How to Increase Your Metabolism {Burn More Calories}
Are you wondering if it’s possible to increase your metabolism? You know that your metabolism plays a role in weight loss, but not sure if you can actually improve it?
Today I’m going to be talking about metabolism, what slows it down, and how to speed it up.
Some questions answered in this episode are:
1. What are some common misconceptions about metabolism?
2. How can moving/exercise improve brain function and metabolism?
3. What are some of the factors that lead to a slower metabolism as we age?
4. What are some of the drawbacks to eating more processed foods?
5. How can building muscle mass help to speed up metabolism?
6. What are some ways that the body processes different types of foods differently?
7. How does regular exercise, especially strength training, benefit metabolism?
8. How can sleep affect metabolism and weight loss?
9. What are some Small changes we can make in our diet to improve our metabolism?
10. What are some realistic and achievable changes to our daily routine that can lead to a healthier metabolism?
How to speed up metabolism naturally
Are you curious about the possibility of improving your metabolism? Perhaps you've heard that your metabolism plays a vital role in weight loss but are uncertain about how to actually boost it.
Today, we're diving into the captivating world of metabolism, exploring its impact on our well-being and providing actionable tips to enhance it. Whether your goal is shedding a few pounds or simply striving for a healthier lifestyle, understanding metabolism is crucial.
Metabolism encompasses a complex network of chemical processes within our bodies that sustain life. It involves the harmonious interaction of various hormones and substances that determine the rate at which we burn calories.
Consequently, metabolism becomes a pivotal factor when it comes to weight management and overall health. For those seeking weight loss, a heightened metabolism is particularly advantageous. By increasing the number of calories burned, it becomes easier to create a calorie deficit, ultimately leading to shedding excess weight.
However, metabolism isn't solely about weight loss. It impacts our overall health, influencing how efficiently our body functions and how effectively it utilizes energy. In essence, a healthy metabolism sets the stage for optimal well-being.
There are practical strategies to invigorate your metabolism and accelerate your weight loss journey. Incorporating the following habits into your daily routine can make a significant difference, like strength training, HIIT, and eating the right foods.
When does your metabolism slow down?
Contrary to popular belief, research is revealing that our metabolism doesn't start to significantly slow down at the age of 30, but rather around the age of 60. The misconception arises from the fact that in our thirties, many of us become less active, exercise less, and may engage in unhealthy eating habits such as stress eating, consuming more sugary foods, or resorting to emotional eating.
These factors give the impression that our metabolism is slowing down, when in reality, it is not a drastic decline and doesn't occur until later in life. It's important to understand this because it highlights the significant control we still have over our metabolism.
If you're someone who believes that your metabolism is slowing down due to aging and feels helpless in making a change, it's time to debunk that myth. The truth is that we can take charge of our metabolism and influence its efficiency.
Does your metabolism slow down?
The slowdown of metabolism is caused by a combination of factors, including:
Reduced physical activity and exercise
Unhealthy eating habits, such as consuming processed foods
Stress eating and higher stress levels
Inadequate sleep
The decline in metabolism can be attributed to a combination of factors that contribute to a sedentary lifestyle and unhealthy eating habits. When we move less, exercise less, consume the same or increased amount of food, rely on processed foods, experience stress eating, and have higher stress levels while not getting enough sleep, our metabolism gradually slows down.
This decline varies from person to person, but it's typically a result of multiple factors rather than just one. To understand the changes in our metabolism, it's important to identify these different factors and assess how they have evolved over time.
If we reflect on our younger selves or observe energetic children, we can recognize the stark contrast in activity levels. Young children constantly run around, exuding boundless energy through their daily movements.
However, as we age and our lives become busier with responsibilities like raising children and pursuing careers, we tend to engage in less physical activity. The convenience of quick and processed foods further contributes to a sluggish metabolism, as our bodies struggle to process these artificial substances. It becomes evident that the collective impact of these various factors affects our body's functioning, disrupts hormonal balance, and ultimately leads to a slowdown in our metabolism.
How to speed up your metabolism naturally
When it comes to naturally speeding up your metabolism, there are several key factors to consider. One of the most crucial aspects is building muscle mass. As we reach the age of 30, our exercise habits often decline, resulting in a decrease in muscle mass.
To reverse this trend, incorporating strength training into our routine becomes essential. By actively engaging in strength training and consuming sufficient protein, we can promote muscle growth and prevent weakness and frailty in the long run. Visualize yourself in your 70s or 80s and consider the impact of not actively strength training on your body and muscle health.
In terms of exercise for metabolism, it's recommended to engage in strength training at least three times a week. It's interesting to note that focusing solely on cardio exercises may not always be the most effective approach for metabolism.
In one case, a client who transitioned from cardio workouts to a combination of movement (such as walking) and strength training experienced positive results. By avoiding intense cardio sessions that rapidly burn a significant number of calories, the client's hunger cues and hormones were better regulated, leading to reduced hunger and gradual weight loss.
This demonstrates how excessive cardio exercises can actually slow down metabolism by triggering increased hunger and food intake as the body tries to compensate for the calorie deficit.
By prioritizing strength training, finding a balance between cardio and movement-based exercises, and ensuring adequate protein intake, you can optimize your metabolism naturally and achieve sustainable weight loss while maintaining overall health.
Does walking increase metabolism?
Within our metabolism, there is a component known as NEAT (non-exercise activity thermogenesis). NEAT refers to the energy expended through non-exercise activities, such as movement and walking. It's important to note that when I mention movement or walking, it doesn't necessarily mean structured exercise but rather incorporating more physical activity into our daily lives.
There are various ways we can increase this aspect of our metabolism, starting with simple changes like standing more often. Consider tasks like cleaning or washing in your house, as they involve movement and contribute to NEAT.
You can find opportunities to increase NEAT by engaging in activities like pacing the sidelines at your kids' or grandkids' athletic games or opting to carry groceries instead of using a cart. If you don't have many groceries to carry, you can carry them instead of pushing a cart.
Get creative and have fun with it! Put on some music and have a dancing session at home or park further away from your destination to incorporate a longer walk. Another enjoyable idea is to have a phone conversation while walking and connecting with a friend. Not only does this provide movement, but it can also enhance your mental processing and cognitive function compared to being sedentary.
So, I encourage you to take advantage of opportunities to go for a walk and engage in conversations with others. Not only is it beneficial for your physical well-being, but it can also have positive effects on your mind. Incorporating more movement into your daily routine through NEAT activities is a simple yet effective way to boost your metabolism and improve both your body and mind.
Thermic effect of food
Lastly, let's discuss the thermic effect of food, which is an important aspect of metabolism. What we eat matters because not all calories are processed equally within our bodies. While the concept of "calories in versus calories out" holds some truth, it doesn't paint the complete picture.
Certain foods require more energy to break down, resulting in a higher thermic effect. For example, when you consume a piece of chicken, your body needs to exert more effort and calories to digest it due to its protein content and the fact that it is a whole food.
In contrast, foods high in carbohydrates or sugar, such as sandwiches with bread and side chips, are already broken down to some extent. As a result, your body absorbs more calories from these processed foods compared to the calories it absorbs from the chicken or non-starchy vegetables.
Even if the calorie amounts appear the same on food labels, the body processes them differently. This highlights the importance of whole foods and ensuring an adequate intake of protein. Opting for a diet rich in whole foods and higher in protein can lead to less calorie absorption, even when compared to individuals consuming the same amount of calories but with a focus on carbs and processed foods like granola bars and bread.
Understanding these various aspects of metabolism allows us to reflect on our own choices and take control of our health and well-being. We have the power to decide what we put into our bodies, how much we move, and how we exercise. While making changes may be challenging, remember that you are in control and can make positive choices to optimize your metabolism and overall health.
Resources:
👉 Healthy for Life Membership: Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.
https://programs.micheleriechman.com/courses/fitness-membership
👉Schedule a free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice & gold
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👉 Get connected with other women and encouraged on your health journey. Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
Relate episodes:
#23 | Maximizing Your Weight Loss Potential: Why It's More Than Just Diet and Exercise
#14 | 3 Mistakes People Make When Trying to Lose Weight
#12 | Quick Workouts That Help With Weight Loss for Women in Perimenopause & Menopause
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
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