After you lose weight, your metabolism slows down, making it easier to regain weight.
Based on the science of food metabolism and energy balance, here are five ways to provide boosts to your metabolism and stop weight regain:
1. Pace Your Protein Intake
Because of its own inherent thermogenic effects, protein can increase your metabolism with every meal. Consider raising your protein intake and distributing it across meals throughout the day—breakfast, lunch, and dinner (1-2). By distributing protein over the course of the day, instead of getting most of your protein intake at dinner time, you’ll support greater muscle retention and growth to power your metabolism (1-2).
2. Work Out Daily
Combine resistance, aerobic, and flexibility training over several workouts per week. Try working your way up to five workouts per week with two to three aerobic workouts like running or biking and two to three resistance training sessions.
3. Perform Routine Cleanse Days
A routine Cleanse Day isn’t just about limiting calories. Nutritional cleansing provides your body with a “reset” for your appetite, metabolism, and insulin sensitivity. Cleanse Days could also initiate a type of decluttering and recycling process called “autophagy” in your liver and in your body’s cells (4). Cleanse Days enable your body and metabolic processes to operate more efficiently.
4. Manage Daily Stress
Your level of stress, both emotional and psychological, can have just as much as an effect on your body and metabolism as sleep deprivation (4). With hormonal systems out of whack, your metabolism and insulin sensitivity is also affected for the worse (4). Y
5. Sleep Well
Sleep is critical. Even a single interruption in your normal sleep pattern can have a detrimental effect on both fat metabolism and tissue recovery (6-7). By sleeping on a consistent schedule, you’ll support the release of important hormones like melatonin and growth hormone that help govern your metabolic rate on a daily basis.
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