with your weight loss, muscle gain, and help boost your metabolism.

Hydrate Often

Appropriate hydration has been clinically reported to reduce obesity and improve insulin sensitivity. The more liquid you have in your body (since we’re nearly 60% water!) the more lubrication you have for cells to move around, the better delivery of nutrients like oxygen, blood, and nutrients your body will have. The better delivery you have, the healthier and happier your systems will be. Not to mention, you actually feel better!

(Read The Quick Guide On The Importance Of Hydration)

Find Alternatives to Your Favorite Foods

We mentioned minimizing processed foods in your nutritional lifestyle, but that doesn't mean you have to cut out your favorite foods - everything in moderation. Instead, find healthy alternatives to your favorites foods. Over time, your pallet will become more used to the foods (since they probably won’t be as sweet or salty) and you’ll learn to enjoy them with time. By decreasing processed foods and increasing foods that not only you enjoy, but that your body enjoys, your metabolism will naturally begin to kick into a higher gear and speed up, leaving you a little lighter and a lot happier.

The Takeaway

If you feel that your metabolism is slowing down, and you’ve tried everything, don’t give up just yet. By implementing some of the methods above, you can speed up your metabolism and increase your overall health, happiness, and appearance. While looks aren’t everything, if you’re overweight or underweight, there’s a good chance your metabolism has gone kaput! Strive to create balance overall – it takes willpower, but you can do it if you set your mind to it and commit. Set some goals, make a plan, and speed up your slow metabolism. Your body will thank you.

Have questions about how to speed up your metabolism? Leave us a comment below and we'll give you our most qualified answer.

  • Post author
    Alix Best

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