When you want to lose weight there are several things you need to know about. Of course, healthy nutrition and exercise are important. But when you are the type that can lose weight with tremendous difficulty, there is something else you need to know about: metabolism.
Many people (especially women) have a slow metabolism so they can not lose weight for a meter. Less food does not seem to help, and more sport saves a few grams per month. When you have a slow metabolism, it is very important to solve this problem before you even think about something else to deal with.
It is impossible to lose weight as long as your metabolism is not in order.
That is why I am going to teach you in this article what exactly your metabolism is and how you can increase it in a healthy way so that weight loss becomes a lot easier. If you are someone who does not or hardly loses weight while you are already eating a little, this article is for you.
In addition, you will learn in this blog:
- When you exactly get a slow metabolism
- What the 7 signs of a slow metabolism are
- Healthy tips with which you can quickly and easily increase your metabolism
- A simple scheme to slowly and responsibly accelerate your metabolism WITHOUT gaining weight
What is your metabolism?
When I ask what your definition of ‘metabolism’ is exactly, I bet that you can come up with something. Probably nothing beats the biological substantiation of your definition. But you can feel something inventive about the word ‘metabolism’.
If someone talks about metabolism, you also know exactly what he/she is referring to. So you also know emotionally what a slow metabolism is.
But how it works organically is a complicated story. Let alone that different words are used for the same phenomenon. For example, the words metabolism, metabolism and digestion are often used as synonyms.
On one blog you can read how you can increase your metabolism while they talk about metabolism on the other. Not quite the same.
I will give you a brief summary of what each word means about:
- Metabolism: this often indicates how many calories your body needs to function normally. When someone wants to increase their metabolism rate, he wants to burn more calories to lose more weight.
- Body Chemistry.: body chemistry is often used when hormones are involved in an explanation. Often it is used as a synonym for metabolism. Although hormones are certainly involved in lowering or increasing your metabolism, an increase in hormones is often the result of increasing your metabolism. You can swallow/spray hormones to increase your metabolism, but that is not what an average person does. So see this word as something that is used when you talk about a scientific explanation of metabolism.
- Digestion: this is also used as a synonym for metabolism. But digestion in science means more on your gastrointestinal tract than the caloric consumption of your body’s cells. A slow digestion has nothing to do with your caloric intake. You may have gastric or intestinal abnormalities resulting in something wrong with your digestive system. Although this can cause your weight to increase (or become extremely thin), it is again not the right word to explain the inability to lose weight for 99% of people.
I will, therefore, in this article, mainly talk about the first one to have: a slow metabolic rate
Explaining the exact effect of your metabolism is very complicated and many words are needed. But I will give you the simplified and simplified version here since you want to know how to increase a slow metabolism rather than just what the metabolism entails.
Your metabolism is determined by the amount of energy that all your body cells need together. This is called your basal metabolism. This is the amount of energy you need to function ‘normally’.
However, this need is variable.
- Do you make more effort? Then your metabolism rises. (source)
- Do you make less effort? Then your metabolism decreases.
Not only is the amount of effort you made determines the number of calories you consume daily. Also, the amount you eat is extremely decisive for your metabolism. It is the main reason why people get a slow metabolism.
When do you get a slow metabolism?
Imagine that you were still a caveman 10000 years ago. You do not have to study history to know that you did not have any supermarkets back then. And you also understand that you had to hunt and collect your food yourself. Hence, what cavemen are often called ‘hunters and collectors’.
When you have such a lifestyle, you do not always have food. One day you can slaughter a mammoth and eat it for a long time. And another time you do it with two berries a day because there is nothing around you to find.
Your body has thereby learned to adjust your metabolism to your calorie intake:
When a lot of food is available, your body will burn more. After all, your body does not have to be as efficient with calories as 
there is half a mammoth that you can eat.
But when little or no food is available, your body will reduce its metabolism and protect your fat reserves as long as possible.
Your body does not know when you have access to food again. So it goes out of the worst scenario and puts your metabolism at the lowest level.
So if you eat ‘too little’ nowadays, your body will think that no food is available. As a protective mechanism, your metabolism is then almost turned off and you do not lose weight. To lose weight you must eat less … but you should NOT eat too little.
Slowing down your metabolism is not an all-or-nothing story. So it is not that there is a clear limit somewhere where your body switches to ‘survival’ mode.
The less you eat, the lower your metabolism becomes.
The longer you eat too little, the slower your metabolism becomes.
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Signs that your metabolism is affected
Not enough food will, therefore, cause your metabolism to slow down. If you have a hard time losing weight, UNDERTAKING that you eat too little …
… then this is probably the reason why you do not lose weight much. It is a brainteaser that you have to read a few times. He is important to understand.
Below I have made a small overview of the most common symptoms with a delayed metabolism.
All are the logical consequence of far too little food and a body that thinks that no food is available.
# 1 It is very difficult to lose weight
This obviously speaks for itself. If you eat too little, you will not be able to lose weight for a meter. You see this especially in people who are (heavily) below 1500 kcal per day.
I have often experienced that there are people (often women, unfortunately) among the 1000 kcal food because they want to lose weight. Unfortunately, this is precisely why these people do not lose weight.
Do you eat (relatively) healthy and do you exercise a lot and can not lose weight despite all this? Then you probably have a slow metabolism.
# 2 You easily gain weight
When you eat too little, your body will benefit more from weight gain than weight loss.
At such a moment your body is like a sponge that absorbs everything and holds on to what it comes across. Do you get (much) easier weight than you lose? Then chances are that you have a high metabolism.
# 3 You get spontaneous binge eating
This one is not too bad when you eat too much chronically. A logical consequence is that you are hungry as soon as you see, smell or taste food.
Hunger showers only occur when you know that there is food (and you are not satisfied). As soon as you take a bite of food, your body wants more and more to draw on the shortage of energy. The result is that you eat a lot in a short time.
# 4 You are chronically fatigued
Calories are energy. And if you have a lack of it, you will be tired. Do you have a chronic energy shortage because you eat too little?
Then you will be chronically tired. So if you are always tired and lifeless, it can be very good because you eat too little. Are you suddenly giving in to a hunger process? Then you will suddenly notice that you have much more energy as a side effect.
# 5 You often feel cold
When you eat too little, your body will have to deal with the handful of calories that you ingest. Keeping your vital organs 
running (brain, heart, lungs, kidneys etc) is the most important thing.
The rest of your body is an afterthought at that time. In this way, little energy is sent to your muscles so that you physically have little energy to move and exercise.
But whatever you do is spend less on maintaining your body temperature. Believe it or not but keeping your body on temperature takes a lot of energy.
Instead of “wasting” energy to keep your body’s thermostat at 37 degrees, your body chooses to turn it down.
The result is that it makes you feel cold faster. Which may explain why so many women label themselves as ‘chilies’: they only eat far too few calories.
# 6 You have a low libido
This is also one where you would not think about when you eat too little. Sex is very important to us. For both men and 
women. But if you eat too little, you will not feel like it. That is not because sex costs so many calories.
To understand this you have to understand a bit back in time and the evolution of us as a human being. Although sex is a good way to improve the bond with your partner … it is primarily biological to make babies.
And if you eat too little, your body organically thinks that you are in an environment where there is little food.
Letting a child grow up in this is certainly not a good idea.
Feeding an extra mouth means that you have to distribute the available calories to more people. And this reduces the chances of survival of both you and the child.
That is why your body decides to lower your libido if you eat too little chronically. Are you noticing that you have suddenly had less sense in sex lately (or even years)? Then it may be due to the lack of calories in your life.
# 7 You feel dejected
Feeling dejected is an overarching effect of having too little energy:
- Your muscles get little energy so you can not / do not want to move
- You have little energy for nice conversations
- Your body has little energy to make fine hormones
The result is that you start to feel depressed and depressed. Again: as soon as you start eating more you will start to feel better. Depression is often seen in evolutionary terms as a survival strategy. By doing little and by sitting down, you save a lot of energy.
7 Healthy tips to increase and improve your metabolism
If you have a slow metabolism, it is annoying but fortunately not the end of the world. Research shows that by eating more you can increase your metabolism. Even if you have eaten too little for years, you can improve your metabolism. It may take weeks before you have increased this.
To make it as good as possible, I have here a list of tips for you.
You also have a video here that can give you a flying start:
# 1 Start eating more (and better) slowly
This is actually the most important tip to improve your metabolism. And hopefully, it is no surprise to you that you have to eat 
more to increase your metabolism.
By eating more, your body will slowly get used to having more food in stock. It will gradually screw up your metabolism bit by bit.
After all, one day more food does not have to mean anything in evolutionary terms. It may simply be that you have come across a bush of blackberries that you ate at once.
Only when you structurally eat ‘more’ will your body understand that you are now in an environment where calories are not scarce.
To prevent you from doing something wrong, it is good to know what you eat every day for calories and what you need physically. You want to work towards a good 1500+ kcal. Ideally, you eat no less than 300 kcal under your calorie requirement.
# 2 Schedule to improve your metabolism
What you want to prevent, while restoring your metabolism, is that your weight arrives. Your body is a sponge during such a chronic energy shortage. Everything it receives will save it like a sponge.
If you suddenly decide to eat double, your body will store the surplus of calories as fat. You will therefore become fatter even though you want to lose weight by eating more. The trick to prevent this problem is to slowly increase your calorie intake.
For example, if you know that you are now eating 800 kcal per day, it is wise to restore your metabolism by eating 100 kcal more each week.
If you work yourself from 800 kcal to 1500, it means that you need 7 weeks to slowly restore your metabolism.
That’s a good time … but then you get your metabolism back for the rest of your life (if you keep eating enough). That is of course worth the effort. So know what to expect and how long it will take.
Do not try to eat more than 100 kcal per week extra. Do you do this? Then you risk that you will store the ‘excess’ calories as fat. Even if you only eat 100 kcal per week extra, there is a little weight in the short term. But in the longer term, this will go off again.
Do you want to lose weight without delaying your metabolism? Then you can handle it like this:
- Monday: eat your normal calorie requirement
- Tuesday: eat 300-500 kcal underneath
- Wednesday: eat 300-500 kcal underneath
- Thursday: eat your normal calorie requirement
- Friday: eat 300-500 kcal underneath
- Saturday: eat your normal calorie requirement
- Sunday: eat anything you feel like (a so-called cheatday)
# 3 Eat more proteins
When you want to increase your metabolism, eating protein is one of the best things you can do.
It even goes so fast that after a few hours you can already experience the first results. It costs a lot of energy to digest proteins. This is called the thermal effect of proteins (or food in general).
Other macronutrients (proteins, fats, carbohydrates) also have this effect, but the effect on proteins is the greatest:
- Fats: speed up your metabolism by 0-3%
- Carbohydrates: accelerate your metabolism by 5-10%
- Proteins: speed up your metabolism by 15-30%!
Proteins are clearly very important.
Check out my articl about the Protein-rich diet
In addition, proteins saturate enormously so that you will suffer less from hunger. And to top it all off, a breakfast with lots of protein will take care of the following:
- People think about eating 60% less often
- People have 50% less sense in snacks in the evening
Best important things if you want to increase your metabolism and at the same time want to prevent hunger.
Where you take out your proteins makes little difference. You can choose fish, meat, eggs, cheese, dairy products and nuts. Enough tasty products to fill your belly.
# 4 Do strength training
Strength training is my favorite way to increase your metabolism.
Research shows that it can increase your metabolism by 9 to 11%. In addition, the so-called afterburn effect is the highest of
all sports. how many calories per day.
This is the effect of burning extra calories after training because your metabolism is still running. The longer (and especially more intensively) your sport, the greater this effect.
This makes strength training better than running because you not only burn calories during training but also when the training is over.
In addition, the extra muscle mass will give your curves (and therefore self-image) a boost.
This will make it easier for you to get out of the depressed spiral you might be in.
Also, an advantage of more muscle mass is that you burn more calories during the day.
# 5 Do HIIT Training
In addition to strength training, a short high intensity workout is a very good way to increase your metabolism.
Not only can you lose up to 7 times more fat than with running, but you also grow a nice load of muscle mass, unlike cardio.
HIIT workout
And the beauty is that you do not have to do it often. It is sufficient to do it only 3 to 4 times a week for 20 minutes.
A study has also shown that doing intensive spinning training for 45 minutes causes you to burn an average of 519 kcal.
You also burn another 190 kcal in the 14 hours afterwards by the afterburn effect.
You burn 37% more by actually doing absolutely nothing except to follow a HIIT training.
Other studies show some lower numbers but still show an afterburn effect.
# 6 Make sure you sleep well
Sleep is one of the most important health-related things you can do for your body. When people sleep for only 4 hours a day for 5 days, their metabolism decreases by 2.6%.
That does not sound very good, does it? But here are a few other studies that show the lack of sleep and obesity:
- A sleep deprivation is related to a 55% higher risk of obesity in adults and 89% in children
- A lack of sleep leads to fluctuations in the hormones leptin and ghrelin, causing appetite to be poorly regulated
- When pilots miss 15 hours of sleep in a week, their cortisol level rises by 50-80%
Stress can also have a lot of adverse effects on your fat storage and hunger. Due to prolonged stress, you make it anti! stress hormone cortisol. This hormone mainly leads to fat storage around the belly and makes you feel more like eating.
So make sure you sleep well and take hours. Although it might be tough to say that you do not sleep a lot and if half a robot goes through life, you pay the main prize in the long term.
The Bottom Line
Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.
Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.
Now You Can Slow the Aging Process to A Crawl, Quickly Sculpt The Body You’ve Always Wanted, Plus Make It Look As If You’re Aging ‘Backwards’… And Do It All In Just 90 Minutes A Week
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