To reset metabolism, key steps include increasing water intake, getting enough quality sleep, eating enough calories with a focus on protein, building muscle through strength training, and boosting physical activity. Managing stress through mindfulness and potentially using certain supplements can also help rebalance metabolism. These actions together support the body's energy needs, rev up metabolic rate, and promote fat burning and muscle growth.
How to Reset Metabolism
- Drink plenty of water (at least 8 glasses daily) to aid metabolic chemical processes.
- Get 7-9 hours of sleep to prevent metabolic slowdown and hormonal disruption.
- Eat enough calories tailored to energy expenditure, emphasizing protein which requires more energy to digest and supports muscle building.
- Strength train or build muscle mass, which increases resting metabolic rate.
- Increase physical activity including aerobic exercise, but avoid excessive intense cardio that elevates stress hormone cortisol.
- Manage stress with meditation or relaxation techniques to prevent cortisol-induced metabolic slowdown.
- Consider supplements with natural metabolism-supporting ingredients like cinnamon, ginger, iodine, and vitamins.
- Eat most calories earlier in the day and consider lighter dinners or intermittent fasting for metabolic health.
Supporting Evidence
- Protein intake increases metabolic rate due to the thermic effect of food and helps maintain muscle mass which burns more calories at rest.
- Hydration elevates resting metabolism temporarily.
- High-intensity interval training can boost metabolism for hours after exercise.
- Adequate sleep regulates hormones like leptin and ghrelin that influence hunger and fat storage.
- Stress management reduces cortisol which otherwise slows metabolism.
- Supplements may fill nutritional gaps to aid digestion and energy production.
In summary, resetting metabolism involves hydration, balanced nutrition focusing on protein, muscle-building exercise, adequate sleep, stress reduction, and possibly supplements. These lifestyle changes naturally rev up metabolism and enhance energy use by the body.
