I recently had a friend reach out to me saying after she met with her doctor, he said that her metabolism had slowed down so much that it was at the rate it normally would be at for a woman in her 30s, and she is 24.
Sadly, this is all too common. I hear all the time “My metabolism is so slow that’s why I can’t lose weight” or “She just has a fast metabolism, I wish I did”. It doesn’t work like that people. Yes, some lucky ones out there are born with extremely fast metabolisms, but that is the exception to the rule. So you think you are stuck with a slow metabolism? Well I’ve got great news for you, you can change your metabolism! At any point your metabolism can slow down or speed up, and it’s totally and completely in your control, you just have to know how. Don’t worry, I gotcha there.
Let me first highlight a few things that can be the cause of your slow metabolism:
- lack of sleep
- eating too much (bad) fats
- eating too little
- lack of exercise
- sitting too long
- not getting enough calcium/protein
- skipping breakfast.
Any of those look familiar? Are you making any of these mistakes (or all of them)? It’s okay! That’s what I’m here for…educating you on habits you can easily change.
Now let’s work on fixing it!
The Lokahi Sister’s Top 9 Ways To Naturally Boost Your Metabolism
Drink Green Tea Or Coffee- I’m not talking about a double whip Frap from Starbucks. I’m talking high quality organic coffee or tea. The good stuff. With no yucky additives. Drinking green tea is one of the easiest ways to rev up your metabolism. A study reported in the American Journal of Clinical Nutrition found that green tea-extract increases the metabolism by 4% over a 24 hour period. If you are a coffee drinker, definitely make some bulletproof coffee to get the most benefits possible.
HIIT Training – Here it is again, we’ve talked about HIIT workouts a lot. It’s because they are so damn good for you! HIIT is different than regular cardio because once you have completed a regular cardio workout (i.e. running a few miles) your metabolism returns to it’s regular rate almost immediately. BUT when you do a HIIT workout, it raises your metabolism for hours afterward. Hence, much more effective!
Eat Good Fats & Omega 3s – Start eating more coconut oil, avocado, wild salmon, and almonds. Your nervous system, brain, and hormones all need fats. That’s how they function. So give them what they need. [Good] fats do not make you fat! Coconut oil is especially a good ones because it contains MCT’s or medium chain triglycerides, these are more soluble (able to dissolve) than other fats. This means that can be taken directly to the liver and burned as fuel rather than being stored as fat. The way your body digests this type of fat speeds your metabolism by about 15%!
Eat [A Healthy] Breakfast – I know, I know, you hear it all the time but do you actually do it? And NO a bagel with cream cheese doesn’t count. A bagel is one of the worst ways to start your day. Side note: the wheat in bagels contains phytates which block the absorption of nutrients into your body. So you are literally starting your day off by depleting your body of vitamins & minerals and causing less to be absorbed when you do eat good food. Sorry. Start your day with a smoothie, cold pressed juice, or some eggs and avocado. Don’t overwhelm your body and digestive system after it has been resting for the last 8 hours.
Weight Training – Mix weight training into your workout. According to Gary Hunter, PhD, a professor of human studies at the University of Alabama at Birmingham, strength-training just a couple of times a week, for example, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age. Here is a great example of a 20 minute body weight training workout you can do at home that will boost your metabolism.
Eat Enough Food – Don’t skip meals! Even if it’s just an apple or banana because you are super busy. Your body needs food for energy and as soon as you skip a meal your body goes into conservation mode where it conserves fat and slows down your metabolism. Skipping meals confuses your body and ignites a natural defense mechanism that makes it think it has to slow down your metabolism and conserve energy because it doesn’t know the next time you will feed it.
Organic Foods- Non organic produce actually blocks your metabolism by interfering with your thyroid, which determines how fast [or slow] it runs. Fruits, vegetables, and grains grown without pesticides keep your fat-burning system running at its best because they don’t expose your thyroid to toxins. I totally get organic foods can get pretty expensive, so focus on real food and ALWAYS buy organic when purchasing anything on the “Dirty Dozen” list.
Protein- Your body digests protein more slowly than fat or carbs, so you not only feel full for longer but your metabolism is staying up during this process. Your metabolism gets the boost through a process called thermogenesis, so because it takes longer to burn protein than carbs, your body uses more energy absorbing the nutrients in a high-protein diet.
Drink More Water!! – Drinking water can boost your body’s ability to burn fat. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water increases metabolic rate by 30 percent in healthy men and women. Aim to drink at least half your body weight in ounces of water. So, if you are 120 lbs you need to be drinking at least 60 oz of water a day, more if you are working out. Also, by drinking water I mean REAL WATER. Not Vitamin Water, not Gatorade, real deal water. If you don’t like it, to bad because you are human made up of mostly water. You are basically inhuman not to like it. So get a cute water bottle, just deal and drink it.
What do you guys think of these? Are there any you are already making a conscious effort to do? Do you have any more natural ways to speed up your metabolism you want to share?
//The Lokahi Sisters//