Weight Loss Center of San Diego
Is There A Way To Reset Your Metabolism?
Have you attempted some weight-loss programs without achieving the results you want? Or have you lost weight in the past, only to regain it after a few weeks or months? Unfortunately, many weight-loss programs are based on conventional dieting methods, such as counting calories or assigning point values to foods, which don’t go far enough in addressing the underlying causes of weight gain.
Weight-loss programs that fail to address these underlying health issues will provide temporary results but leave you right back where you started. Fortunately, you can achieve permanent weight loss by resetting your body’s metabolism.
The process of resetting your body’s metabolism isn’t simple – it involves changing several aspects of your life, from the food you eat to how much you sleep and even the amount of stress you experience. So, if you’re ready to lose life-changing weight, consider resetting your body’s metabolism.
What is Metabolism?
Metabolism is the series of biochemical reactions in the body to keep it alive. These reactions synthesize carbs, protein, and fat from food into bodily tissues and fat. It’s also tasked with breaking substances such as the calories we eat and body fat—into energy, thus fueling every process in the body. Unfortunately, our body metabolisms are incredibly complex, making it hard to lose weight. So how can metabolism impact your weight-loss goal?
How Does Metabolism Affect My Weight?
Your metabolism is essential in regulating body weight, but it’s not the only factor to consider. There are lots of things that impact your metabolism. While some of these factors are within your control, others are not. Factors that affect your body’s metabolism include:
- Size: People with more muscle mass have faster metabolisms, while those with excess body fat tend to have slower metabolisms.
- Sex: Naturally, women tend to have slower metabolisms and lower muscle mass than men.
- Physical activity: Higher levels of physical activity can boost your metabolism.
- Health: Certain health conditions, such as obesity or cancer, can negatively affect metabolism.
- Age: As we age, we put on more pounds and often lose muscle mass. Therefore, your metabolism slows down accordingly as you grow old.
- Diet: The types of food you consume and the time you eat them can also impact your metabolism. For example, protein can help you build muscle mass, positively affecting your metabolism.
Can I Reset My Metabolism?
Since your metabolic rate influences your weight, resetting your metabolism can be a vital step in your weight loss journey. Here, we’ll cover how to reset your metabolism.
Resetting your metabolism doesn’t mean engaging in vigorous exercise. Instead, you can reset your metabolism by involving yourself in light strength training or cardio a few days a week. For example, a 2011 research found that doing cardiovascular workouts for just 45 minutes boosted participants’ metabolic rates for 14 hours after exercise. So whether you choose to pick up some weights, go for a brisk walk, or hop on a Peloton, you may be able to reset your body’s metabolism by getting sweaty a few days a week.
If you don’t have time to exercise or cannot work out for any reason, you can also engage in minor physical activities like walking your dog, gardening or taking the stairs instead of the elevator to reset your metabolism and burn some calories.
Eat Protein-Rich Food
You will never go wrong when you add a bit of protein to your meal. Protein helps build lean muscle mass and creates a higher thermic effect in the body than other macronutrients – meaning that some of the caloric energy from the protein itself is used to metabolize and digest your food. That’s why consuming enough calories, which includes protein, is essential to boost your metabolism in the long run.
Protein-rich foods can boost the metabolic process and promote the burning of calories during rest. Great ways to add protein to your diet include eating a handful of nuts or adding chicken or tofu to your lunch.
Get Enough Sleep
You need to focus on your sleeping patterns if you want to lose weight. When you don’t get adequate sleep, your metabolism slows down, which puts your body at risk of gaining more weight. Also, lack of sleep can drop your testosterone levels, making it more challenging to lose weight. In addition, sleep deprivation is viewed as a stressor that triggers the release of cortisol (the stress hormone).
Sleep deprivation can lead to the release of the hunger hormone ghrelin, often resulting in overeating and a tendency to extend your metabolism. You must get around 8 hours of sleep each night to reset your metabolism. Ensure you always get into bed around the same hour to create a consistent sleep schedule.
Drink Enough Water
Water is not only helpful in maintaining energy levels and creating a smoother complexion, but it also speeds up your metabolism. Water is essential in the metabolic process because it helps your digestive system to run efficiently and get rid of toxins from your body. So, if you aren’t consuming enough water, you’ll have trouble dropping unwanted pounds.
While tea or coffee is great for the morning, stick to water throughout the day (and avoid sugary drinks like soda or juice) because water is calorie-free and can increase your metabolic rate. For example, drinking 16.9 ounces of water can increase your metabolic rate. The water will create a thermic effect that speeds up your body’s ability to burn calories while resting.
Recommended Metabolism Reset Diet
Moderate protein, low carbs, and vegetables are the recommended metabolic reset diet. Following this diet means avoiding foods that slow down your metabolism while focusing on the foods that boost your metabolism. You need to incorporate whole foods into your daily diet to cut down on fats and sugars.
Also, avoid processed foods, alcohol, soda, and caffeine intake. These foods can cause your metabolism to work harder to break down nutrients. The less your metabolism has to work, the faster your body burns calories.
Stress is linked to weight gain. This is because stress causes a hormonal imbalance that triggers the body to hold on to more fat instead of burning the fat for energy. Our bodies release the hormone cortisol when we experience stress, which can reduce our metabolism. As a result, people who experience a stressful event burn less calories than people who do not undergo the same stress.
Try to reduce stress from your personal life and work. While reducing stress can be challenging in our busy lives, it is often necessary if you want to drop some weight and improve your health. One of the best options to reduce stress is meditation. Practicing meditation for just a few minutes per day can lower cortisol levels. Several apps and videos are available online to help and guide you through meditation.
Try An HIIT Workout
High-intensity interval training (HIIT) is a form of exercise that involves short bursts of maximum energy. While high-intensity interval training enthusiasts will list many positive outcomes from this type of workout, the most important of all may be related to your metabolism.
Hours after an HIIT-style exercise, researchers found a 450% increase in hGH (human growth hormone). As HGH stimulates metabolic processes, HIIT has more benefits than a regular workout. This means regular exercise—even in a short time can have lasting positive effects on metabolic rate.
How Long Does It Take To Reset Your Body Metabolism?
Our body’s metabolic rate can’t change overnight. Everyone’s body is different: so the metabolic reset will take a different time for each person. While there is no direct answer to this question, it might take up to 3 months for you to see some changes.
As a general rule, the more weight you can lose, the faster it will be. Therefore, you need to be patient and continue to work hard. Remember that a metabolic reset does not create permanent results, but following the steps above will increase your metabolism and create results that last longer.
Wrapping Things Up
Resetting your metabolism is possible – but it’s not an easy task. While gaining weight is easy, losing those extra pounds can be challenging. Therefore, any weight loss should be done under the supervision of a medical professional, particularly in patients who are obese.
At Weight Loss Center of San Diego, we specialize in helping patients to lose weight in a healthy, sustainable way for long-lasting results. Our weight loss coach in California offers nutrition and workout plans that are custom-tailored to your needs. We also have an evidence-based program designed to help you improve the Four Pillars of Metabolic Health: sleep, food, exercise, and health.
Our program is an effective weight loss solution. We provide a personalized approach to weight loss without using weight loss medications or shots. So, if you want to change your lifestyle and become healthier, start resetting your metabolism to burn those extra fats. Call us today to book your initial consultation and get started on your health journey.
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