Since 1975, worldwide obesity has practically tripled. In fact, over 1.9 billion adults and 340 million children were overweight in 2016. If you have stubborn pounds that refuse to shed, you might want to blame your metabolism.
Your metabolism determines how quickly your body burns calories. A slow metabolism could make you experience food cravings, mood swings, and fatigue.
Instead of letting your metabolism slow you down, you can rev it up and start shedding those pounds. Here are seven ways you can reset your metabolism. With these tips, you can get back to feeling your best self.
Enjoy the benefits of speeding up your metabolism with these tips today!
- Get Enough Sleep
First, make sure to get plenty of sleep each night. Your body needs about seven to nine hours of sleep to function each day. Otherwise, sleep deprivation can disrupt your body’s hormonal balance.
As a result, your metabolism will start to lag behind, which can increase your risk of weight gain.
Your body sees sleep deprivation as a stressor. In response, your body will begin to increase your cortisol levels (your stress hormone). Excessive cortisol can cause:
- Weight gain
- Acne
- Easy bruising
- Flushed face
- Severe fatigue
- Irritability
- High blood pressure
- Difficulty concentrating
- Thinning skin
- Slowed healing
- Headaches
High cortisol could also increase your risk of Cushing syndrome.
Meanwhile, your testosterone levels will begin to drop as well.
If you want to reset your metabolism, start by getting at least eight hours of sleep each night. Make sure you’re getting high-quality REM sleep, which can restore your body after a long day.
Sleep Tips
If you’re struggling to fall asleep each night, try these tips:
- Keep noise to a minimum in your bedroom
- Avoid light disruption by using a sleep mask or blackout curtains
- Choose a high-quality mattress and pillow to support your spine
- Make sure your bedsheets and blankets are comfortable
- Adjust the temperature of your bedroom to keep cool
- Use pleasant, calming aromas
- Establish a sleep schedule (go to bed and wake up at the same time)
- Avoid naps
- Establish a pre-bedtime routine
- Disconnect your devices 30 minutes before bed
- Try exercising before bed
- Use meditation, yoga, and quiet reading to relax your mind before bed
- Avoid alcohol and caffeine before bed
- Don’t eat too late
If you’re still struggling to fall asleep, make sure to speak with a doctor.
- Don’t Skip Meals
Most people think that to reset their metabolism, they’ll need to restrict their daily caloric intake. Instead of undereating, make sure you’re getting the calories your body needs. Without a balanced diet, you could lose muscle mass, which will slow your metabolism down.
To learn how to reset your diet, you’ll need to keep your body nourished.
You can satiate your hunger by eating nutrient-dense foods.
Make sure to avoid skipping breakfast, too! If you’re always in a rush in the morning, pack a light breakfast the night before. Eating breakfast every morning will fast track your metabolism.
At the same time, it will keep your energy going throughout the day!
In fact, eating breakfast before exercising can boost your metabolism even after your workout.
- Eat Protein With Each Meal
When adjusting your diet for a metabolic reset, don’t forget to plan a little protein with each meal.
Your body will burn more calories than other macronutrients with each meal. You can try different proteins throughout the week, including:
- Chicken
- Eggs
- Salmon
- Beef
You can also snack on vegan proteins like nut butter and nuts (almonds, walnuts, etc.) throughout the day.
Eating protein will help satisfy your appetite. It’s also important if you want to build lean muscle mass. Lean muscle can help increase your body’s resting metabolic rate.
If you want to improve your diet, consider switching to a keto meal plan. You can learn more about getting an ultra-fast keto boost through this link.
- Stay Hydrated
As you make these changes for a metabolic reset, don’t forget to drink up! Water is important if you want to improve your metabolic rate. In fact, 500 milliliters of water can increase your metabolism by 30%.
Try to drink half your weight in ounces each day. Don’t forget to carry a refillable water bottle with you wherever you go. Drinking water can increase your energy and metabolic rate.
- Eat Probiotic-Rich Foods
When planning your breakfast, consider having a Greek yogurt. Probiotics can help balance the positive bacteria in your gut. They can also help reset your metabolism.
Before buying Greek yogurt, read the label. Confirm that the yogurt has active cultures for the right gut-balancing microorganisms.
Having the wrong balance of bacteria in your gut can cause you to gain weight. It can also lead to food cravings and blood sugar swings. Improving your bacteria balance, on the other hand, can improve your metabolic rate.
If you’re not interested in yogurt, consider probiotic supplements instead.
- Schedule Workouts
Looking for the best way to reset your metabolism? Don’t forget to stay active!
High-intensity interval training (HIIT) allows you to alternate between bursts of activity and periods of rest or reduced activity.
Physical activity accounts for 10 to 30% of the total calories you burn each day.
You can also use non-exercise activity thermogenesis (NEAT). NEAT refers to the energy you burn from normal activities. Moving more in your daily life (such as taking the stairs or walking during a phone call) can help you burn calories.
You can also try meditation to reduce your cortisol levels. Mindful meditation can reduce your cortisol levels and keep your stress at bay.
- Drink Tea and Coffee
If you’re not a fan of water, try drinking tea and coffee to reset your metabolism.
Drinking an 8-ounce cup of coffee can boost your metabolic rate anywhere between 3 to 11%. Meanwhile, the antioxidant catechins in green tea can boost your metabolism as well.
Reset Yourself and Your Health: 7 Ways to Reset Your Metabolism
Ready to reset your metabolism? Give these seven tips a try! By improving your metabolic rate, you can shed a few extra pounds, keep your energy levels up, and more.
Searching for more ways to improve your health? Explore our most recent guides today to learn how to stay happy and healthy!