Change Your “Slow” Metabolism: 6 Steps To Take Now

Did you know your metabolism can be changed? Not only is it changeable, it’s adaptive and reactive. So it’s not a static thing that is “fast” when you’re young, then “slows down” when you’re old.

This means that doing the same thing day in and day out — like eating less and exercising more — isn’t going to work. If you’ve ever done this and lost weight and gained it back, it’s no surprise. That is a sign of a damaged metabolism.

By addressing your blood sugar, sleep, hunger, mood, energy, and cravings, you can alter your metabolism so that you eat and move in a way that is sustainable. You also might feel like you’re eating less than ever and still don’t see a shift in your weight.

The benefits of a healthy metabolism include:

  • Reducing and maintaining your ideal weight.
  • Decreased  cravings. Imagine getting through the day without wanting sugar, carbs, or caffeine.
  • Balanced energy levels. You feel energized and focused all day long.
  • Balanced blood sugar levels. This means no headaches or feeling “hangry.”

In a nutshell, chronic dieting and over-exercising, lack of sleep, a sluggish liver, and hormone and/or digestive dysfunction can all disrupt your metabolism.

 

So what you can do to help your metabolism right now?

Cleanse the liver

The liver helps to break down carbs, proteins, and fats optimally so it is important that it’s functioning at 100 percent.  There are a ton of ways to do this so I’ll just mention one: start your day with 12-oz of water with the juice of one lemon, cayenne, cinnamon, and a couple drops of stevia. Other detox tools (dry brushing, oil pulling) and supplements (milk thistle, cranberry extract) can also support the liver.

Balance blood sugar

To do this, you have to go beyond just “avoiding sugar” and cutting back on the sweets. Think about building your meals with protein and fat, then add in a good healthy carbohydrate and fiber.

Balance gut bacteria

This is a lon- term step, but you can start right now by eating probiotic foods like sauerkraut, kefir, and other fermented veggies.

Sleep between 10pm and 6am

If you wake up in the middle of the night, consider supplementing with magnesium or getting your cortisol levels checked.

Exercise smart

Try this for two weeks: take a 30-minute leisure walk once a day, which lowers cortisol (your stress and fat-storage hormone) and incorporate weight training with short bursts of activity for 10-30 minutes a couple times a week. This combination of exercise will burn fat, preserve muscle, and keep your hormones balanced so you don’t have cravings and overeat.

Go on a stress detox

You can’t pour from an empty cup. If you’re someone who says yes to everything, are always go-go-go, puts everyone before themselves, has to “get it all in,” take some deep breaths and decide where you can cut back.

As always, I can be reached at megan@fitnessontherun.net for a consult or any questions.

 

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