Dante Carrillo
A slow metabolism can be caused by several factors, including dieting, age, body composition, sex, body size, physical activity, health status, and medications. Yo-yo dieting, for example, can trigger hypothyroidism and cause a significant drop in metabolic rate. However, a slow metabolism is not permanent, and there are several ways to increase it. This includes getting enough sleep, eating a balanced diet with adequate protein, drinking green tea or coffee, and incorporating strength training or high-intensity interval training (HIIT) into your fitness routine.
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What You'll Learn
Increase your protein intake
Increasing your protein intake is a great way to boost your metabolism, especially after dieting, which can often leave your metabolic rate sluggish. Eating more protein can help counter the drop in metabolism associated with losing fat. This is because protein causes the largest rise in TEF (the thermic effect of food), which is the extra calories required to digest, absorb, and process the nutrients in your meal.
Protein requires 20-30% of its usable energy to be expended for metabolism, compared to 5-10% for carbohydrates and 0-3% for fats. This means you burn more calories when you eat protein, and one study found that increasing dietary protein to 30% of total food intake resulted in participants eating around 400 fewer calories per day, without experiencing increased hunger.
It is important to note that simply increasing your protein intake may not be enough to significantly increase your metabolic rate. Studies suggest that the best approach is to combine adequate protein intake with weight training, which increases muscle mass and boosts metabolism. Building muscle helps increase your metabolism, so you burn more calories each day, even at rest.
To increase your protein intake, consider adding more protein-rich foods to your diet, such as lean meats, fish, eggs, dairy, beans, and nuts. You can also use an online calculator to determine your exact daily protein needs, and some experts recommend eating at least 1 gram of protein per pound of body weight daily to support your metabolism.
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Incorporate HIIT training
High-intensity interval training (HIIT) is a highly effective way to increase your metabolic rate, especially after dieting. HIIT involves short bursts of intense activity, such as sprints, followed by periods of rest or low-intensity activity. This type of workout boosts your metabolism and helps you burn more calories, even after your workout is over.
The ""afterburn" effect, also known as excess post-exercise oxygen consumption (EPOC), is a significant benefit of HIIT. During EPOC, your body continues to burn calories and use more energy for a period after your workout, which can last for up to a couple of hours for those who are physically fit. This means that even after your HIIT session is over, your metabolism stays elevated, allowing you to burn more calories throughout the day.
HIIT workouts are highly efficient, as they can provide similar results to traditional, longer-duration cardio workouts but in a much shorter time. For example, a study found that just three 20-second all-out sprints, totalling 60 seconds of sprinting, three times a week for 12 weeks, led to a 20% improvement in aerobic fitness and insulin resistance. This is the same improvement seen in individuals who performed three 45-minute continuous sessions at a moderate intensity.
If you are new to HIIT, it is important to start slowly and choose a modality that you are comfortable with, such as biking or running. You can begin with short intervals of high-intensity activity, such as 20-second sprints, followed by two-minute recovery periods. As you progress, you can increase the intensity or duration of the intervals and decrease the rest periods to challenge your body further.
Incorporating HIIT into your fitness routine can be a great way to boost your metabolism, burn calories, and improve your cardiovascular health. It is a time-efficient and effective method to enhance your overall fitness and is a great addition to any workout regimen.
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Drink green tea
Drinking green tea is a popular way to increase your metabolism, and it has been used for thousands of years for its medicinal benefits. Green tea contains caffeine and catechins, which are antioxidants. Catechins, especially EGCG, can aid fat oxidation and lipolysis by boosting the effects of some fat-burning hormones like catecholamine. Caffeine may also help boost fat metabolism, especially when consumed at rest instead of during exercise.
A 2021 review found that green tea may boost resting metabolic rate (RMR), helping you burn more calories at rest by increasing your total energy expenditure. However, it is important to note that not all studies have found positive results, and more research is needed to understand the effects of green tea on RMR.
Some studies suggest that drinking green tea may help you consume fewer calories, contributing to a calorie deficit and weight loss. However, the effects of green tea on appetite are mixed, with some studies showing no significant effects on appetite-regulating hormones.
Green tea may also help reduce body fat percentage, BMI, and malondialdehyde, a marker of oxidative stress. Research suggests that consuming more than 300mg of caffeine in green tea daily may aid weight loss.
It is important to note that the beneficial components of green tea may only be effective when consumed in large amounts over a consistent period. Green tea alone will not lead to weight loss, and maintaining a calorie deficit is crucial. Green tea can be a helpful addition to a balanced diet and regular exercise for effective weight management.
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Get enough sleep
Sleep is intricately connected to various hormonal and metabolic processes in the body and is important in maintaining metabolic homeostasis. Getting enough sleep is crucial for regulating metabolism and overall well-being. Here are some reasons why getting sufficient sleep is essential:
Firstly, sleep loss can affect the metabolism of skeletal muscle. Insufficient sleep has been linked to decreased muscle protein synthesis and the development of muscle atrophy. This means that a lack of sleep can hinder muscle growth and contribute to muscle breakdown.
Secondly, sleep deprivation can lead to metabolic dysregulation by interfering with the body's ability to process insulin effectively. Insulin is a crucial hormone that helps convert sugars, starches, and other food sources into energy. When you don't get enough sleep, your body's sensitivity to insulin decreases, resulting in impaired fat processing and increased fat storage.
Additionally, sleep loss has been associated with increased appetite, particularly cravings for energy-dense, high-carbohydrate foods. Sleep-deprived individuals tend to opt for larger portion sizes, indulgent meals, and high-carb snacks. This can contribute to weight gain and negatively impact any dietary efforts.
Moreover, sleep plays a role in maintaining healthy glucose metabolism. Studies have shown that sleep variations, both in quantity and quality, can affect metabolic regulation in type 2 diabetes. A reduction in sleep duration from eight hours to four hours can disrupt glucose tolerance and endocrine function.
Lastly, getting enough sleep is essential for overall health and well-being. It allows your body to rest, recharge, and repair any damage incurred during wakefulness. This helps you stay active and energized throughout the day, making it easier to stick to your diet and exercise plans.
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Eat regular meals
Eating regular meals is essential to increasing your metabolism after dieting. Firstly, eating too few calories can cause your metabolism to slow down as your body tries to conserve energy. Therefore, it is important to eat regular meals and snacks throughout the day to prevent extreme swings in fullness and hunger.
It is also important to focus on eating a varied diet with plenty of whole foods. Eating more protein can help to boost your metabolism, as it requires more energy to digest than carbohydrates or fat. One study found that increasing protein intake to 30% of total food intake resulted in participants eating around 400 fewer calories per day without experiencing increased hunger. Another study found that consuming a high-protein, low-fat diet increased postprandial glucose flux in healthy men. However, it is important to note that reducing calories alone will not increase your metabolic rate. Instead, you should focus on modifying the source of your calories by favouring protein over carbohydrates and fat.
In addition to eating regular meals, it is important to stay hydrated. Water is necessary for optimal metabolism and may help you lose weight. Drinking 16.9 ounces of water increased metabolic rate by 30% for 30 to 40 minutes. To get the most metabolism-boosting benefits, aim to drink this amount of water multiple times throughout the day.
Finally, it is important to be mindful of late-night snacking. Getting enough sleep is crucial for maintaining a healthy metabolism. When you don't get enough sleep, your hormone balances can be disrupted, which slows down your metabolism and increases your risk for weight gain. One study found that getting only 5.5 hours of sleep per night over two weeks reduced fat loss by 55%. Therefore, it is important to prioritize sleep and create a sleep schedule that allows your body to rest and recharge.
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Frequently asked questions
Increasing your metabolism after dieting involves making changes to your diet and lifestyle. Here are some ways to do that:
- Eat more protein. Protein causes the largest rise in TEF (the thermic effect of food), which is the extra calories required to digest, absorb, and process the nutrients in your meal.
- Do some form of resistance training. Strength training helps build muscle, which in turn helps raise your metabolic level.
- Get enough sleep. Not getting enough sleep can disrupt the hormone balances in your body, which slows down your metabolism.
You can try to incorporate more protein-rich foods into your diet, such as lean meats, fish, eggs, and dairy. You can also consult a dietitian or nutritionist to develop a diet plan that focuses on nutrient-dense foods.
The amount of sleep needed varies from person to person, but in general, most adults need 7-9 hours of sleep per night.
