You are no longer able to lose weight while you eat less and exercise more? Associated with digestive problems, difficult sleep and poor muscle recovery, this phenomenon is most certainly the result of a blocked metabolism. This is common among dieters. Fortunately, there are solutions for boosting a metabolism slow.
What is a blocked metabolism?
Consisting of catabolism and anabolism, metabolism refers to all chemical reactions that allow the human body to function. Two types of metabolism are generally opposed:
- the basal metabolic rate (or basal metabolic rate), which keeps the body alive;
- the active metabolismThis is the extra caloric intake needed for the body to perform physical activity.
Each metabolism is unique and depends on several elements: gender, age, genes, lean body mass or sleep.
The metabolic function is complex. To play its role fully, the metabolism relies on a perfect balance between the nervous system, the hormonal system and the digestive system.
A simple imbalance can result in a slower metabolism. From low-calorie diets too frequent or too much are often the cause of a blockage of the metabolism, because they inflict a violent stress on the body. This also affects the overweight people or in an obese situation, as a developed muscle mass allows to eliminate more calories.
In concrete terms, the organization enters into energy saving mode and therefore no longer seeks to burn calories in sufficient quantity. This reduced energy expenditure leads to a storage of the remaining calories.
During a metabolic dysfunctionThe nervous, hormonal and digestive systems no longer perform their functions optimally. This results in a weight loss difficult. Even if you reduce the number of calories you consume to a minimum (caloric deficit), you will not be able to lose the extra weight. Worse, as soon as you increase your intake, you gain a lot of weight back.
The consequences of a blocked metabolism
In addition to stalled weight loss, having a slowed metabolism leads to several adverse health effects:
- disturbed sleep,
- painful joints,
- a weakened immune system,
- digestive disorders,
- slower muscle recovery,
- a heart rate that is too high,
- a general feeling of fatigue.
The accumulation of all these ailments naturally leads to a loss of motivation. Having a slowed metabolism is a real vicious circle. Despite your efforts, you do not lose any more fat and you feel tired. You therefore do less and less sport, which favors weight gain.
To avoid this, we will now see how to boost your metabolism.
How do you fix a sluggish metabolism?
Fortunately, it is possible to unblock a metabolism damaged. In order to initiate a metabolic recovery, the problem must be treated as a whole. This requires patience, as it can take several months or even a whole year to reactivate a blocked metabolism.
Several actions can be implemented:
- improve the quality of food,
- keep well hydrated,
- reverse dieting,
- practice an adapted physical activity.
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The quality of the food
Adopt a healthy and balanced diet is the basis for activating a slow metabolism.
It is advisable to integrate into your diet protein-rich foods and fiber, as they promote fat burning. Eggs, chicken, beef, fatty fish or even the skyr are all products to integrate into your different meals of the day.
Also, make sure that the vast majority of your nutrition consists ofunprocessed food. Contrary to an industrial product, a natural food imposes an additional work to the metabolism to be assimilated, of the order of 50 %.
Of course, you can continue to eat your favorite processed foods (chocolate bars, desserts, etc.). However, it's all about balance and compromise. It should be a minor part of your overall diet.
Hydration
Staying well hydrated is just as important to fight against a blocked metabolism.
A lack of water can really put a strain on your body and slow down its metabolic functions. To avoid this, remember to drink regularly.
The average person should drink between 1.5 and 2.5 liters of water per day. If you find it difficult to drink enough, drinking coffee or tea can help you meet your needs, in moderation of course. You can also flavour your water with lemon juice for example.
Fruits and vegetables such as melons, tomatoes, zucchini, cucumbers or apples are also water-rich foods. Don't hesitate to eat them regularly to stay hydrated.
On the other hand, avoid sodas and other high-sugar drinks. These products are real disruptors for your metabolism. It is better to avoid them!
Reverse dieting
It may seem counterintuitive at first, but increasing the number of calories consumed can help you jump-start a stalled metabolism and lose weight. This is the principle of reverse dieting.
To make a reverse dietyou will need to gradually increase your macronutrient intakes (especially carbohydrates and proteins, a little less fat), and therefore in calories. This will allow your metabolism to gradually start burning calories in a normal way.
You want to do a reverse dieting? Discover the different steps to follow in this article dedicated to the reverse diet.
To go further, I also designed this Reverse Diet Guide to help you achieve your goals.
Physical activity and sports
Finally, it is essential to work out to unblock your metabolism.
The practice of bodybuilding is ideal because it increases the basal metabolic rate and burns calories at rest.
If you used to do very intense cardio exercises, it will be better to replace them with moderate effort activities at the gym.
Conclusion
A blocked metabolism is often the consequence of an inadequate or too restrictive diet to lose weight. To restart it and continue to eliminate fat, the most effective solution is to gradually increase the amount of calories consumed, while practicing a physical activity such as weight training.
