6 Tips to Increase a Slow Metabolism for Weight Loss
“Oh, Dear God! This weight just does not seem to leave me. No matter what I do, the fats just remain clinging to my body, and it’s difficult getting into shape. Maybe it’s my weak and slow metabolism” Is that what runs through your mind too? Weight loss, for some people, is a real struggle. Most people blame it on their slow metabolism, and the metabolism sure has a lot to do with your body gaining or losing weight.
Mitochondria fuel energy in your body by burning the oxygen and food you consume. It’s for this reason that these cells are also known as the energy unit of the body. Mitochondria cells are responsible for regulating the body metabolism. So, effective mitochondria mean that your body is very efficient in burning calories, and you have a very strong metabolism. Contrary to that, ineffective mitochondria would mean that your body is weak and slow in burning the calories it is gaining, and that is where the problem lies, causing the metabolism to be weak and slow.
However, whatever the reason for your body struggling with a weak metabolism, it does not have to be a roadblock in achieving your weight loss goals. You can speed up your metabolism with a few lifestyle changes.
Here, I share six of my favourite tips to keep your mitochondria healthy and speed up a slow metabolism.
Eat Healthy Fats
Healthy fats such as avocados, nuts, and seeds, wild and fatty fish, etc., are fuel for the mitochondria. They make mitochondria more effective and also keep you full for a longer time. Putting these fats in your diet will greatly boost your metabolism and help you lose weight.
Eat Antioxidant-Rich Food
Oxidative damage can be harmful to the mitochondria cells. So, preventing that damage will help to keep the mitochondria effective and metabolism strong. Having antioxidant-rich plant foods in your diet is the best way to reduce this oxidative stress. And the colour added by the fresh fruits and veggies in your food will make meals more interesting.
Avoid Sugar and Flour
High-carb, high-glycemic foods are never good for the health of the mitochondria cells. So, if you are wanting to increase your metabolism, you must steer clear of foods that have sugar and flour as much as possible. Switch to a low-sugar, low refined carb diet instead, to boost your metabolism and overall health.
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Keep a Check on Your BMR
BMR is the basal metabolic rate. The amount of calories your body needs to just survive, sweat, blink, digest food etc. When following weight loss goals, we can start to obsess over numbers, calories, kgs etc. You need to stop doing this. For the mitochondria, the quality of food you intake is far more important than the quantity. So, you need to make sure of the quality first by going for low-refined carb, low-glycemic, high fat (healthy, of course) foods. But if the quantity of food you eat goes below your BMR, your body goes into starvation mode. Eating too little will work negatively as your body will start clinging on to fats as it’s basic need is survival. So, if you are keeping a check on quantity, keep a check on your BMR as well, make sure your calories don’t drop below this, so that you don’t go into starvation mode.
HIIT It Up
HIIT is high-intensity interval training, which involves going for high-intensity exercises for 30 to 60 seconds, then a short interval, and repeat. This, mixed with some strength training, will boost your bodies metabolism and help in weight loss. Strength training helps reverse age related decline in mitochondria function while interval training helps improve mitochondria functioning, thereby effectively burning calories and improving metabolism.
Have a Good Night Sleep
Sleep is extremely important to support healthier body functions. Studies and research show that lack of sleep leads to health issues and causes inflammation and cellular damage. So, take a good night’s sleep of at least eight hours to ensure that your metabolism stays strong.
Weight loss can be a challenge, and it does take time. But your health and metabolism are in your hands. The above tips will are extremely beneficial in supporting your weight loss goals.
If you want help improving your health, habits, metabolism, and developing a weight loss plan, get in touch for a health consult. email@example.com