A well-functioning metabolism is crucial for maintaining a healthy weight and overall wellbeing. Metabolism encompasses all of your body’s chemical processes that convert food into energy, and a slow or impaired metabolism can hinder weight loss efforts and negatively impact your health!  

Fortunately, a slow or impaired metabolism doesn’t have to be forever. In fact, there are several effective strategies to repair and boost your metabolism, leading to more efficient weight management and improved health and wellness. Here is a comprehensive guide to some of the top tips for metabolism repair and weight loss.

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Understand the Basics of Metabolism 

Before diving into strategies for improving your metabolism, it is important to understand what metabolism is and how it works. There are three important terms to know when it comes to metabolism: 

  • Basal Metabolic Rate (BMR): this is the number of calories your body needs in order to perform basic functions at rest like breathing and homeostasis.  Most men have a BMR of about 1,600 to 1,800 kcals a day, and most women have a BMR of about 1,550 kcals. 
  • Thermic Effect of Food (TEF): This refers to the energy used to digest, absorb, and process nutrients from food. 
  • Physical Activity Level: This includes all the calories burned through exercise and daily activities. 

Factors Affecting Metabolism: 

  • Age: Metabolism generally slows with aging. 
  • Genetics: Some people’s genetic makeup allows for a naturally faster metabolism. 
  • Muscle Mass: More muscle mass increases the rate of calorie burning. On average, each pound of muscle burns about 6-7 calories per day at rest, compared to just 2-3 calories for a pound of fat. That means increasing muscle mass can help boost your resting metabolic rate and support long-term weight management. 


Incorporate Strength Training 

Strength training helps to build lean muscle mass. Muscle tissue will burn more calories when at rest compared to fat tissue, which will increase overall metabolic rate. Engaging in regular resistance training also boosts your resting metabolic rate, which means you are burning more calories even when not exercising.  

How to Get Started: 

  • Weightlifting: Use free weights or machines to perform exercises that target major muscle groups. Aim for at least two sessions per week. And don’t be afraid to use heavy weights! 
  • Bodyweight Exercises: Push-ups, lunges, and squats can be effective alternatives if you do not have access to weights. 
  • Compound Movements: Incorporate compound movements like squats, deadlifts, and bench presses, as they work multiple muscle groups simultaneously and offer greater metabolic benefits. 


Eat Protein-Rich Foods 

How Protein Affects Metabolism: 

  • Protein has a higher thermic effect of food compared to fats and carbohydrates, which means your body uses more energy to digest it. 
  • Consuming adequate protein helps support muscle repair and growth, which is crucial for maintaining a healthy metabolism. 

Good Sources of Protein: 

Aim to include a source of protein in each meal to help sustain energy levels and support muscle mass. 


Incorporate High-Intensity Interval Training (HIIT) 

What is HIIT? 

  • HIIT is a type of training that involves alternating between short bursts of intense exercise and periods of low-intensity rest and recovery. 
  •  HIIT workouts can burn calories long after the exercise is over and boost metabolism consistently due to the after-burn effect. 

Example HIIT workout: 

  • Warm up with five minutes of light cardio like jumping jacks or jogging. 
  • Repeat 30 second intervals of sprinting followed by one minute of walking/jogging for 20-30 minutes. 
  • Cool down with 5 minutes of stretching. 

 

Stay Hydrated 

Adequate water intake is crucial for various metabolic processes, like digestion and nutrient absorption. Drinking water before meals can also help you control your appetite and reduce excessive calorie intake, which will ultimately help repair your metabolic processes. 

How Much Water is Enough?  

  • The general recommendation is about 64 ounces of water per day, but this can vary based on individual needs and activity levels. 
  • Including hydrating foods like cucumbers or oranges in your diet can also help increase water absorption and hydration. 

Get total body hydration with Hydrate from Isagenix. Hydrate is an electrolyte beverage that replenishes nutrients lost through daily activity better than water alone. It provides essential electrolytes for proper mineral balance to help you feel restored and replenished without added sugar and 0-10 calories. Available in four flavors. 

 

Consume Natural-Based Products that can Aid in Metabolism Boosting and Weight Loss 

Green Tea: 

  • Green tea contains catechins and caffeine, which can help increase your metabolism and fat oxidation. 
  • It is also rich in antioxidants that support overall health and may contribute to weight management. 
  • Drinking 1 to 3 cups of green tea daily or adding a scoop of matcha to your smoothies can provide an easy metabolism boost. 

Natural Accelerator™ 

Burn fat and increase thermogenesis with this support superhero. This potent blend supports an enhanced metabolism and now features Sinetrol® — a patented and clinically studied ingredient that powerfully supports fat burning — combined with thermogenic botanicals like cayenne, lemon verbena, and guarana to assist in weight loss.† 

Products like this are designed to boost metabolism like green tea does, by utilizing natural botanicals and naturally occurring caffeine while also enhancing the body’s natural fat-burning process.
 

Prioritize Sleep 

Poor sleep can disrupt your hormones related to hunger and appetite, which can lead to increased cravings and weight gain and slow your metabolism. Quality sleep, therefore, is instrumental in muscle recovery, cognitive performance, and overall metabolic health. 

It is recommended you aim for 7-9 hours of quality sleep per night and that establishing a consistent sleep schedule and bedtime routine avoiding caffeine and exposure to screens can increase the quality of your sleep. 

Renewal Sleep Support™ is a fast-acting oral melatonin sleep spray that is infused with melatonin, tart cherry, valerian root, chamomile, and L-theanine to help realign your natural sleep cycle and improve sleep quality. It can also help ease the effects of jet lag†, all in a refreshing cool spearmint flavor with no artificial flavors, sweeteners, or preservatives. 

 

Manage Stress 

Chronic stress can elevate your cortisol levels which may promote fat storage and can also lead to emotional eating and cravings for unhealthy foods. Incorporating stress management techniques into your daily routine can boost your metabolism and also overall wellbeing. 

Stress Management Techniques: 

  • Exercise 
  • Mindfulness and meditation 
  • Hobbies and relaxation 
  • Dietary Supplements like Adaptogen Elixir™ can help your mind and body combat the negative effects of stress through a powerful blend of adaptogens and botanicals.†  

 

Avoid Extreme Caloric Restriction 

When attempting to lose weight, you may believe that the quickest and most effective solution can be an extreme restriction of calorie intake; however, this can be harmful for multiple reasons. 

Why Extreme Caloric Restriction Can Be Harmful: 

  • Metabolic Slowdown: Severe caloric restriction can cause your metabolism to slow because your body will be adapting to conserve energy. 
  • Nutritional Deficiencies: Extreme dieting can actually lead to deficiencies in essential nutrients needed for optimal metabolic function. 

Instead, if you are looking to lose weight, aim for a moderate caloric deficit where you can still meet your nutritional needs and will not be in danger of disrupting your metabolic processes.  

 

Increase Dietary Fiber 

Fiber promotes healthy digestion and regular bowel movements, which are very important for metabolic health. It also helps satiate you, elongating feelings of fullness, reducing the likelihood of overeating. 

Including a variety of fiber-rich foods in your diet can support your digestive health and satiety. Fiber-Rich Foods Include: 

  • Fruits and Vegetables: Berries, carrots, leafy greens, and apples 
  • Legumes: Beans, chickpeas, and lentils 
  • Whole Grains: Oats, brown rice, and quinoa 

Looking to add more fiber to your day? Fiber Pro™ makes it easy with 5 grams of fiber from six plant-based sources, plus probiotics and prebiotics to support a healthy gut.† Each serving provides 18% of your daily recommended fiber needs and mixes smoothly into an IsaLean® Protein Shake or other beverage of choice. 

 

Avoid Processed Foods and Sugary Drinks 

Sugary drinks and processed foods often contain empty calories and little nutritional value. This can contribute to weight gain and metabolic issues. Excessive sugar intake can also lead to insulin resistance, which affects metabolic health and weight loss. 

Instead, here are some healthier alternatives: 

  • Water: Add Hydrate to your water and replenish essential electrolytes faster than water alone.  
  • Herbal Teas 
  • Whole foods like fruits, vegetables, lean proteins, and whole grains 
  • BEA™ Biotics: Caffeine-free sparkling beverage, full of natural, good-for-your-gut ingredients and uplifting adaptogens and botanicals — perfect for a boost any time of day.†  

 

Get Regular Physical Activity 

Regular physical activity supports metabolic health as it improves cardiovascular health, increases muscle mass, and enhances insulin sensitivity. It also burns calories which can contribute to weight loss. 

Cardio exercise and strength training are great ways to get regular physical activity. Cardio exercise can range from walking and running to cycling and swimming, and all of these can help burn calories and improve your cardiovascular health. Strength training is the incorporation of weightlifting exercises to boost metabolism through building muscle.  

 

Consider Intermittent Fasting 

Intermittent fasting may be the latest trend in health and wellness, but it’s nothing new for us here at Isagenix. The science behind this fasting protocol has shaped the innovative creation of regular Cleanse Days as part of the Isagenix Weight Management Systems since the very beginning.  

Intermittent fasting involves cycling between periods of eating and periods of fasting. Often people use the 16/8 method which includes 16 hours of fasting (normally during sleep) and 8 hours of eating in a 24-hour period. This can help regulate insulin levels, promote fat loss, and improve overall metabolic health.  

 

Monitor Portion Sizes 

Managing portion sizes can help regulate caloric intake and prevent overeating; while still ensuring you get the right balance of nutrients. 

Tips for Portion Control: 

  • Use Smaller Plates: Eating from smaller plates can help you control your portion sizes and understand how much food you are consuming for each meal. 
  • Eat Slowly: If you are eating quickly, you’re more likely to eat past your fill before your body is able to give you fullness cues. As a bonus, eating slowly also improves your digestion as it allows you to chew your food better. 
  • Eat Mindfully: Paying attention to hunger cues means you eat when you’re hungry and stop when you are satisfied. Listening to your body in this way means you can savor each bite and not leave a meal feeling bloated or heavy from excessive overeating. 

 

Conclusion

The process of repairing and enhancing your metabolism is multifaceted. It involves dietary adjustments, regular physical activity, and lifestyle changes. Utilizing these top tips for metabolism repair and weight loss can help you enhance your metabolic function, manage your weight in a healthy and sustainable way, and improve your overall wellbeing. It is important to remember that consistency is key to a long-term reparation of your metabolism, and gradual changes are more effective in sustaining effective metabolic processes and weight management than extreme measures like excessive caloric restriction are.  

 

†These statements have not been evaluated by the Food and Drug Administration. The products discussed are not intended to diagnose, treat, cure, or prevent any disease. 

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