cover how to fix metabolism
William Read - Nutrition Consultant / Proofreader
William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.
14.09.22

How To Fix Metabolism

Metabolism refers to all chemical processes in the human body. If your metabolism is fast, your body will require more calories (and will burn more calories while running). People with “slower” metabolisms often struggle with excess weight.

At some point in your life, you may have heard that someone is thin because they have a “fast metabolism.” You may also have felt doomed to be overweight because your metabolism is slow. While everyone’s body is different, there is good news: you can restore your broken metabolism.

how to fix metabolism

Restoring your metabolism isn’t simple – it involves changing many aspects of your life, from how much you sleep to how you taste your food and even the amount of stress you experience. Since our metabolism is complicated, you must take a multifaceted approach to improve your metabolic rate.

Sounds overwhelming? It could be, which is why you have developed a program specifically designed to help shift the metabolism from fat storage to fat burning. 

Table Of Contents

How To Fix A Slow Metabolism

Here are the ways to boost metabolism:

  1. Eat lots of healthy fats. Healthy fats like avocados, nuts, seeds, and fatty wild fish, are your mitochondria’s favorite fuel. The most effective “fuel” for your mitochondria is medium chain triglycerides or MCT oil, found in coconut oil. 
  2. Choose the color. While nutritionists often disagree, almost everyone agrees that we should eat plenty of fresh vegetables and other plant foods. Colorful, antioxidant-rich plant foods become essential for mitochondrial health and the reduction of oxidative stress.
  3. Avoid sugar and flour. High-glycemic, high-carbohydrate foods put your mitochondria under tremendous stress. Fast-absorbing carbohydrates are the most negative factor in the system.
  4. Stop obsessing over numbers. Quality over quantity becomes the key to optimizing your mitochondria. To know how much you should eat, calculate your Resting Metabolic Rate (RMR) or the total number of calories your body needs to survive complete rest. If you eat fewer calories than you should, your body thinks it’s starving. Calculating your RMR is easy. If you’re average height, take your weight in pounds and multiply it by 10. If you’re very muscular and lean, multiply your weight by 13. If you’re overweight, multiply it by 8. Eating less than your required RMR means your body goes into overweight mode. Eat foods that increase metabolism.
  5. Move faster and faster. Research shows that high-intensity interval training (where you do everything for 30-60 seconds, slow down for a couple of minutes, and repeat) and strength training are great ways to build new mitochondria and improve. 
  6. Get energy-boosting nutrients. These include coenzyme Q10 (CoQ10), alpha lipoic acid, N-acetyl-cysteine, carnitine, B-complex vitamins, and omega-3 fats.
  7. Sleep well. Studies show that lack of sleep exacerbates inflammation, increases the risk of heart disease, and hinders our immune, brain, and cellular performance. To remedy this, get eight hours of solid, steady sleep every night. You can improve your sleep with these eight simple tricks to get a better night’s sleep.

Unhealthy Metabolism

Unhealthy metabolism causes conditions that increase the risk of coronary heart disease, diabetes, stroke, and other serious health problems. Metabolic syndrome is also called insulin resistance syndrome.

You may have metabolic syndrome if you have three or more of the following conditions:

  1. A wide waist: This is also called abdominal or “apple-shaped” obesity. Excess fat in the stomach is a more significant risk factor for heart disease than excess fat in other body parts.
  2. High blood pressure: If your blood pressure rises and stays high for a long time, it can damage your heart and blood vessels. High blood pressure can also cause plaque, a waxy substance, to build up in the arteries. Plaque can cause heart and blood vessel disease, such as heart attack or stroke.
  3. High blood sugar levels can damage your blood vessels and increase the risk of blood clots. Blood clots can cause heart and blood vessel disease.
  4. High blood triglycerides: Triglycerides are fat found in the blood. High triglycerides can raise LDL cholesterol levels, sometimes called bad cholesterol. This increases the risk of heart disease.
  5. Low HDL cholesterol, sometimes called good cholesterol: Blood cholesterol levels are essential for heart health. “Good” HDL cholesterol can help remove “bad” LDL cholesterol from blood vessels. “Bad” LDL cholesterol can cause plaque in blood vessels.

Metabolic syndrome is expected in the United States. About 1 in 3 adults have metabolic syndrome. The good news is that it is largely preventable. Knowing the risk factors and making healthy lifestyle changes can help you reduce your chances of developing metabolic syndrome or the health problems it can cause.

Damaged Metabolism After Dieting

Hunger mode, metabolic damage, resistance to weight loss, adrenal fatigue. These are not myths – people face these problems daily.

Whatever segment you find yourself in, the first step is eating and working out more.

At this stage, you have two options:

  •    Step 1: Eat less and exercise less.
  •    Step 2: Eat more and exercise more.

These are the only ways to reduce stress on your metabolism without gaining weight. Each phase requires a change in what and how much you eat with how and how long you train.

However, if you have reached stage 3, your only option is to eat less and exercise less. If not, you will have a carb rebound or weight gain.

How To Speed Up Metabolism

When you carry out the “eat less, exercise more” style to an extreme, it’s like a game of tug-of-war that you can’t win. You pull, and your metabolism kicks back with more force. You increase your effort, your metabolism laughs, and you nearly rip your feet off.

The only way to win the tug of war against a team that is stronger than you is to let them go and watch them hit the ground. This is the way to get out of metabolic starvation mode.

Recovery at each stage requires a change in thinking. You’ll need to balance cutting calories and getting the right amount of calories, the suitable sources of macronutrients (carbohydrates, protein, and fat), and proper exercise.

Phase 1: This phase is the simplest to manage. If you stop the “eat less, exercise more” bandwagon, you’ll usually get back on track soon. Switch to a macronutrient-adjusted, eating less approach, less exercise OR a macronutrient-adjusted eating-more approach, getting more exercise. Both will work.

Phase 2: metabolic resistance? Scroll through your eating pattern. Spend 2-3 weeks in an “eat less, exercise less” stage, then change direction to an “eat more, exercise more” approach. You may need to perform additional steps, including:

  •    The drastic change in macronutrients.
  •    Priority rest and recovery
  •    Change the type of training
  •    Walking
  •    Massage
  •    naps
  •    Intentional stress reliever
  •    Laugh
  •    time with pets

Anything that reduces stress hormones and restores the balance of your neuroendocrine system will help your recovery. Expect to return to normal within 1 to 3 months.

Phase 3: Metabolic damage? Once you’re here, you have a choice: “Eat less, exercise less,” along with changing your exercise routine and macronutrients. You will need to focus all of your time on rest and recovery. Walking and some traditional weight training workouts are probably all you’ll be able to do. The goal is to stop the weight gain by giving your metabolism time to recover until you’re ready to change your routine again. 

Female metabolism can be increased when she consumes milk, yogurt, and cheese three to four times a day.

What Is Fast Metabolism

Someone with a fast metabolism or BMR burns many calories even at rest. If you have a slow metabolism or a slow BMR, your body needs fewer calories to keep going.

Fast metabolism does not always lead to thinness. Studies show that overweight/obese people often have fast metabolisms. Their bodies need more energy to keep essential bodily functions going.

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William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.