What are the top 10 tips to boost metabolism and energy levels?

Re setting your metabolism requires certain lifestyle changes and there is no one fix to suit all. We are all individual with specific needs for instance how is it that someone just 5 feet tall can eat huge meals and not put on a pound whereas their 6 feet plus friend gains weight when they hardly seem to eat anything.

Metabolisms are complex systems, changing from moment to moment, each person’s metabolism is also unique. The word metabolism refers to all the chemical reactions and physiological processes that must occur in order to sustain life and the key is to maintain balance within the body.

Try our 10 top tips to re-set your metabolism and keep it healthy in the future.

1. Prioritise protein for healthy metabolism

• Protein Intake: Protein requires more energy to break down than carbohydrates and fats and it can increase your metabolic rate for a few hours by 15-30%. You’re your first mouthful at every meal a source of protein. Protein stimulates the production of the peptide YY, the hormone that tells our brain that we feel full, this can help to limit the amount of food that you eat at each meal. Protein-rich foods include lean meats, fish, eggs, dairy, legumes, nuts, and seeds.
• Allow time for food to digest: While it works for some people to eat 5-6 meals throughout to keep their metabolism active. It’s not the best practise for everyone. Try eating within an hour of getting up. Having breakfast can fire your metabolism up and keep you full until lunch time. Try to space your meals out and allow 5 hours in between meals to give your body time to fully digest the food that you’ve consumed.
• Eat healthy Fats: It’s a myth that fat makes you fat, but your choice of fat is important. Opt for flax seed oil and Medium Chain triglycerides plus add avocados, olive oil, nuts, and seeds to your meals to keep your metabolism active.
• Limit Carbs: Choose whole grains over refined carbs to provide sustained energy and prevent insulin spikes.

2. Hydration

• Step up your water intake: Skip the many teas and coffee throughout the day. Consuming water can temporarily boost metabolism by 24-30%. Cold water is particularly effective as your body uses energy to heat it up. Add H3O Hydration the formula helps to transfer water through the gut wall and into the blood stream and onto cells where it helps to create a healthy cellular fluid balance. When cells are fully hydrated the release ATP in the form on energy to improve metabolism.
• Green Tea/Coffee: These drinks contain compounds that have a positive effect on metabolism. Green tea contains caffeine and catechins, which are antioxidants that help to increase the thermogenesis. Coffee contains a greater concentration of caffeine and theobromine, and theophylline which influence metabolism. It also contains chlorogenic acid, which may help to slow the absorption of carbohydrates and has been linked to the metabolism of brown fat.

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3. How exercise can help to boost metabolism

• Strength Training: Lifting weights is your best friend in boosting metabolism. The more muscle you build, the more fat your body will burn as muscle needs more calories to perform daily. An increase of just 1kg in muscle will burn an extra 20kg daily.
• High-Intensity Interval Training (HIIT): Several studies indicate that doing HIIT can boost your metabolism for several hours for up to 24 hours after a workout.
• Regular Aerobic Exercise: Activities like walking, running, swimming, or cycling can help maintain a healthy metabolism. These activities do not need to be at maximum effort and completing 150 minutes of moderate intensity per week will trigger thermogenic properties.

4. Sleep

• Get your beauty sleep: Missing out on a good night’s sleep can lead to a sluggish metabolismLack of sleep can negatively impact your metabolism. Sleep loss causes a lower resting metabolic rate in the morning which can lead to weight gain. Aim for 7-9 hours of quality sleep per night. A lack of sleep also leads to the release of the hormone grehlin, this is the hunger hormone which explains why we crave carbs when we’re tired.

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5. Reduce stress levels for the best metabolism

• Create calming techniques: when we’re stressed our body releases a hormone called cortisone. This hormone slows down our metabolism as our body prepares for the fight or flight response and it becomes harder to burn fat. Cortisol particularly causes the laying down of fat on the stomach and internal organs. Try meditation and exercises that include deep breathing such as yoga and pilates. Also taking up a hobby can help to calm your mind.

6. Avoid Crash Dieting

• Crash Dieting Reduces Metabolism: Crash diets can lead to rapid weight loss. Unfortunately, the weight that you lose is not just fat, 50% of the weight that you lose is muscle too. When you start to eat normally you no longer have as much muscle to burn off calories which in turn means that you are more likely to put on weight again.

7. Intermittent Fasting

• Fasting Periods: Some studies suggest that intermittent fasting can boost metabolism by increasing levels of norepinephrine, a hormone that helps burn fat. However, it’s important that you take caution when carrying out intermittent fasting long term. The older you are, the more important it is to maintain muscle mass and intermittent fasting can lead to a loss in muscle bulk. Ensure that you keep up strength exercises for the duration that you fast to keep muscle loss to a minimum.

8. Thermogenic Foods Boost Metabolism

• Spicy Foods: Capsaicin, found in chili peppers, can temporarily increase metabolism.
• Iron, Zinc, and Selenium: Foods rich in these minerals help the thyroid gland, which regulates metabolism, to function properly. Examples include meat, seafood, nuts, and seeds.

9. Stand More

• Reduce Sitting Time: Standing up more during the day can help burn more calories. If you have a sedentary job take regular breaks to have a walk around to boost circulation and pep up metabolism.

10. Supplement

• Vitamin D deficiency has been linked to metabolic disorders.
• Rejuvenated Re-set supports healthy metabolism and increases cellular energy while promoting stable blood sugar levels.
• H3O Hydration supports healthy cellular fluid levels which in turn releases energy and the release of ATP (adenosine triphosphate). When the chemical bonds of ATP are broken it releases energy stimulating the metabolism.

Summary for the top 10 tips for healthy metabolism

Adopting some of these strategies can help you to reset and create a healthy metabolism, increasing energy levels and promoting weight management. Embrace changes gradually and be consistent in your efforts. Before you make significant changes in your lifestyle consult a health care professional.

Top tips to boost your metabolism:

• Incorporate strength training exercises into your workout routine 2-3 times a week.
• Include a source of protein in every meal. Focus on preparing food from scratch, start with lean protein and vary vegetables with a small amount of complex carbohydrates.
• Aim to drink at least 8 glasses of water a day. Start with 2 glasses in the morning to rehydrate
• Try to get 7-9 hours of quality sleep per night.
• Consider adding a cup or two of green or oolong tea to your daily routine.
• Add spices to pep up your metabolism. Include chili or cayenne pepper in your cooking.
• Aim to stand and walk around for a short time every hour throughout your waking day, especially if you have a sedentary job.
• Ensure your diet includes foods rich in iron, zinc, and selenium.
• Add healthy fats to your food consumption, flaxseed oil, medium chain triglycerides including coconut oil help to promote healthy metabolism.
• Take steps to be calmer throughout the day, practise mindfulness and stress-reducing activities like yoga, meditation, or deep breathing exercises.
• Add supplements to boost healthy metabolism. Spend time outdoors or consider a vitamin D supplement if you have low levels. Consider including Re-set and H3O Hydration in your daily routine to encourage optimum metabolic health

By incorporating these habits into your lifestyle, you can help boost your metabolism and improve your overall health.