Tips on How to Boost Your Metabolism
People with a slow metabolism suffer from low energy levels. They also find it difficult to lose weight and keep it off. Learning how to speed up your metabolism naturally can help.
A slow metabolism is sometimes caused by underlying illnesses such as diabetes, hypothyroidism, chronic fatigue syndrome and adrenal insufficiency. Factors such as a person's age, diet, gender, level of physical activity, diet and intake of certain prescribed medications also affect an individual's metabolism. Sometimes people are simply unlucky genetically and have a naturally lower metabolism than other people. There are, however, some things you can do to boost your metabolism for energy and weight loss.
Include as many metabolism boosting foods in your daily diet as possible. These include high-fiber whole grain foods, fruit and vegetables. Folic acid from cereals, iodine from fish and eggs, chromium from chicken and spinach as well as calcium from dairy products are good nutritionally for increasing your metabolic rate too. Obviously, it is wise to refrain from overeating too much of any one type of food, especially those high in calories like dairy products, but a well-balanced, sensible diet is key to keeping your metabolic rate at a good level.
Some people find that using two or three tablespoons of coconut oil in their diet daily, instead of their usual fat product, helps to improve their energy levels and speed up their weight loss attempts. Eating spicy chili or pepper can give your metabolism a temporary boost. If you like hot foods, including these in your daily diet can speed up your metabolism for a short while by up to 50%. Use metabolism boosting recipes as much as you can when you are trying to lose weight.
Nutritional supplementation can also help to boost your metabolism. B vitamins, particularly B12, which provides your body with more energy, can often help. Take Co-enzyme Q10 supplements, or the more biologically active form, Ubiquinol. L-carnitine supplementation may also help. Chromium Picolinate supplements can help to regulate your blood sugar levels. This may help you keep up more constant energy levels and aid your weight loss efforts.
Eating sensibly is important when trying to boost your metabolism. Obese people who overeat, and underweight people who don't eat enough, can adversely affect their metabolic rate. It is best to eat small meals regularly throughout the day. This stops your metabolism from slowing down to store calories as fat instead of turning them into energy, which it is more likely to do if you eat larger, more infrequent, meals.
Stay well-hydrated too. Otherwise your metabolism may slow down as your body tries to retain fluid. Certain foods, like sugar and white bread, can adversely affect your metabolic rate. Try to cut down on your intake, or replace them with healthier alternatives.
The higher the ratio of muscle to fat in your body, the higher your metabolism is likely to be. This makes exercise and physical fitness key to losing weight and keeping it off. Your energy levels should also increase with your improved metabolic rate, making it easier to keep up your new fitness regime. Women over 40, especially, are likely to find their metabolism slowing down. The ratio of body fat to muscle tone increases more easily at this period in their lives.
Hormonal changes that happen to women later in life can also contribute to an increasingly slow metabolism. Therefore, exercise and weight-training is particularly important to women over 40. But people of either gender at any age will benefit from exercising and weight-training at least three times every week. Speak to professionals at your local gymnasium about a suitable exercise program for you. Start gradually and increase your efforts as your energy and strength improves.
Some medications prescribed by your doctor can adversely affect your metabolism. Certain antidepressants, for instance, can do this. Check the enclosed list of health warnings and side effects of any medicines you are taking. If you are concerned, speak to your doctor about possible suitable substitutes if you. Do not stop any medication before speaking to your doctor, however. It is also wise to consult with your general practitioner before making any sudden drastic alterations to your diet or usual exercise level.
If you think that you have a slow metabolism, it is important to first consult with your doctor. He, or she, can check whether you have any diseases that are causing it. If you have low energy levels and find it hard to lose weight, these are obvious signs that your metabolism is perhaps slower than average. Severe fatigue, depression, dry skin, brain fog and a sensitivity to the cold can indicate that you have a underactive thyroid condition, or hypothyroidism, or that your adrenal glands are not functioning to their full capacity, thereby causing other problems with your endocrine system.
Get checked out at the doctor if you suspect you have a slow metabolism. If your general practitioner tells you that you do not have an underlying disease that is causing your slow metabolism, you can still take steps you can take to increase your metabolism naturally.
Follow theses tips on how to speed up your metabolism naturally for faster weight loss and more energy and you should see an improvement relatively quickly.