How To Slow Down Your Metabolism And Gain Weight – Clinically reviewed by Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Fitness – By Deanna Debara – Updated December 13, 2019
Have you been feeling lazy lately? Dealing with cravings for foods you know aren’t good for you (like carbs and sugar)? Sticking to stubborn weight that won’t go away – no matter what you do?
How To Slow Down Your Metabolism And Gain Weight
“Your metabolism—specifically, your metabolic rate—is how fast your body burns calories,” says Julie Lohre, certified nutritionist and trainer.
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Having a slower than normal metabolism causes negative side effects, including fatigue, mood swings, appetite, and difficulty losing weight.
Fortunately, a slow metabolism doesn’t last forever, and with the right changes to your diet and lifestyle, you can get your metabolism back on track – and get back to feeling better in the process.
And the best part? It doesn’t take long to get the steps right. Follow this three-day fix to boost your metabolism (and start reaping the benefits of an increased metabolic rate).
When you don’t get enough sleep, this can affect the balance of hormones in the body – which slows down your metabolism and increases your risk of weight gain.
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“Lack of sleep seems to put more stress on the body—so cortisol rises and testosterone falls,” says exercise expert and biochemist Shawn M. Talbott, PhD.
Another study from the University of Chicago found that sleeping just 5.5 hours each night for two weeks reduced fat loss by 55 percent.
According to Talbott, “People who sleep 6 to 8 hours a night tend to carry between 5 and 15 pounds of extra belly fat.”
Try to get at least 8 hours every night – and make sure those 8 hours are full of quality shut-eye.
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“[Ensure] that the] sleep you’re getting is as ‘high quality’ as possible – meaning you’re spending as much time [as possible] in REM, regenerating the brain, sleeping deeply, revitalize the body,” says Talbott.
You might be tempted to rush out the door in the morning, but if you want to keep your metabolism going all day, make time for breakfast (and exercise!). “Eating breakfast boosts your metabolism and keeps your energy levels up throughout the day,” says Lohre.
Probiotics balance gut bacteria and help increase metabolism – so make sure you have Greek yogurt (high in energy and probiotics) for breakfast.
To make sure you get the right balance of microorganisms for breakfast, make sure your Greek yogurt has an “active culture” on the package.
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The benefits of probiotics “The bacteria in our intestines influence many aspects of our metabolism, so junk food cravings, blood sugar fluctuations and body weight can be the result of a “wrong balance” of bacteria – although there is a “balance” of microbes that can cause a person to have low sugar cravings and have a high metabolic rate,” Talbott said. What you should do today
If you want to jump start your metabolism, the best way to do it is strength training. “Building muscle increases your metabolic rate by up to 2 times every 20 minutes,” says Lohre.
By doing a strength routine, you will build more muscle – and the more muscle you have, the better your metabolism.
“Building muscle will help you burn more calories even when you’re not moving—and the more muscles you have, the stronger they are,” says Lohre.
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If you want to power train, you can go old school and lift weights – but that’s not your only option! Bodyweight exercises (like squats and planks) or hitting the TRX band are just as effective for building muscle as exercises like bicep curls.
But don’t worry! If you want to exercise that boosts your metabolism, cardio can work just as well. Indeed, a
To get your cardio in, you can hit the treadmill, check out a spin class, swim a few laps – whatever gets the heart pumping!
You might be tempted to stay up late and catch up on your Netflix list, but resist that urge! If you want to keep your metabolism going, you need at least 8 hours of sleep – so make sure your head hits the pillow before midnight.
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If you go to bed at midnight, say, today, aim to wake up around 8 am. This gives you plenty of time to make sure you get enough attention for a healthy metabolism, but early so you don’t get angry. around the world when your alarm goes off for work tomorrow.
It’s not like you needed another reason to grab your morning cup of joe, but a little caffeine is a great way to boost your metabolism.
That 100 milligrams of caffeine (about how much you get in an 8-ounce cup of coffee) can increase the rate of relaxation by 3 to 11 percent.
Not a coffee person? Don’t worry – you can get the same boost to your metabolism with a cup of green tea. In addition to caffeine, believe researchers
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That drinking 16.9 ounces (a little over two cups) of water increased the metabolic rate by 30 percent in 30 to 40 minutes. In order to boost metabolism, try to drink -16.9 ounces of H20 normally during the day.
One of the best ways to make yourself more productive during the week is to prepare meals on Sunday. And if you want your prepared foods to boost your metabolism, be sure to turn off the heat and throw a few peppers into your recipes.
There are many things you can do in the gym to increase your metabolism, but what you do outside the gym has the biggest impact.
“NEAT (non-exercise thermogenesis) – or the energy used in normal daily activities – has a significant impact on the number of calories your body burns each day,” says Lohre.
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Look for multiple opportunities to move throughout the day. Park your car away from your office entrance. Take the stairs instead of the elevator. Walk around your house during the call. The more you walk, the more calories you burn.
It’s Monday, which means (probably) the start of the work week – and less of a wake-up call.
If you have to get up early, make sure you adjust your bedtime on Sunday night so you get the 8 hours of sleep you need to get the most metabolism-boosting benefits. Do you need to get up at 6 a.m.? Be in bed by 10 p.m. Will the alarm go off at 7 a.m.? Be sure to hit the hay at 11 p.m.
If you want to use your diet to improve your metabolism, try adding protein to every meal.
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Lean protein such as eggs, chicken and milk in your diet will help jumpstart your metabolism in two ways. [First of all,] they help build muscle and keep muscle… [plus] the food itself is difficult for your body to digest, so it takes a lot of energy from your body to eat more than other foods, ” says Lohre.
Stress (specifically, the stress hormone cortisol) slows down the metabolism. One 2015 study found that participants who experienced a stressful event burned 104 fewer calories over the next 24 hours than their non-stressed counterparts – equivalent to about 11 kilograms of weight per year.
Situations, and you can reap the rewards of 10 to 15 minutes of meditation practice a day.
This three-day fix is a great start to boosting your metabolism (and feeling better in the process)—but it’s only the beginning.
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“A healthy metabolism will keep you fit and increase your energy,” says Lohre. “If you’re trying to lose weight, if you raise your metabolic rate, you’ll see results faster—results.”
So don’t do it just to fix the weekend. See where you can make long-term changes in your life to keep your metabolism at its peak.
After all, if you want to see real, lasting changes in your metabolism, you’re going to have to commit to real, lasting changes in your diet and lifestyle.
Deanna deBara is a freelance writer who recently moved from downtown Los Angeles to Portland, Oregon. When he’s not preoccupied with his dog, his waffles, or all things Harry Potter, you can follow his adventures.
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