Unlock Your Metabolic Code
How to Lose Weight Effortlessly with an Active Metabolism - Part 1
Despite exercise and a healthy diet, weight loss success simply does not want to show up on your scale? Then what is slowing down your metabolism? Some people suffer from extremely sluggish metabolisms, making it very difficult to reach their comfortable weight.
You have probably all heard of ways to stimulate your metabolism. But are you aware that there are various things that slow down your metabolism? What should you avoid if you want to lose weight?
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The good news: There are many simple tricks that can be easily incorporated into everyday life to boost your metabolism.
10 reasons for a sluggish metabolism and what you can do about it
True to the motto, “The good into the pot, the bad into the crop”’… What we eat is shredded, processed, and sorted into useful and useless. Useful things are transported to the cells, while useless things are excreted as quickly as possible. These processes are called metabolism, thanks to which we are supplied with energy, build up body substance, and can regenerate.
Read here which everyday habits influence the metabolism:
1. NOT ENOUGH LIQUID
Every process in the body depends on drinking enough! Now imagine that you drink just half a liter less(about 4 cups) than your system needs every day, which already results in a fluid deficit of three and a half liters in one week. Even mild dehydration has a negative impact on our organs.
Blood is the means of transport, the bloodstream is the highway. When there is a lack of fluids, the blood thickens and there is slow-flowing circulation. Now the transport of oxygen, nutrients and messenger substances, as well as the removal of waste products, is much slower. This restricts the entire metabolism.
Science has yet to come to a common denominator on the subject of hydration, but a general rule of thumb is that we should drink between half an ounce and an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day. If you live in a hot climate and exercise a lot, you need to drink around 150 ounces of water. Alternatively, if you live in a cold climate without any particular physical activity or lead a sedentary lifestyle, you would require less water.
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Ginger, as a tea and flavor enhancer, strengthens the immune system. It relieves pain, is anti-inflammatory, clears the airways, is slightly diuretic and its pungency also gets digestion going. According to a study by the University of Sydney, the contained gingerol activates a protein that transports the glucose obtained from food directly into the muscles. It is also helpful with type 2 diabetes. (Drink the tea only until midday, as it can wake you up).
2. EATING TOO LITTLE
A diet gives the body the signal of a “time of need”. It quickly switches to the back burner and the organism now tries to be particularly economical with the available energy. Diets are always a short-term endeavor, cannot be sustained for long, and even if you only eat the same amount of food afterward as before, the fat cells now fill their stores all the more.
Eat when you're hungry and break the habit of having to finish your plate when you're already full.
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Slow eaters are the fastest at burning fat. The more time we take to eat and the slower we chew, the quicker the brain and thus the stomach is full.
3. SNACKING IN BETWEEN
Sugar and white flour spike blood sugar and the body burns these readily available sugar building blocks instead of dealing with fat metabolism.
Save yourself the "in between snacks" and treat yourself to the sweets after the meal. The blood sugar level is already high and because you are already full, the portion of the “sweet” dessert is usually smaller.
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Dark chocolate with a cocoa content of at least 70% supports fat metabolism (helps to lose weight and improves cholesterol levels).
4. TIRED METABOLISM DUE TO MALNUTRITION
Malnutrition is common even in our affluent society. For example, with the frequent consumption of ready-made products, a lot of sweets with sugar and white flour combined with little or no fresh foods. The vast majority of Americans are not eating enough fruits and vegetables, according to a new report from the CDC.
The Standard American Diet (SAD) does not provide enough high-quality calories. With a deficiency of just 20% of the urgently needed vital substances, the enzyme function can be reduced by up to 50%.
This means that the cells can not absorb enough energy through the cell membrane and literally starve. If even one vitamin is missing, the metabolism cannot function ideally. Nutrient-poor and unnatural foods are alien to the body. The metabolism cannot use them sensibly.
"Slow carbohydrates" contain fiber that keeps the body full for longer, provides a lot of energy, and stimulates the metabolism. Valuable carbohydrates can be found in fresh or frozen fruit, fresh or frozen vegetables, salad, legumes, whole grain products (no wheat), protein bread, oatmeal, porridge.
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The Artichoke – Lowers Cholesterol and Pounds: The artichoke's popularity is often limited to its canned variety as a pizza topping. The fresh bud heads are not only a culinary delight, they also belong to the medicinal plant group because they promote the work of the liver and bile, lower cholesterol levels, and help you lose weight. 100g has just 20 calories.
5. LACK OF REGENERATIVE SLEEP
Sufficient sleep is essential for digestion and metabolism. Only then does the body have the necessary rest for important digestive processes and can thus stabilize its fat balance.
The smallest sensory stimuli have a major impact on our body and on the fulfillment of our vital needs. The cells still demand sleep, but the information has not yet reached the hormone-releasing receptors due to a disruption.
Give your body and brain a chance to relax! Disturbing information from news programs and a high information density can stir up the mind. Switch off and take a break from information!
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If blue light (screen light, LED light, ...) hits the retina, it inhibits the production of the sleep hormone melatonin. Red light components, on the other hand, have a positive effect on our readiness to sleep. Either you put your smartphone and other devices aside one to two hours before you go to sleep or you use a free app with a blue light filter.
Find out in my next blog 5 more reasons for a sluggish metabolism and which simple measures can have an effect.
How are you boosting your metabolism? Let me know in the comments below or on my Facebook Group “The Living Well Community”! As always, I am curious.
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How to strengthen and boost your metabolism to help you manage your weight, I will show you in my upcoming podcast "Fire Up Your Metabolsim". Check here for more information about the podcast as well as an overview of all our episodes!
For now, I wish you every success in speeding up your metabolism and boosting your body's natural energies!
Enjoy your day!
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Patrick
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