Reviving a slowed metabolism can help you lose weight when you can’t.
For various reasons (pathologies, hormonal imbalance, too restrictive diet, etc.), some people have a slower metabolism than the average. A metabolism that is too slow can be problematic as it can lead to chronic fatigue and difficulty losing weight. “The good news is that it is completely reversible and exists easy “and common sense” solutions to revive a slowed metabolism“, reassures Aurélie Tetzlaff, dietitian-nutritionist.
1. Increase your strength training to burn more fat
Regular exercise activates the metabolism. “In particular strength training (squat, bench press, abs, etc.) and cardio exercises (jogging, swimming, cycling, etc.) which help to increase muscle masswhich will help stimulate the combustion of energy (calories) during and after physical activity“, explains our interlocutor. Basically, muscles burn more calories than fat. So, the more the muscles are developed, the more energy we will expend, even at rest. In short, a toned body has a faster metabolism. To do this, we gently transform fat into muscle. “If you are already athletic, you add weight training to your routine. If you are a beginner, combine cardio sessions and gentle muscle strengthening sessions“, advises Aurélie Tetzlaff.
2. Don’t skip meals
“Skipping meals stresses the body: faced with a lack of food, the body stores more for the next meal. Eating at least three balanced meals (with one or two snacks as needed) helps maintain a stable metabolism and avoids big spikes in blood sugar“, recommends our expert.
3. Protein at every meal
Proteins are among the essential nutrients for muscle development and repair. Additionally, they require more energy to digest, which helps burn more calories. We consider that we should consume between 0.8 to 1 g/kg per day, which is approximately 55 g of protein per day for a 60 kg woman. “But if you want to stimulate the metabolism, you must increase your daily intake of proteins (meat, eggs, cottage cheese, cheeses, fish, legumes, etc.) and aim for 1.2 to 2 g of protein per kilo“.
4. Drink 8 glasses of water every day
We repeat, but dehydration slows down the metabolism. The daily recommendation is 1.5 liters per day, or approximately 8 large glasses of water throughout the day. “You don’t wait until you’re thirsty to drink because the feeling of thirst occurs when the body is already dehydrated.“, specifies Aurélie Tetzlaff.
5. Take care of your sleep
Lack of sleep disrupts the hormones that regulate hunger and satiety and can lead to overeating and a slowed metabolism. Quality sleep is crucial to restart your metabolism. This involves: going to bed at regular times, stopping screens 1 to 2 hours before bedtime, sleeping in a cool room with the shutters closed, fighting against insomnia problems, etc.
6. Avoid strict diets
A restrictive diet or an elimination diet (without sugars for example) slows down the basal metabolism. “It causes a reduction in muscle mass. When we put ourselves in “restrictive” mode“, whether we go on a diet or deprive ourselves of certain foods such as starchy foods, the body modifies its functioning by adapting as much as possible to this situation which is extremely uncomfortable for it. He enters “survival mode”will learn to consume less energy (the body burns fewer calories) and above all to store more in the form of fat“, explains our interlocutor. If we want to lose weight, we will rather opt for dietary rebalancing with the help of a professional.
7. Fight against stress
Chronic stress disrupts hormones like cortisol and can slow metabolism. “We can use stress management techniques such as meditation, yoga, deep breathing which will help reduce stress levels.“, she concludes.