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It’s a situation many of us have found ourselves in at one time or another. We’ve gone on a diet and are successfully dropping pounds, when suddenly the weight loss stops and the numbers on the scale won’t move. The reason might be a slow metabolism.
Metabolism is a complicated process that converts calories in what you eat to energy. If your metabolism is high you’ll lose weight more easily than someone with low metabolism will, even if you both take in the same amount of energy in the form of calories.
As a rule, if you have a low metabolism, you simply can’t consume as much food as your thin friends who have a high metabolism without packing on some pounds. However, there are some tricks you can use to speed up your metabolism and get your weight loss back on track.
Here are 10 ways you can rev up your metabolism:
1. Exercise. This is the most effective way you can raise your metabolism. The more muscle you have, the more calories you burn, even when you’re doing “nothing.” This is because muscle burns more calories and fat even when you’re resting. Work out with weights at least twice a week, and do 30 minutes a day of cardiovascular exercise. Go for a walk, take a quick jog on the treadmill or visit your local gym and do some cross training. There also easy and nearly effortless ways to increase your exercise, such as taking the stairs instead of the elevator, parking further away from your office building, or even doing some fast paced housecleaning.
2. Have mini meals. Eating four to six small meals throughout the day rather than three big ones will keep your metabolism revved up constantly.
3. Don’t miss a meal. If you assume that skipping meals leads to weight loss, you’re wrong. If you don’t give your body nourishment when it needs it, your metabolism thinks that you’re starving and slows down to conserve energy. Following tip number 2 and don’t go too long without eating.
4. Eat whole, unprocessed foods instead of processed ones, and increase your intake of fruits and vegetables. These foods have much more fiber, which causes you to absorb fewer calories and helps you feel full. In addition, the foods themselves are much more nutritional, which can help you feel satisfied on much less food than empty calories can.
5. Spice it up. Spicy foods such as hot peppers have been shown to boost your metabolism.
6. Cut back on sugar. High blood sugar levels cause you to store more food as fat.
7. Drink more water. When your body burns fat, it produces toxins. If you don’t take in enough fluids to flush them out, your metabolism slows down.
8. Drink green tea. Green tea can speed up your metabolism and also is high in antioxidants, which are beneficial additions to your diet.
9. Get more sleep. Studies have shown an association between a lack of sleep and increased weight.
10. Lower your stress levels. As with not getting enough sleep (a major contributor to stress), stress can cause your cortisol levels to increase, which in turn can make you gain weight.
Remember that on any weight loss program, the occasional plateau is normal. So if the scale doesn’t budge on occasion, don’t give up. Follow the tips above to give your metabolism a boost so that you keep burning calories and continue on to your weight loss goals. Remember that eating well and exercising are permanent changes you’re making, not just something quick you do to lose some weight. It’s a lifestyle change, not a quick fix.
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