Slow metabolism is a common problem among many people. Most individuals claim they keep gaining weight or are unable to slim down because of their sluggish metabolism. This should not be an excuse. While metabolism can slow down and lead to weight gain, metabolic reset is possible. In this post, you’re going to learn how to reset your metabolism and the factors that affect it.
Metabolic Reset Overview
Metabolic reset is a lifestyle and dietary approach whose primary objective is to optimize metabolism. This approach generally involves making significant dietary changes such as food choices and meal timing. People who want to optimize their metabolism also strive to make other changes in their lifestyle, such as exercising more.
The most common reason behind efforts to speed up metabolic rate is a strong desire to lose weight and improve overall quality of life. Some people have a fast metabolism while others may have a slow metabolic rate. This could pave the way to weight gain.
Can Metabolic Rate Change Over Time?
Your metabolic rate can change over time due to the influence of several factors. Numerous studies have confirmed that metabolic rate isn’t consistent; it fluctuates. This and more will be discussed in this post.
A study in a Science[1] journal found that metabolism can slow down with age, especially in the elderly. The same study also found that human metabolism reaches its peak from the neonatal stage to 1 year at 50% above the adult rate. It declines slowly until the onset of adulthood, becomes steady from age 20 to 60, and drops significantly at older age.
Metabolism may slow down with age due to several factors such as hormonal shifts and reduction in muscle mass. Since metabolic rate can change, it also means you can reset metabolism.
What Determines Your Metabolic Rate?
Before you learn how to reset your metabolism, it’s important to address the metabolic rate itself. Your metabolic rate is calculated based on how much energy is necessary for the following:
-
Basal metabolic rate (BMR): the minimum number of calories the body needs to function while at rest. The amount varies depending on the individual. Normally, the range is 60% to 70%[2] of the total energy expenditure.
-
Non-exercise activity thermogenesis (NEAT): the energy expended for everything we do that isn’t sport-like exercise[3], eating, or sleeping. It involves energy expended when typing, walking to work, fidgeting, and similar activities.
-
Exercise: the body needs energy to engage in physical activities such as exercise. During exercise, you burn calories. Exercise contributes 20% to 30%[4] of total energy expenditure.
-
Thermic effect of food: the amount of energy necessary to digest, absorb, and metabolize the food you consume.
Factors That Affect Metabolism
To achieve a metabolic reset, it is necessary to understand the factors that affect your metabolism. Some factors are modifiable and are easy to adjust. Unfortunately, other factors cannot be modified. Factors that may affect your metabolism include:
Your weight: body size and composition are crucial because muscle tissue burns more calories than fat. 10 pounds of muscle can burn up to 50 calories[5] in a day spent at rest while 10 pounds of fat can only burn up to 20 calories in the same state. For this reason, people with higher muscle mass have faster metabolic rates. Individuals with obesity tend to have slower metabolic rates.
Age: metabolism tends to slow down with age due to several reasons including reduced muscle mass and hormonal imbalances. The rate at which the body breaks down food decreases by 10%[6] each decade after reaching age 20. Age is one factor in metabolic reset that you can’t modify.
Your level of physical activity: exercise plays a role in total energy expenditure which may contribute to your metabolic rate. When you’re active, your metabolism gets faster. However, metabolism tends to slow down in people with sedentary lifestyles. One review explained[7] that exercise exhibits a powerful action on metabolism and the body’s adaptation to exercise-induced changes is crucial for muscle contraction and physiological functions of vital tissues.
Your diet: the types and amounts of food you eat contribute to metabolism. Inadequate calorie intake can slow down your metabolism while a balanced diet can speed it up. Some foods require more energy to break down than others. This can also affect your metabolic rate. Hence, it is very important to consider a metabolism diet when trying to speed up your metabolic rate and slim down.
Your overall health: people with good overall health may have a better and faster metabolism than individuals with certain health issues. For example, health problems such as thyroid disorders can affect metabolism. An overactive thyroid accelerates metabolic rate while an underactive thyroid slows it down.
Why Would You Need to Reset Your Metabolism?
You need to reset metabolism for successful weight management. As mentioned above, various factors affect metabolic rate, which is why it is difficult to maintain weight within a healthy range. When resetting your metabolism, it’s easier to stay within a healthy weight limit to avoid potential health complications associated with obesity.
Another reason to start with a metabolism diet and reset metabolic rate is weight loss. It may be tricky to lose weight when metabolic reset is not done properly. Most people reach a weight loss plateau[8] when their metabolism adapts to lower calorie intake. When this happens, losing weight becomes a struggle and it could interfere with your progress. By resetting your metabolism, you can overcome this issue.
Other reasons why it is crucial to learn how to reset your metabolism include energy boost, optimal nutrient utilization, and prevention or management of metabolic health conditions. By resetting your metabolic rate, you can improve your overall quality of life. Fast metabolism should exhibit favorable effects on your weight and physiological processes and should foster positive well-being.
How to Do a Metabolic Reset
Whether you want to slim down, stay within a healthy weight range, or support overall health and well-being, metabolic reset is a good choice. One of the reasons why most people struggle with metabolism is because they think it is difficult to reset. The tips below will show you otherwise.
1. Increase water intake
Water is crucial for your metabolism which is why you need to stay hydrated throughout the day. Insufficient water intake can slow down your metabolism. Drinking enough water aids metabolic reset by helping your body process food efficiently and burn more calories. Moreover, increasing water intake may promote weight loss by suppressing your appetite and it speeds up metabolic rate[9] through increased lipolysis. The term lipolysis refers to the process by which fats and other lipids are broken down to release fatty acids. Strive to drink around six to eight glasses of water throughout the day.
2. Get enough sleep
Sleep is also crucial for metabolic rate. Unfortunately, a lot of people don’t get enough sleep. Studies confirm[10] that sleep deprivation harms metabolism. For example, lack of sleep can disturb leptin and ghrelin levels. These hormones regulate your hunger and satiety. Sleep deprivation also means your resting metabolic rate is slow to conserve energy and may begin storing fats resulting in weight gain. To reset metabolism, you should aim for seven to nine hours of restful sleep.
3. Boost your physical activity
Physical activity is one of the major factors that influence your metabolic rate. That’s why it’s important to be active and do exercises regularly. Cardio training helps burn calories, and strength training helps increase muscle mass. These two routines can speed up your metabolism. You can also incorporate different types of activities and workouts into your lifestyle like doing home chores, walking or jogging in the park, or engaging in sports - the options are endless. Combine exercise with a balanced metabolism diet for best results.
4. Drink coffee or tea
Coffee and tea contain caffeine, which can boost your metabolism. Caffeine promotes thermogenesis or calorie burning. Caffeine can increase resting metabolic rate by 3% to 11%[11]. The effect is dose-dependent, meaning larger dosages of caffeine produce greater results. However, it is always recommended to keep it in moderation, particularly with coffee. Four cups a day should be more than enough.
5. Create a supplement routine
In addition to lifestyle adjustments, you should also consider using supplements. Boost your health regimen with Nuu3 Nature’s Superfuel to heighten your energy levels, improve digestion, and promote healthy weight loss.
This supplement contains all-natural ingredients that are well-known to have positive effects on metabolism. Its formula is a powerful blend of different fruits and vegetables.
A combination of Nuu3 ACV Gummies + Nuu3 Daily Multivitamin Gummies is also an excellent addition to your supplement regimen. Apple cider vinegar gummies boost energy, promote weight loss, improve digestion, and aid detox. Multivitamin gummies support daily nutritional needs.
How Long Does it Take to Reset Your Metabolism?
The time it takes to reset metabolism depends on several factors. Individual differences and the extent of adjustments made are some factors that may influence the timetable. When you implement the reset, it is important to adhere to it religiously as this is the only way to see the changes in your body taking place. It may take a few weeks to notice results in terms of weight loss. Much effort and energy are necessary to reset your metabolism. Patience is the key.
Frequently asked questions
Can fasting boost your metabolism?
Fasting can boost your metabolism[12] through several mechanisms, including increased levels of hormones adrenaline and norepinephrine. The latter promotes fat burning. However, it is important to regulate fasting because it can slow down your metabolism if you do it constantly.
What are the symptoms of a slow metabolism?
The symptoms of slow metabolism include unexplained weight gain, intolerance to colds, persistent fatigue, hair loss, dry skin, slow heart rate, and constipation. Sometimes people with slow metabolism experience mood swings.
How can you reset your metabolism to lose weight?
To reset your metabolism for weight loss, you need to focus on a well-balanced diet, eat your meals regularly, and control your portions. Additionally, you need to exercise regularly and get enough sleep. Stay hydrated throughout the day and manages your stress. Tips on how to reset your metabolism from this article can help you out.
Can metabolic reset help with weight loss?
Yes, resetting your metabolism can help you with weight loss. If your metabolism is slow and sluggish, you might find it difficult to slim down. By resetting your metabolism, you get to burn calories faster. This may put you in a calorie deficit and support your weight loss.
Conclusion
A metabolic reset is necessary when your metabolism is slow and sluggish. Slow metabolism may lead to weight gain or difficulty losing weight. Follow tips from this post to reset your metabolism, improve overall health, and achieve successful weight loss. Understanding the various factors that affect metabolism and knowing the strategies on how to manage them should help you maximize the benefits and maintain a healthy metabolic rate.
References
1] ↑https://www.science.org/doi/10.1126/science.abe5017
2] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8816319/
3] ↑https://pubmed.ncbi.nlm.nih.gov/12468415/
4] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
5] ↑https://www.webmd.com/obesity/features/8-ways-to-burn-calories-and-fight-fat
6] ↑https://www.piedmont.org/living-better/why-metabolism-slows-as-you-age
7] ↑https://pubmed.ncbi.nlm.nih.gov/27348753/
8] ↑https://www.ncbi.nlm.nih.gov/books/NBK576400/
9] ↑https://www.everydayhealth.com/weight/can-you-lose-weight-by-drinking-water/
10] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/
11] ↑https://www.healthline.com/nutrition/coffee-increase-metabolism
12] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839325/
Dr. Ahmed Zayed
Dr. Zayed, has years of experience in the field and has been contributing to public health awareness. Dr. Ahmed Zayed holds a baccalaureate of Medicine and Surgery. Egypt. Dr. Zayed believes in providing knowledgeable information to readers. His articles were featured on many websites like HuffingtonPost, Chicagotribune . Other than his passion for writing, Dr. Zayed spends his time outside the hospital, either reading or at the gym.
