Combatting the symptoms of a slow metabolism, such as difficulty losing weight, can be extremely challenging. But you can learn more about how to increase your metabolism, based on scientific research and these metabolism-boosting tips.
If you’re wondering why losing weight is so hard, you’re not alone. The struggle of carrying extra weight is a common denominator for more and more people. “Over the past 30 years, obesity rates have nearly doubled in adults and nearly tripled in children,” said James O. Hill, a noted obesity researcher and chair of the Department of Nutritional Sciences at the University of Alabama at Birmingham Dr. said. Nutrition Conference in Toronto, January 2019.
While we all wish this was a simple problem with a simple solution, it turns out obesity is much more complicated. It’s more of a climate change issue than a smoking issue, Hill said, given that there are so many factors at play. A key factor, according to Hill, is “impaired metabolism,” which makes it feel like it’s really impossible to lose excess pounds and keep them off. What Are The Best Metabolism Boosters? Are there any foods and strategies to boost your metabolism? I join Dr. Hill to discover the latest science on fixing a sluggish metabolism.
all about metabolism
But what exactly is metabolism, and how does it “stop working”? When does your metabolism slow down? “Our metabolism is part of an energy balance system that is regulated by genetic, biological, behavioral and environmental factors,” Hill said. Not only are you naturally predisposed to a slow metabolism, the choices you make and our environment can have a huge impact.
When it comes to achieving energy balance, how much you sleep, how much and how much you eat, and how much physical activity fits into your life can all significantly affect your metabolic health. It’s also influenced by your surroundings, which include your company, where you live and work, and even the food you have access to.
We are all a little different when it comes to how our metabolism works. Hill calls this our “metabolic flexibility.” This is the ability to adapt to changes in metabolic demands by switching between fuel sources in the body, so they can be burned most efficiently. High-level athletes tend to have the most flexible metabolisms, while bedridden people tend to be the least flexible. People with obesity and type 2 diabetes also had the lowest flexibility.
When metabolism is inflexible and energy balance changes due to changes in your biology, behavior or environment, the extra calories are stored as fat. It is very difficult to solve the problem with only one strategy. For example, if you try to increase your metabolic flexibility by exercising more, it probably won’t have any effect unless you address various other factors that affect your metabolism. No wonder it’s so hard to lose weight and keep it off.
keep losing weight
But it turns out, losing weight might not even be the hardest part; it’s Keep Losing weight is the real challenge. You hear those great success stories time and time again – people who lose half their body weight or drop several sizes of clothes – only to know that the weight is back on quickly (sometimes with interest).
The reason this problem is so prevalent is because of what Hill calls an “energy gap.” This gap occurs when people successfully lose those stubborn pounds, but suddenly find that their calorie needs are lower, due to a slowed metabolism. For example, Hill reports that after a 10% weight loss, you have to reduce your intake by an additional 190-200 calories per day, and at a 15% weight loss, you must reduce your intake by 280-300 calories per day to maintain weight loss . Imagine suddenly having to further reduce your meal and snack portions, while still feeling hungry. This is usually a time of desperation when people suffer and eventually succumb to starvation, only to regain all the weight very quickly.
how to increase metabolism
Fortunately, there are exciting new advances in our understanding of this process and strategies aimed at reigniting the “broken metabolism”. During the “energy gap” phase after weight loss, it’s important to plan a food- and time-restricted diet while sticking to an increasingly rigorous exercise regimen, Hill advises. This is especially important when you’re most vulnerable — right after you lose weight. In his transformed obesity, he lost more than 10% of his body weight in the first 16 weeks. These success stories demonstrate how these tools can be life-changing for those who have tried unsuccessfully to shed excess pounds for years; strategies that combine many factors that affect metabolism.
6 Tips to Boost Your Metabolism
1. Eat a (Plant-Based) Protein Diet
A high-protein diet is important because it is associated with greater weight loss, more desirable changes in body composition, improved heart health, and maintenance of muscle mass. Plant-based protein sources are just as effective at weight loss as animal protein. In fact, soy protein is just as effective and further provides long-term health benefits, including improved vascular health, lower blood pressure, lower blood lipids, and a lower overall risk of heart disease.
2. Focus on portion control over calorie counting
Instead of stressing about calories, focus on portion control and stick to foods that are low in carbs and fat and high in protein. Vegetables are the focus of the first phase of weight loss because they are filling, nutrient-dense, and high in (plant-based) protein.
3. Establish strict meal times
There are two non-negotiable rules about when to eat. First, eat within 1 hour of waking up to start your metabolism early. Second, eat 5-6 small meals a day to keep your metabolism going throughout the day.
4. Get a high level of physical activity
Starting with 10 minutes and gradually increasing to 70 minutes of exercise 6 days a week is an effective way to maintain your weight loss while restoring your metabolism. This is not only due to the calories burned during exercise, but also because exercise helps fill the energy gap that often leads to weight regain. Increasing muscle mass will reduce energy gaps and help keep weight loss goals on track. The focus should be on maintaining lean mass during weight loss, not necessarily gaining muscle mass.
5. Utilize Behavior Modification Tools
Behavioral factors primarily affect energy balance, which is the area in which you are most in a position to make a difference. Mindset experiential practice is used to provide tools for sustainable behavior change throughout the SOS program. Some other behavior modification strategies might include seeing a supportive therapist, joining a common interest group, or even finding inspirational books and audio or video resources that can serve as tools for sustainable change.
6. Find reliable social support
No one can act alone, especially when it comes to transformational change; overcoming these obstacles can take a lot of support. The SOS program brings together 20 participants in the program, meeting regularly to support each other on their journey. Finding a supportive social environment through family, friends or a support group with others who understand weight loss challenges can be an excellent way to keep weight loss goals on track while we work to restore our metabolism.
Image: Mediterranean Edamame Quinoa Bowl by Sharon Palmer, MSFS, RDN
For additional tips on achieving a healthy weight, check out these blogs:
11 Science-Based Weight Loss Tips
12 Dietitian Tips for a Healthy Weight
7 Vegetarian and Vegetarian Weight Loss Tips and Recipes