How to Increase Your Metabolism

So you want to boost your metabolism…. and you’ve been eating healthy and working out for a while now but you’re still not seeing the results you want. Do you feel like your metabolism is running at a turtle’s pace. So what gives?

As a nutrition coach, women always come to me saying, “My metabolism is broken!” 

I see it all the time–you’ve tried everything and no matter how much cardio you do or how many salads you eat, you can not lose weight. This is very frustrating!

Let’s walk through a few common things that could be contributing to a slow metabolism.

• It could be that you’ve been dieting for too long.
• It could be hormone related (this one is sooooo overlooked!). 
• It could be your strategy…too much cardio, not enough strength training.
• It could be stress related or that you’re not getting enough sleep.
• It could be that you’re not consuming enough protein or carbohydrates.

There are so many variables when it comes to why your metabolism might not be functioning optimally. The good news is that your metabolism isn’t broken. YAY!

So what’s causing this and how can you reverse it?

There are several ways to boost your metabolism but it’s going to take you doing something DIFFERENT! Now read that again…we are such creators of habit. We think if something worked for us before, surely it should work again. We continue to eat the same foods and do the same workouts, expecting the same results. Trust me–doing the same old, same old could actually be another culprit here.

Here are 10 Ways to Boost your Metabolism:

1. Eat more whole foods. Eating whole foods takes more energy than eating processed foods. This is because processed foods have already been modified (broken down from their natural state) so your body doesn’t have to work as hard to break them down and digest them. Stick to foods found in their most natural state. These foods require more energy, aka calories, from your body when you eat them.
   
   

2. Get moving outside of your typical daily exercise. Remember how we were as kids–we couldn’t stop moving…today we think we’re good if we get 30 minutes of exercise. While this is great, many adults sit all day at a desk job and that’s when things really start to slow down. Be mindful about getting in extra steps. Take the stairs, go for a nice walk or ride your bike to get a little more activity each day. You can’t believe what a stress relief these things are and how much of an impact they can make on raising your metabolic rate.
   
   

3. Prioritize protein. In my opinion, protein is the most important macronutrient. It’s also the most underrated and under-consumed macronutrient. Most women don’t eat enough of it and then they turn around and blame carbs and fats for what protein couldn’t do.
   
   Think of it this way, when you under-eat protein you are basically overeating carbs and fat. Aha-ha…see carbs aren’t really the enemy! Digesting protein has a high thermogenic effect (increase in metabolic rate). Eating adequate protein also helps to optimize your metabolism and build/maintain calorie burning muscle.
   
   If you’re hoping to change the shape of your body and you want your metabolism to run like a well oiled machine, protein is like your high grade gasoline! Plan every meal and snack around protein. The amount of protein that you need each day varies with each individual and will depend on your personal goals but most people need around .6 – 1g of protein per pound of body weight.
   
   

4. Strength train. Not only does muscle mass tone your body, it also increases your resting metabolic rate. This means that when you prioritize resistance training you are positioning your body to burn more calories around the clock. 
   
   

5. Cut back on the intense cardio. Cardio has its benefits but it’s not the holy grail for burning fat!!! Most women think they need to come out of cardio sessions exhausted and drenched in sweat to experience fat loss. This is a misconception when it comes to fat loss.
   
   Too much cardio can actually have the opposite effect than what you’re hoping for, especially when it’s very high intensity. Doing too much cardio can cause unnecessary stress to the body and start eating away your muscle. This is one of the most abused forms of exercise and one of the BIGGEST hazards for women over 35-ish. At this point in life we have enough stress in our lives. The high intensity cardio is just esculatting the stress and hindering our progress. 
   
   

6. Reduce stress. Again see #5! Yes stress comes in many forms..day to day stress, mental and emotional stress, and physical stress. When you take typical everyday stressors and add physical stress from over-exercise to that equation, it adds up to a whole host of issues for your body to deal with. When stress isn’t managed it causes higher levels of cortisol and imbalances in hormones, and this leads to a sluggish metabolism.
   
   Try to be intentional about setting boundaries for yourself. Say “NO” sometimes, take the nap, leave the mess laying around the house, and take 1-2 rest days a week when it comes to exercise.
   
   

7. Get quality sleep. When you aren’t sleeping enough this becomes another stressor for your body to deal with which causes your body to overcompensate to get enough energy just to get through the day. This creates hormone imbalances and slows your metabolism.
   
   Try to get 7-9 hrs of sleep each night and establish a nighttime routine that helps you relax before going to bed. Examples: chamomile tea before bed, a hot bath, reading, and turning off any blue light 1 hr before bed.
   
   

8. Eat enough carbohydrates. Complex carbs are your friend! Have you ever tried a low carb diet, lost some weight real fast, only to gain it all back? Not sustainable right!?
   
   Here’s why this happens–Carbs are your body’s first preferred fuel source so when you deplete them too much, guess what happens? Your body once again becomes stressed! See how all of this stress can add up!!?
   
   Stress = Hormone Imbalances = Slower metabolism in the end = Weight Loss Plateau and/or Weight Gain.
   
   Don’t be afraid to eat carbs. Stick to complex carbs in the right amount for your body. Examples: veggies, fruit, brown rice, oatmeal, and beans. These carbs will fuel your metabolism and keep your hormones happy.
   
   
   
9. Take breaks when you are in a fat loss phase. I know I talk a lot about staying consistent but this is the exception to consistency. Staying consistent is wonderful and it’s vital for your success. But when you’re in a calorie deficit and you’re hoping to lose body fat and keep it off, occasional breaks can allow you to be more effective with fat loss. Here’s what I mean…food fuels your hormones and metabolism. So when you decrease the amount of food you eat, your hormones can eventually begin to downregulate. Thus, your metabolism will adapt, slowing down to that amount of energy that you’re giving it.
   
   Taking short breaks to eat MORE whole foods can help to upregulate your hormones and gives your metabolism a chance to rev back up. Deficits can be hard and breaks are what allow you to keep going. Not only do they help you mentally but they also help to prevent and break stubborn plateaus. This is a game changing metabolism hack that can help you make fat loss so much more effective.
   
   
   
10. Eat more food/eat at maintenance. You can’t live on a diet all the time. This is the worst thing you can do to your metabolism. It’s important to manage deficits correctly and safely. You really should only be in a fat loss phase for a short period of time when it’s done correctly.
    
    Remember food is what fuels your hormones and metabolism and you don’t want to sacrifice the health of these things. Protect your metabolism by approaching a fat loss phase with intention and then ALWAYS have an exit plan. After a fat loss phase you’ll need to reverse your calories/macros back up to your new maintenance where you should stay most of your life.

Bottomline–your metabolism doesn’t break. What it does do is adapt and slow down depending on many different factors. The good news is that when this happens, there are ways you can work to reset and boost your metabolism. 

Want some personalized advice on how to boost the health of your metabolism?

Grab a free discovery call with me and let’s talk through some specific things that you can start doing today to get things going.

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SOMETIMES YOU JUST NEED SOMEONE TO GIVE YOU A SIMPLE ROADMAP! TAKE THE TIME NOW TO CREATE THIS ROUTINE. YOU WILL BE SO GLAD YOU DID WHEN YOU’RE SAVING TIME AND GETTING CLOSER TO YOUR GOALS.

Speaking of roadmaps, if you’re planning to be busy this summer, check out my new Macros on the Fly DIY mini course. This is your roadmap for healthy living on the go! 

Worried about how to order off restaurant menus? 

Not sure how to put healthy foods together when you’re out of your normal routine?

Want to know how to enjoy a night out or on vacation without blowing your diet?

I’m breaking it down and teaching you how to do all of this and so much more in my new course. The best part–you can do this at your own pace. The course includes five quick and easy video modules, plus tons of printable cheat sheets so you’ll have everything you need to stay on track no matter where you are.

Here’s to you preparing for a healthy summer! GET INSTANT ACCESS TODAY!