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Metabolism, Nutrition for Life

7 Easy Ways to Boost Your Metabolism

7 Easy Ways to Boost Your Metabolism

Metabolism is how the body uses the fuel you consume and manages its energy. Understanding Metabolism plays a key part in improving health. Before you assume you are destined to have a slow or sluggish metabolism, there are easy ways to boost your metabolism if you are willing to give them a go!

But First…

A quick biology lesson 

Metabolism is not an actual organ it is a whole network of chemical reactions that keep our body’s cells alive and functioning.

Metabolism is constantly occurring in our bodies (all day long, every second we are alive)

Metabolism is also driving energy expenditure all the time! (even during our rest times)

 

Metabolism’s relationship with weight

Your metabolism can be thought of in the way your body burns calories (energy).  Our body at rest requires a certain number of kilojoules to function, this is known as your resting metabolic rate (RMR). Consequently, if you are carrying additional unwanted weight, your RMR will be higher.

If at your optimal weight range, then generally we note that a person’s rested metabolic rate is within the lower spectrum, (however this will not be the case if a person is within a healthy weight range but has other compromising inflammatory issues.

When we talk about metabolism we talk about its ‘efficiency’

Rather than labeling the metabolism as ‘slow’ or ‘fast’ in our practice, we talk about metabolism as being efficient or inefficient to the clients overall metabolic health profile. Our objective is to help clients have an efficient metabolism for their overall health and in assessing their metabolic results through our testing facility we look at age, gender, stress, sleep, medications, dietary choices, exercise, and more.

It is encouraging for clients to learn that although DNA has a role to play in how our metabolism is mapped out, by large, lifestyle changes can drastically alter the pathway of the metabolism for the future.

Symptoms of an inefficient metabolism;

Please note: These symptoms are indicative only, for a thorough assessment please seek professional advice. 

  • Weight gain
  • Inflammation
  • Calcium deficiency
  • Persistent fatigue
  • Dry skin
  • Feeling cold
  • Headaches
  • Feeling anxious
  • Sleeping issues
  • Digestive issues
  • Hormonal imbalance
  • Thyroid problems
  • Diabetes

Here are 7 easy ways to boost your metabolism.

1. Clean up your diet

There is no doubt that nutrition high in glucose (too many carbohydrates) creates an inefficiency with energy production, increased risk of stored body fat and messes with your appetite, meaning, you will feel hungry more often. Look at cleaning up your diet to include a healthy balance of carbohydrates from real food sources, adequate-protein, and add fats to your meals in moderation.

2. Drink more water

This may sound basic, but water intake is vital to your body performing at an optimal level. We know that water consumption will support hydration, improved nutrient absorption from foods eaten, and better gut health. Ditching sugary drinks for just water will also help to reduce inflammation and aide in weight loss, which is all positive for your metabolism.

3.  Try some exercise
4. Increase your muscle mass
Did you know, muscle is more metabolically active than fat. So it makes sense that to increase your metabolism you should consider ways to increase muscle tone and mass. You could even start with simple ways like taking those stairs instead of using the lift. Of course we don’t want you to injure yourself so seek professional guidance before embarking on a muscle-building regime.
5.  Don’t sit down for too long!

Long periods of sitting burn less energy, not to mention inhibit blood flow around the body. Try to move around more, break sitting down for too long by standing up, stretching, or go for short walks more frequently. These are easy and simple ways to fire up your metabolism on a daily basis.

6. Improve your gut health

A healthy gut helps to create a better environment for your metabolism because it supports digestion, nutrient absorption and how energetic you feel. You can improve your gut health by eating healthier, including good gut bacteria promoting foods such as pre and pro-biotics and getting enough sleep, sun and exercise.

7. Have your metabolism function investigated

Its all well and good to assume a poorly functioning metabolism and certainly if you suspect yours could be improved, you may not know where to start. It is very common for there to be one or more factors at play that could inhibit the performance of your metabolism. We would encourage as first steps to have a thorough assessment by your GP and of course reach out for professional dietary support and advice. You may even consider a metabolic function assessment.

 

Further Information Sources

Sleep debt on metabolism function

Calcium and fat metabolism 

Fat digestion and storage and gut health

 

Book a Metabolic Function Test? 

These tests are available at our Launceston, Newstead Clinic (only).

Contact our clinic reception on 63019096 or email us to: info@nutritionforlifehealthcare.com.au

Our contact form can be accessed by, clicking here. 

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