How Do I Restart My Metabolism to Lose Weight?

by | Oct 16, 2022 | Weight Loss Tips

Do you feel like you have been stuck in a weight loss plateau for what seems like forever? Are you following a healthy diet and working out regularly but just can’t seem to lose any more weight? If so, then it may be time to restart your metabolism.

So how do you restart your metabolism to lose weight and see results?

What is Metabolism?

Metabolism is the process by which your body converts the food you eat into energy. This energy is then used by your body to perform various functions, such as keeping your heart beating and powering your brain.

There are two types of metabolism – anabolic and catabolic. Anabolic metabolism is when your body builds up tissues, such as muscle. Catabolic metabolism is when your body breaks down tissues to use for energy.

A slow metabolism can be caused by various factors, including age, genetics, inactivity, and illness. A slow metabolism can also make it difficult to lose weight, as your body is not efficiently burning calories. To change this, you will need to restart your metabolism so that your body can burn more calories during resting and non-resting periods.

How to Restart Your Metabolism

Here are a few things you can do to restart your metabolism and see results.

Eat a Protein-rich Diet

Protein is an important nutrient for weight loss and maintaining a healthy metabolism. Protein has a thermic effect – meaning that your body burns more calories digesting it than it does other foods.

A high protein diet can also help you to feel fuller for longer and reduce your overall calorie intake. Aim to include protein with every meal, and include sources such as lean meat, poultry, fish, eggs, legumes, nuts, and seeds.

Drink Plenty of Water

Water is essential for good health – and that includes keeping your metabolism running smoothly. Dehydration can lead to a decrease in metabolic rate by as much as 3%.

While you need to drink plenty of water regardless of your weight loss goals, it is essential when trying to restart your metabolism. That’s because water helps to flush out toxins and keep things moving through your digestive system. When your digestive system functions properly, your metabolism will be better able to do its job.

Get Plenty of Sleep

We all know that we need to get enough sleep – but did you know that it can also help restart your metabolism? Studies show that sleep-deprived people have lower levels of leptin, a hormone that helps to regulate metabolism.

In addition, sleep deprivation can lead to insulin resistance, making it more difficult to lose weight. If you’ve been deprived of sleep in the past, try to get 6 to 8 hours of sleep moving forward.

Include Plenty of Fiber in Your Diet

Fiber is another nutrient that is important for a healthy metabolism. Not only does it promote regularity (which is essential for good digestive health), but it also helps to keep you feeling full after eating. This can help to reduce your overall calorie intake and promote weight loss.

Good sources of fiber include whole grains, fruits, vegetables, legumes, and nuts. Aim for at least 25 grams of fiber per day.

Add Spice to Your Meals

If you are trying to restart your metabolism, you might consider adding some spice to your meals. That’s because certain spices – such as black pepper, ginger, and cayenne pepper – have been shown to increase metabolic rate.

One study found that eating just 1 gram of red chili pepper per day increased metabolic rate by 25%. Another study found that ginger increased metabolic rate by 20%.

Exercise Regularly

Exercise is one of the best things you can do for your health, including your metabolism. This is because when you exercise, your body has to work harder to maintain its temperature, which increases your metabolic rate.

In fact, one study found that exercising just 30 minutes per day was enough to increase metabolic rate significantly. So if you want to restart your metabolism, then add some exercise to your routine.

Reduce Stress

Chronic stress can affect your health in several ways, including causing your body to hold onto excess weight. That’s because when stressed, your body releases the hormone cortisol. Cortisol is a stress hormone that can increase appetite and make it harder to lose weight.

In addition, chronic stress can also lead to insulin resistance, which is when your body becomes less sensitive to the hormone insulin. This can cause your blood sugar levels to rise and lead to weight gain.

Limit Alcohol Intake

While enjoying the occasional glass of wine or beer is completely fine, overdoing it can hurt your weight loss goals. That’s because alcohol contains empty calories, which provide no nutritional value. It can also lead to dehydration, which can slow down your metabolism.

Try Intermittent Fasting

Intermittent fasting is a type of eating pattern that involves periods of fasting followed by periods of eating. It has become popular in recent years as a way to boost weight loss.

While there are many different ways to do intermittent fasting, one of the most common is the 16/8 method. This involves fasting for 16 hours and eating only during an 8-hour window.

Fasting for long periods can help increase your metabolic rate as your body adjusts to using stored energy (fat) for fuel. This can lead to weight loss and other health benefits such as improved blood sugar levels and reduced inflammation.

Improve Your Metabolism With a Medical Weight Loss Clinic

If you are struggling to restart your metabolism, a medical weight loss clinic can help. We at Weight Loss Centers of Nashville are adept at helping people improve their metabolism to reach their weight loss goals.

At Weight Loss Centers of Nashville, we offer various services to help you lose weight, including medical weight loss, nutritional counseling, and more. Our clinic is overseen by a team of experts who will create a personalized weight loss plan for you based on tested and proven methods.

We will also provide you with the support and motivation you need to reach your weight loss goals. To learn more about how we can help you restart your metabolism, contact us today and schedule a consultation. We look forward to helping you reach your weight loss goals!