How to KICKSTART a Slow Metabolism!

This article was originally posted at http://www.apple-a-day-clinic.com/Health_and_Nutrition_Blog?m8:post=how-to-kickstart-a-slow-metabolism

Being metabolically challenged is pretty common in this world. There are apps for the tech inclined, and there is no shortage of research and literature available on the subject that may provide advice on how to accelerate and enhance the metabolism to assist in weight loss. There a ton of things that can recharge metabolism and assist in burning off unwanted and troublesome fat. That being said, even though there is an overwhelming amount of advice and tips, the true secret in how to kick start the metabolism lies within the foods you eat. Vitamins and minerals play an important role in how fast or slow the metabolism is.
Avoid yo-yo diets that offer big gains quickly. The results are temporary and always result in an even greater weight gain when you stop. Try to prevent the body from experiencing damaging lows and highs by avoiding these diets such as low calorie diets, or any diet void of health carbs and proteins which are actually metabolism slowing. Slow and steady does indeed win the race, and it applies to healthy, sustainable weight loss efforts. To speed up the metabolism in a safe manner it will take time, it is important that you consume adequate amounts of food, water, and to exercise daily to prevent the loss of muscle during weight loss. Quick diets, yo-yo diets and such only serve to hurt the body in the long run by decreasing muscle mass. Yes they may help you lose weight rapidly, maybe, BUT they are deceptive, when you lose weight too quickly you are losing muscle mass which is crucial to burning calories!
It can becomes harder for the body to maintain and produce muscle tissue consuming enough protein will help to build and maintain muscles keeping the metabolism regulated. Studies show that every pound of muscle will use around 6 calories a day to sustain itself alone, meaning that the more muscle you have, the higher your resting metabolic rate will be.
Always find time to fit in exercise. Incorporating aerobic workouts such as kickboxing and Zumba will help you burn more calories, the more intense the workout is, the more calories you will burn helping to boost the metabolism. Strength training increases muscle mass, which will not only make you stronger, but adds to muscle which burns calories even when you are at rest. Studies show that regular exercise has huge health benefits such as the alleviation of lipotoxicity which can decrease lipids in the body and improve metabolism.
Hot showers are most enjoyable and relaxing true, but cold showers can serve to rev up the metabolism. Cold water can be somewhat shocking to the body helping to kick starting the cardiovascular system which can boost metabolism for the day. Significant generation of biochemical and physiological changes in the body such as increasing blood pressure, heart rate, peripheral catecholamine concentration and metabolism are known to occur by submerging in cold water.
Not only is green tea delicious and soothing but it provides a big metabolism boost. For certain people one study has shown that drinking 4 cups of green tea each day led to reductions in weight and systolic blood pressure, as the catechins found in green tea are an antioxidant that triggers the release of fat from fat cells, and helps to speed the liver’s ability to turn fat into energy.
Sleep plays a crucial role in the way the metabolism functions. Not getting enough sleep can affect how the body is able to metabolise energy from food that contain carbs. Lack of sleep causes changes to upregulation of appetite, glucose metabolism, and decreased energy expenditure in the body. Upwards of 30% of adults between 30 to 64 years of age report getting less than 6 hours of sleep per night. Unfortunately this correlates with the spreading obesity epidemic. Weight gained by lack of sleep will be caused by the upregulation of your appetite from insufficient sleep which will create more time in which to eat and a decrease in energy expenditure. If you have ever noticed that the less you sleep the more unhealthy foods you crave, that is the reason.
There are many way to fix a slow metabolism in a healthy way. Many supplements too can assist in energy expenditure and calorie burning but they depend upon your metabolic type.
If you are interested in getting some help with this important health problem, please contact me for an appointment @ 8475774455. Until then, try these suggestions!
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Taryn DeCicco, ND, LAc, LDN
Naturopath
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Clinical Nutritionist
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Arlington Heights, IL
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