Poor lifestyle habits, including repetitive weight gain and loss, can program your body to operate at a slower rate. When your body’s metabolic (activity) rate is slow, it’s less efficient at burning calories.
If we restrict food, the body protects itself by slowing its metabolic rate to conserve energy. In chronic dieters, the body learns to conserve fat for energy, in anticipation of another diet. This causes metabolism to slow. However, it is possible to change this with sensible lifestyle practices.
First, have patience.
Boosting metabolism may take time, especially if you’ve been carrying excess body fat for some time. A slow weight loss allows your body and your mind to adapt to functioning at a lower level of bodyweight. That’s why quick weight loss diets are never permanent. It’s a shock to the body when weight is lost quickly, and the body fights to regain the levels of body fat it was familiar and comfortable operating with.
Eat sensibly.
Severe caloric restriction won’t work. Eating and digesting actually burns calories, thereby speeding the metabolism. For some, smaller more frequent meals help boost a sluggish metabolism. If frequent eating won’t work for you, try to eat at regular meal times, especially when hungry, and keep healthy snacks handy for emergencies. Eat when your stomach signals it’s hungry and stop eating when you are content (chew your food slowly, and “listen” to your body). Choose mostly high fibre foods for satiety, like whole grains, vegetables and legumes. Restrict the highly processed, sweetened foods, as this may play havoc with your insulin response and stimulate your appetite. Another satiety trick; have a small amount of protein (nuts, legumes, dairy products, eggs, fish or chicken) with each meal or snack.
Get active.
Physical activity also increases metabolic rate. Follow a regular, moderate exercise program or physical activity. In addition, sneak in several gentle exercises throughout the day. Do a few easy squats, abdominal crunches, or push-ups against a desk or wall. Take the stairs and walk more often. Keep exercise items handy at home or at the office, like a mini trampoline, mini-stepper or hand-held weights. Even a gentle activity lasting three to five minutes can keep your mind alert as well as train your body to work at a faster rate.
Eat wisely, exercise regularly, and be patient. Your body can be trained to burn calories more efficiently.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.