Have you ever felt like your metabolism is "broken" because you're having trouble losing weight or maintaining a healthy weight? It's a common belief, but the truth is that for most people, your metabolism is functioning just fine. While some medical conditions or medications can affect a person's metabolism, for the vast majority of people, your metabolism is not "broken." In fact, lifestyle factors like eating too many calories, not getting enough physical activity, or not getting enough quality sleep are often the real culprits.
Let's start by making sure we are on the same understanding of what our metabolism is. Metabolism refers to the processes in your body that convert food and drink into energy that your body needs to function. This process involves a number of factors, including your basal metabolic rate (the amount of energy your body needs to carry out basic functions like breathing and circulating blood), physical activity, and the thermic effect of food (the energy required to digest, absorb, and metabolize the food you eat).
As I was looking into some research, I found that some studies have suggested that people who believe they have a slow metabolism actually tend to be less physically active and have a higher body mass index (BMI) than those who do not hold this belief. This suggests that the perception of a slow or "broken" metabolism can actually be a self-fulfilling prophecy that leads to unhealthy behaviors.
If you feel you may fall into that category, the positive is your metabolism isn't "broken".
So, let me share a few things you can start to do to improve it and achieve your health and fitness goals
Prioritize strength training: Strength training involves exercises that challenge your muscles, such as weightlifting or bodyweight exercises like push-ups and squats. Building muscle mass can help increase your metabolism because muscle tissue burns more calories at rest than fat tissue. By incorporating strength training into your fitness routine, you can increase your muscle mass and help boost your metabolism.
Get enough quality sleep: Sleep is crucial for overall health and well-being, and it can also affect your metabolism. Research suggests that sleep deprivation can alter the hormones that regulate hunger and satiety, leading to increased food cravings and a decreased ability to make healthy food choices. Additionally, lack of sleep can affect the body's ability to regulate glucose levels, which can lead to insulin resistance and weight gain. Aim for 7-8 hours of quality sleep each night to help support a healthy metabolism.
Stay hydrated: Drinking enough water is essential for overall health, and it can also help keep your metabolism functioning properly. Research suggests that drinking water can temporarily boost your metabolism by up to 30%. Additionally, dehydration can cause your body to slow down its metabolic processes in order to conserve energy. Aim to drink at least 8 glasses of water per day, and more if you're physically active or in a hot climate.
Eat a balanced diet: Eating a balanced diet that's rich in whole, nutrient-dense foods can help support your metabolism and overall health. This includes foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide your body with the nutrients it needs to function properly, and they can also help keep you feeling full and satisfied.
It's also important to be aware that crash diets or extreme calorie restriction can actually slow down your metabolism, making it harder to lose weight in the long run. Instead of focusing on quick fixes, aim to make sustainable changes to your diet and exercise habits.
Start small by incorporating one or two of these tips into your daily routine, and build from there. With time and consistency, you'll be on your way to a healthier, happier you.
If you're feeling stuck or need an accountability person, reach out. My coaching services could be just the right what you need. Prioritizing your health today can lead to a healthier future and can also help you save money on healthcare expenses in the long run.
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