This Is Exactly How You Can Reset Your Metabolism, According to a Nutritionist
It is surprisingly difficult to change a habit, no matter how small. You don't realize how much you've adjusted to your ways until you try to switch them up. This is always our experience when trying to embark on a new diet, fitness, or wellness routine. (This is why exercising in the early hours of the morning is so tedious when you are a self-confessed night owl.) However, if we stick to it, this routine becomes our new default and we don't have to consciously let ourselves do it. At least most of the time (as I said, the lure of a snooze button can still prove too tempting to be denied).
The same applies to the metabolism. "Metabolic rate is not fixed. You can reset your metabolism by eating certain foods and supplements, or by exercising and building muscle," said Amy Shapiro, MS, RD, CDN, founder and director of Real Nutrition NYC. It is entirely possible to manipulate your body to break down food and convert it into energy more efficiently. Like anything worth doing, only a small effort is required. Keep scrolling for the exact steps you can take to reset your metabolism.
Eat protein with every meal
"Your body burns more calories than other macronutrients," says Shapiro. That's why you should add some form of protein to every meal, be it salmon, chicken, eggs, or any other vegan protein like nuts or nut butter. Not only does it keep you full, but it also helps build muscle mass, which in itself increases the body's metabolism when it is at rest (more on that later).
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Shapiro also recommends increasing your daily water intake as this has been shown to increase your metabolic rate. Take a study from the Journal of Clinical Endocrinology and Metabolism that found that 500 milliliters of water increased the metabolism of men and women by a whopping 30%. By the way, 500 milliliters are roughly equivalent to two cups. That's it. So have a water bottle ready. It can increase your energy and metabolic rate more than you know.
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This is another of the best Shapiro metabolism reset tips. It sounds obvious (and may repeat itself depending on how much wellness content you read), but that doesn't make it any less important. One study showed that poor sleeping habits disrupted the metabolism of both male and female adults. In fact, women who slept five hours or less a night were twice as likely to become obese than women who slept seven to eight hours a night.
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Go for high-intensity workouts
Okay, that's another one that sounds obvious, but it's all about how you train. According to Shapiro, you should opt for high-intensity workouts. HIIT (also known as high-intensity interval training) has been shown to give the fastest results. "High-intensity interval training is basically any workout that alternates between intense bursts of activity and set periods of less intense activity or even complete rest," fitness expert Tanja Djelevic told us when we looked for ways to cut our workouts in half and train for faster results. So, opt for a gym that offers HIIT workouts, or create your own HIIT workout if you want to speed up your metabolism. It could work wonders.
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