Metabolism. I truly hate that word. Why? Let me tell you.
While battling with my weight loss, I had multiple opponents who tried to sabotage me. There was my alter-ego that screamed “GET THAT SWEET BEATUFIUL CHOCOLATE, PLEEEASEE, WE NEED IT” all freaking day long. To be honest with you, my alter-ego was my biggest problem. But I learned how to shut that annoying voice, that everyone has.
Once I finally get him to shut the F up, my body comes as my second opponent. It requires me to balance my minerals properly, get enough protein, fibers, healthy fats, etc… If I don't do such a thing it would punish me with a never-ending plateau. Is there a thing in the world that can cause more stress than plateau? For me, there isn't. Luckily, after a long period of time studying my body, I learned how to break every plateau in a day.
And that's when metabolism steps in.
M: “While you fought with your alter-ego, body, and plateaus, I got tired, man… I can't move anymore, and I became slow… Sorry man, losing weight just isn't our thing…”
Low metabolic rate.
That's how they call the state you're in when shit stops to go down and you feel tired all the time like you ran a marathon and if you're daydreaming very often. And yes, I said shit.
When I learned how to speed up my metabolism and keep it fast and strong, I can say I mastered the main skills to continuously drop the weight. And when I say drop the weight, I mean burn the fat.
Nothing could touch me! My alter-ego starts convincing me that I'm too weak for this, I shut it down. Plateau hits me, I break it easily in a day. My metabolism starts goofin' around, and what I'm about to share with you will help you keep yours up and runnin' 24/7.
What is metabolism?
According to Wikipedia: Metabolism (/məˈtæbəlɪzəm/, from Greek: μεταβολή metabolē, “change”) is the set of life-sustaining chemical reactions in organisms.
So basically metabolism is a combination of chemical processes in your body that keeps you alive. Those processes regulate your food digestion, breathing, normal organ functioning, repairing cells, etc.
Saying that we can certainly say that slow metabolism = slow/no weight loss. It's simple: when you slow down all processes in your body, it's a chain reaction. One thing stops the other, and it goes on and on. At one point, it reaches your “weight loss processes” and slows them down.
At that point, your body can stop burning fat and enter “survival mode”. That's why metabolism is so annoying.
How I experienced the symptoms of a slow metabolism
So I was trying a new diet again, and I was CRAVING to cheat food so badly. I couldn't adapt to that diet, and I quit. After a day I started with a new one. After only 7 days I quit again because it was just not right for me.
I started feeling depressed.
I believe that every overweight person will understand this feeling of hopeless depression when you don't know what to do, where to go, how to figure out what's wrong. Eventually, you find a huge lack of motivation and start binge eating.
That depression was followed by continuous tiredness. Tiredness supports laziness, so that came up too. I started gaining fat even though I was in a caloric deficit. I was so confused. How can I gain weight if I'm in a caloric deficit?
The main thing that made me get up and start a full investigation was that I was 80% of the time feeling cold. And I knew that was not normal.
I started googling what's happening and I found out that I suffer many symptoms of low metabolic rate.
To be honest with you, I was like “Nah, I just need to drink more water“. No matter what I do to change the state I was in, my body wouldn't listen. I was so pissed that I decided to increase that “imaginary” metabolism, whatever the heck that was.
How I boosted my metabolism by 300%
In the beginning, I threw everything at the wall. Every single piece of advice I could find I started doing.
After a while, I figured what is helping and what isn't. So from personal experience, I can tell you exactly what you need to do, and that's what I intend to. So let's start:
1. Physical activity
You can never-ever drop the physical activity and hope that your metabolism will speed up.
Your body needs to be active in order to stay healthy and keep your metabolism up and running. That's because we are meant to burn the fuel all day long. Our ancestors didn't have Netflix and YouTube, they have been on the move 24-7 in order to survive. Not having any physical activity will not bring you any good. Even your weight loss will stop, just like mine did.
When I say physical activity I don't mean walking to the store. I mean breaking some sweat.
You don't need to go to the gym and lift heavy. The basic 30-minute home workout will do the job in the beginning. If you don't know what to do we pretty much have everything prepared for you in our post 8 Best Exercises for Small Waist and Big Butt. Every exercise is described and at the bottom of the post, you have a big picture with your program on it. Feel free to check it out.
Cardio exercises are also an awesome way to boost your metabolism, especially HIIT training. Your heartbeat will go up and down and cause a body to wake up really quickly.
What I did was 5 days a week in the gym. Every training was an hour-long. I did 40 minutes of lifting weights (every set had 10-12 reps) and 20 minutes of HIIT cardio on the treadmill. It worked like charm.
2. Foods known to boost metabolism
When choosing a diet make sure it has all these foods, because even when you get lazy sometimes these foods will make sure your metabolism doesn't drop down like crazy. Our recommendation for the healthiest weight loss diets includes all these foods.
- Green tea – It's a well-known fact that green tea promotes weight loss, but it also has the ability to boost metabolism by up to 10%. Drinking a cup a day will cost you 30 minutes and you will feel awesome.
- Nuts and seeds – often rich with omega 3's, nuts and seeds are also very good at speeding processes in the body up.
- Meat and fish – Lack of protein in our diet often causes muscle breakdown. Even if you think you don't have muscles, trust me, you do. When you lose muscle mass, you end up with the body storing calories and turning them into fat, because it can't burn your calorie intake.
- Apple Cider Vinegar – Everyone now knows that apple cider vinegar has so many health benefits and one of them is definitely boosting metabolism. It's the essential ingredient in fat burning detox drinks.
- Coffee – If you love coffee and can't imagine yourself starting a morning without it, then this is good news for you. The bad news is its black coffee. Not Starbucks or some cappuccino, frape, etc. Also, be careful not to over-sugar it.
I think the biggest game-changer for me was apple cider vinegar. I felt awesome after 3 days and besides faster metabolism, there were other health improvements I noticed.
Also, I mustn't forget one of the most important things which is the multivitamin complex. Having proper intake of all essential vitamins and minerals is extremely important because if you lack one of those your body will slow down the process which uses that particular vitamin. For example, if you are vitamin D deficient (like 80% of the population) you can experience hypertension. That means that your body is using that vitamin to regulate processes that prevent hypertension.
The best way to get everything you need is to buy the multivitamin complex.
I'd recommend that you get Opti-Women if you are a female because it's designed to fit your body needs. It's definitely the best one out there, and it will help you immensely.
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If you are a guy, however, I recommend getting Opti-Men. It's the same brand, but just version for males.
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All these foods were in my new diet and every single one of them helped me to break loose from that tiredness and coldness.
I cannot emphasize enough how important sleep is in every aspect of our health. Lack of sleep will definitely slow down your metabolism by not giving your guts enough time to process foods overnight.
I don't remember which post was it, but I already talked about this. Here's a quick reminder.
When we sleep our body categorizes foods we ate during that day. So basically when you fall asleep your body starts sorting everything out, feeding cells, regenerating, and filling fuel tanks to keep you running the next day.
Lack of sleep doesn't allow the body to do its job, and it gets confused and slows down processes in order to get back to normal functioning.
I did a lot of research on how long should we sleep and there are hundreds of scientific works telling us 6 hours is enough, 7 hours is just fine, 8 hours is too much, 9 hours is the best. It's just so overwhelming so I asked people around me how much sleep is enough for them to feel rested and happy.
80% of people told me it's 7-8 hours, which I expected, but this doesn't mean you should sleep that long.
I believe that your sleeping time is reflected in your lifestyle. It's proven that an unhealthy lifestyle will lead to longer sleep, so if you are a 9-hours sleeper you should change something. When you ban foods your body struggles with, you will notice that your sleep time has shortened, and then you know you are o the right track.
For me personally, 7 hours of sleep is enough to feel rested and ready for everything that the next day brings.
After only a week I started losing weight again and feeling the benefits of my new lifestyle. Tiredness was gone, I didn't feel cold all the time anymore, and I felt a lot lighter. It's was truly the light at the end of the dark tunnel.
So quick summary:
- Be active every day. Everyone has 20-30 minutes for home exercise or easy pace jogging. It's just matter of do you want it.
- Don't enroll in a strict diet plan. You will just feel pressure and you will eventually give up. Make sure your diet includes meat, nuts, seeds, fish, veggies and apple cider vinegar.
- Sleep until you're rested. If that's 12 hours, don't try to run from it. Your body obviously needs it. As the time pass, your sleeping hours will become shorter and you will reach your optimal.
- 8 Best Exercises for Small Waist and Big Butt
- 10 Worst Mistakes People Make When Losing Weight
- Fat Burning Detox Drinks: Stay Fit and Healthy Always [RECIPES]
That's it, folks!
Founder at Extreme Loser