To restart or boost metabolism effectively, focus on sustainable lifestyle habits rather than quick fixes. Key ways to support and enhance metabolism include:
- Eating a well-balanced diet rich in protein, colorful vegetables, whole grains, and healthy fats. Protein increases energy expenditure due to its higher thermic effect compared to fats and carbs, aiding weight loss and muscle maintenance.
- Staying hydrated by drinking plenty of water, which can temporarily boost resting metabolism by up to 30% after consumption.
- Engaging in regular exercise, especially strength training to build muscle, which raises resting metabolic rate, and incorporating cardio or high-intensity interval training (HIIT) to increase calorie burn.
- Moving throughout the day to increase non-exercise activity thermogenesis (NEAT), such as taking stairs and standing breaks.
- Prioritizing enough sleep (7 to 9 hours) to regulate hunger hormones and support fat metabolism.
- Managing stress through relaxation techniques, as chronic stress and high cortisol levels can slow metabolism and increase fat storage.
Avoid extreme calorie restriction as it can slow metabolism, and aim to eat meals on a schedule, emphasizing protein earlier in the day to maintain metabolic balance. In summary, restarting your metabolism involves eating properly, staying active with strength and cardiovascular exercises, drinking water, managing stress, and getting sufficient sleep for hormonal balance and energy regulation.
