More than two-thirds of adults in the US struggle with excess weight, with most people having tried dozens of diets in their lifetime! If you’ve ever wrestled with stubborn weight gain, sluggishness, or poor energy, you’ve likely blamed it on a slow metabolism.
But what is your “metabolism” exactly? And can you speed it up to get the scale moving? Let’s find out!
Your metabolic rate explained
Metabolism refers to all the processes in your body that use energy, but when most people talk about metabolism, they’re referring to “metabolic rate,” which plays a crucial role in weight gain and body composition. Essentially, your metabolic rate refers to the amount of energy (or calories) your body uses to function in a 24-hour period.
A slower metabolism can make sustained weight loss and steady energy levels seem unobtainable. The good news is that with the right knowledge and tools, most people can improve their metabolism and increase the number of calories they burn throughout the day!
Some factors may be out of your control when it comes to your metabolic rate, such as:
- Height & weight
- Genetic factors
All this aside, keep reading to find out what you CAN do to reset your metabolism!
More muscle = faster metabolism!
Did you know that lean muscle burns significantly more calories than the same weight in fat while your body is at rest? Building lean muscle is an essential metabolism-boosting secret. (2)
The most effective way to build your muscle mass is through strength training. An interesting study found that after a few months of consistent strength training three times per week, participants raised their body’s resting metabolic rate significantly! (3)
The best foods to reset your metabolism
Not only does a protein-rich diet support muscle mass for a boosted metabolic rate, but digesting food itself burns calories, with protein burning the most, compared to both carbs and fats. Some research shows that increasing protein intake in your diet can temporarily enhance your metabolic rate by 15-30% (4).
Minerals like iodine, selenium, and iron are essential for the proper functioning of your thyroid gland, which helps to regulate and support a healthy metabolism (5). Adding mineral-rich options like seafood, nuts, seeds, and legumes can help your thyroid function more efficiently.
Coffee & Tea
What do both coffee and tea have in common? Caffeine! Studies show that consuming healthy amounts of caffeine can significantly increase how many calories your body burns (6). Also, tea contains plant chemicals called catechins which can work alongside caffeine to increase metabolism further. For example, green tea and oolong tea have been shown to enhance fat-burning by up to 16%! (7)
Can supplements help?
You bet they can! But remember, supplements are there to assist your efforts, not replace them! This means they need to be part of a low calorie meal plan with nutrient-rich food and a healthy lifestyle.
Here are some of our top supplements to support a metabolic reset:
Garcinia Cambogia is considered one of the #1 natural metabolism-boosting weight loss supplements. This tropical superfruit contains a powerful compound called HCA, shown to support the body’s use of fat as energy, curb cravings for carbs, and support lower blood sugar (8) (9).
Apple Cider Vinegar Capsules or Gummies
Animal studies have shown that apple cider vinegar may help support weight loss by increasing an enzyme in the liver known as AMPK, which naturally promotes metabolism by increasing fat burn (10). The taste and smell of liquid ACV can make it hard to add to your diet, so we’ve solved this problem with super convenient ACV capsules or delicious ACV gummies, which may also reduce your cravings for carbs and support better digestion!
AdaptoZen Superfood Greens
With a targeted metabolism blend containing green coffee bean extract, green tea extract, and organic matcha powder. PLUS essential minerals to support thyroid health and other metabolic processes, our brand-new Superfood Greens powder would make the perfect addition to a protein-rich metabolism-enhancing morning smoothie!
Extra tips for a faster metabolism
Whenever you move, you burn calories - therefore, the more you get moving, the higher your metabolic rate! Movement doesn’t just have to include an intensive workout routine - every little bit counts! Even just standing up and walking around in between sitting at your desk, taking the stairs, and doing chores around the house can make a big difference if you’re looking to lose weight.
Don't starve yourself!
A healthy diet is essential to reset your metabolism, and while eating a little less may be one of the keys to weight loss, did you know eating too little can be counterproductive? When you eat too few calories, your body activates “starvation mode,” which decreases your metabolic rate to preserve energy and keep you safe, leading to weight gain in the long run (11).
Get a good night’s rest
High-quality sleep is essential to every aspect of health, including your weight and metabolic rate! A 5-week study found that disrupted sleep and irregular sleeping times slowed down the participants resting metabolic rate by almost 8%! (12)
A simple and effective way to improve your metabolism is to increase water intake in your diet? Sounds too good to be true? Research has shown that drinking 500ml of water before a meal may temporarily raise metabolic rate by up to 30%! (13)
Now that you’ve got the lowdown on your metabolic rate and how you can start revving it up, it’s time to start putting some of these simple tips and tricks into action! But remember, there’s no need to do it all at once - instead, choose a few ideas that you find most doable and that you know you can stick to consistently for sustainable results!
Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.