For years, I was convinced that my metabolism was out to get me! No matter how little I ate, I was constantly tired and couldn’t shed a pound. I often found myself asking, “Why is it so tough for me to burn fat while others indulge in their favorite foods and still stay fit?” The frustration was real, but little did I know, my journey was just beginning!
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| Photo by: Beyzaa Yurtkuran |
I thought it was genetics or maybe just bad luck.
METABOLISM is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism.[1]
Discover the powerful methods I used to naturally revive my metabolism! It’s time to unlock your body’s potential and feel your best!
• Decrease Fat, Increase Muscles
Developing greater muscle mass is an effective strategy for boosting your body's metabolic rate, which in turn aids in burning more fat.
Engaging in strength training exercises, such as weight lifting or resistance workouts, not only helps to increase muscle fibers but also promotes the growth of lean muscle tissue.
This increase in muscle mass leads to a higher resting metabolic rate, meaning your body continues to burn calories even when at rest. By incorporating a consistent strength training routine into your fitness regimen, you can create a more efficient fat-burning engine within your body, ultimately supporting your weight management goals.
Opt for 3-4 times a week for strength training; it does not need to be every day. You do not need to go for hours in the gym, rather try 4 strength training or workout sessions. Then do slow cardio for muscle growth after those workouts.
• Load up PROTEIN
Foods high in protein are essential in building muscles to having a fast metabolism: Dairy, eggs, soya, fish and etc.
I have a separate blog post discussing how much protein you should intake in a day: High-Protein Foods List: What to Eat for More Protein
• Drink Lots and lots of water!!!
Drink water before eating breakfast, dinner, or lunch. This will help your tummy to break down what you eat much faster and will make you feel full.
Try to start with 1 liter a day, then increase it by 2 liters. It does not have to be all in one go.
• Sleep
Getting enough sleep will help your body to function well and may boost your METABOLISM. For women, the recommended sleep is 8-9 hours daily[²]
• Less sugar
You may
decrease your intake of sugar. Sugar can increase
the amount of fat that may be produced in your body. Try alternatives, or
should I say, guilt-free sweets:
👉Indulging your sweet tooth doesn't have to mean compromising your health! Dark chocolate and sugar-free candies are just the beginning. With a variety of delightful treats made from natural sweeteners, you can satisfy your cravings while keeping your snacks on the healthier side.
👉Not all fruits are low in sugar; for example, bananas and mangos contain more sugar than some candies. Therefore, it's important to consume them in moderation.
• Balance Eating
Eating a balanced diet is essential for maintaining health and well-being. It's important to focus on the quality of the food you consume rather than simply reducing your intake.
Instead of cutting back drastically, aim to incorporate more fruits and vegetables into your meals to ensure you are getting the necessary nutrients.
Enjoying occasional treats, such as chips, burgers, or fries, is perfectly fine as long as you practice moderation. Balancing your diet with healthier options will help you sustain your nutritional needs while still allowing for the foods you love.
• Get a Health Check
Sharing my experience as a PCOS girl for so long. People with PCOS often notice that they feel hungry again sooner than expected, even after eating a full meal.
This happens because insulin resistance, which is common in PCOS, can affect the way the body processes sugar and signals fullness.
As a result, blood sugar may rise and drop more quickly, triggering hunger again sooner compared to those without PCOS.
Aside from PCOS, other health issues can cause your metabolism to slow down:
- Underactive thyroid (Hypothyroidism) – If your thyroid gland isn’t making enough hormones, your body’s “engine” runs slower, so you burn fewer calories.
- Cushing’s syndrome – Having too much cortisol (the stress hormone) for a long time can make it easier to gain weight and harder to burn it off.
- Type 2 diabetes – Problems with insulin can make it harder for your body to use sugar for energy, which may slow metabolism.
- Hormone imbalances – Low estrogen, testosterone, or growth hormone can reduce how fast your body uses energy.
- Chronic stress – Being stressed all the time raises cortisol, which can encourage fat storage and slow calorie burning.
- Poor sleep or sleep disorders – Not getting enough good sleep can upset hunger and energy-burning hormones, leading to a slower metabolism.
- Lack of certain nutrients – Being low in iodine, iron, or vitamin D can make it harder for your body to run efficiently.
• Avoid skipping meals unless you really have to
Intermittent fasting can have varying effects on individuals, and it's essential to recognize how your eating habits impact your body. When meals are skipped, the body turns to fat stores for energy, which can lead to different metabolic outcomes.
For optimal functioning, it is generally recommended to eat every three hours to maintain energy levels and support metabolic health. Starting your day with a healthy breakfast can also help set a positive tone for your daily nutrition.
While some research indicates that fasting may be beneficial for certain people, it is crucial to understand that this approach may not suit everyone.
• Debunk that STRESS
Stress can affect your body's performance (overall), so take time to unwind and relax. This should help your body boost up, and cheer its way to help you become healthy and rev up your METABOLISM.
High-Protein Foods List: What to Eat for More Protein
Is it true that consuming food late at night can lead to weight gain?
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