#169: Metabolism Boosting Tips! Break Through Plateaus and Burn More Calories
In this episode, I dive into how to reignite your metabolism if it’s slowed down after long-term dieting or if you're stuck in a weight loss plateau. I’ll highlight key, simple strategies to boost your metabolism sustainably!
If you feel like your metabolism has slowed down, you're eating the same but not seeing results, or you're just curious about how to optimize your body's calorie-burning potential, this episode is for you.
In this episode, I share:
Why your metabolism might be slower after dieting and how to fix it.
The importance of protein and strength training to maintain and grow muscle – your best friend for a fast metabolism!
How to eat for fat loss with a focus on high-protein, high-fiber meals that boost your metabolism naturally.
How to use daily activity (like walking and taking the stairs) to burn more calories without even feeling like you're "exercising."
Simple but effective metabolism-boosters like staying hydrated, coffee, and tea – yes, your favorite drinks can help!
Prefer to read the summary as a blog? Read below!
Here, I’m diving deep into a topic that so many of you have asked about—how to boost your metabolism after long-term dieting or when you're feeling stuck in a plateau.
If you’ve been dieting for years, or if you've regained the weight you’ve lost and feel like your metabolism has slowed down, don’t worry—you’re not alone, and there are solutions. It’s important to remember that if you’ve cut calories for too long, it takes time and patience to get your metabolism back on track. But don’t stress—I’m here to walk you through some powerful tips to help you reignite your metabolism.
Why Does Metabolism Slow Down?
In last week’s episode, I spoke about how extreme diets and cutting calories too low for extended periods can slow down your metabolism. This is one of the biggest reasons why many diets fail and cause weight regain. When your body adapts to the low calorie intake, it conserves energy, slowing down your metabolism.
But, if you’re here thinking, "Okay, my metabolism has slowed down—now what?"—I've got you covered with the steps you can take to give it a much-needed boost!
How to Boost Your Metabolism: The Key Tips
Focus on Protein and Strength Training One of the most effective ways to boost your metabolism is by building and preserving muscle mass. Muscle is metabolically active, meaning it burns more calories even at rest! Here’s how:
Eat Protein with Every Meal: Aim for at least 1g of protein per kilo of body weight. For example, if you weigh 60kg, try to get at least 60g of protein per day.
Strength Train: Include resistance exercises like weight lifting or Pilates at least 2-4 times a week. This helps preserve and build muscle, keeping your metabolism high.
Maximize the Thermic Effect of Food (TEF) Protein has the highest thermic effect, which means your body uses more energy (calories) to digest it than it does for fats or carbs. By eating protein with every meal, you can naturally raise your metabolism. Fiber works similarly, taking a long time to digest and keeping you full longer while also aiding your gut health—another metabolism booster!
Eat Whole Foods Instead of focusing on tiny metabolism-boosting hacks like adding spices to meals, prioritize eating a whole foods diet rich in vegetables, nuts, seeds, and protein. Processed foods digest quickly and don’t give you the same metabolic boost as whole, nutrient-dense foods.
Stay Hydrated Did you know that drinking water can help raise your metabolism? Studies have found that drinking about 2 liters of water daily can increase your energy expenditure by nearly 100 calories a day. Bonus tip: drinking cold water can boost your metabolism even more as your body works to warm it up!
Enjoy Coffee and Tea Caffeine can give your metabolism a small boost too! A cup of coffee can increase metabolism by about 3-4%, and several servings throughout the day can raise it by as much as 11%. Just remember to keep it moderate and avoid overdoing it with caffeine as it can impact your sleep and blood sugar.
Increase Daily Movement (NEAT) Non-Exercise Activity Thermogenesis (NEAT) refers to the energy you burn doing everyday activities, like walking, standing, or even fidgeting. The more you move throughout the day, the higher your metabolism will be! I love increasing my steps by taking walking meetings, using the stairs, and squeezing in extra movement whenever I can.
Need More Tips on Protein and Strength Training?
I’ve covered these topics in more detail in two past episodes—check out episodes 65 and 124 for a deep dive!
The Secret to Sustainable Success
All of these tips—eating more protein, staying active, drinking water, and choosing whole foods—are the foundation of my programs, like the 3-Week Body Reset and Health with Bec Tribe. These are the habits that lead to sustainable weight loss without hunger, and they’re the reason so many women are seeing incredible results while boosting their metabolism.
Bonus Tip: Breaking Through a Plateau
If you feel like you’ve reached a weight loss plateau despite cutting calories and exercising well, it might be time to take a step back and focus on maintaining your weight for a while. Instead of pushing for further weight loss, try to build muscle and improve your gut health first. This shift could set you up for better success in the future!
If you’re struggling, remember that long-term results take patience, and focusing on growing your strength and maintaining good gut health will only help in the long run.
Let’s Recap!
If you want to boost your metabolism, remember to:
Eat more protein
Strength train 2-4 times a week
Stay hydrated
Choose whole foods over processed foods
Keep moving throughout the day!
I hope you found these tips helpful! If you enjoyed this episode, I’d love it if you could leave a review or share it with a friend. And don’t forget to follow me on Instagramfor even more tips on weight loss and gut health.
Links mentioned:
Episode 65: Protein Needs and Strength Training
Episode 124: Optimizing Your Exercise Routine
Links:
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Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
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