The Causes of a Slow Metabolism
Some of this is genetically determined. Research shows if you have a parent or sibling who has type 2 diabetes, your mitochondria are likely to be 50 percent less effective at burning calories than the average person, even if you are thin.
However, the biggest hit comes from your diet. More than flavors and calories, food becomes information that tells your cells and mitochondria what to do. When you eat lots of sugar and processed, inflammatory foods including refined oils or simply consume too much food period, you overload your energy factories and damage production.
Likewise, starvation mode means your body clings to fat. After all, your body's number one priority is keeping you alive, not necessarily fitting into that bathing suit when summer arrives. In fact, your body is extremely well adapted at holding on to fat.
Yo-yo dieting, under-eating, calorie-restrictive dieting or other extreme measures force your body's metabolism to slow way down and store fat for that “rainy day" that never comes.
To optimize mitochondria, then, you want to eat the right kinds of foods and eat enough of those foods.
1. Do a High-Intensity Workout
High-intensity interval training involves quick and very intense bursts of activity.
It can help you burn more fat by increasing your metabolic rate, even after your workout has finished
This effect is believed to be greater for HIIT than for other types of exercise. What's more, HIIT has also been shown to help you burn fat
One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17%
2. Getting enough sleep to kick ass AND for your metabolism to crank
If you’re sleep deprived, your metabolism slows down as well as has a negative effect on glucose metabolism and associated hormones. Sleep in the dark, turn down the temperature, sleep with a fan, and snooze naked.
3. Drink cold water
Your body has to expend calories to heat the water. Also before your meal, drink a 1/2 a liter of water. You’ll lose 44% more weight.
4. Take your vitamins, namely Vitamin B & D as well as Iron & Magnesium
Alpha supplements with a B Complex which contains all the B vitamins. They help with both metabolism and mood. You should also take a multi-vitamin even if you eat a balanced diet
5. Eat more protein
the thermal effect of food is how your body burns calories when processing, and proteins have the highest thermic effect which can increase your metabolic rate by 15-30% unlike carbs and fats.
6. Spice it up!
But you have to eat a ton to see an effect.
7. Build muscles to burn more calories at rest
(for each pound, you burn an extra 30-50 calories). How to build? Lift weights and give body amino acids thereafter (aka protein shake).