How to increase your basal metabolism? Complete Guide

Difficulty losing weight? Have you wondered if your metabolism might be a factor? If you struggle to burn calories even when exercising or eating a healthy and balanced diet, your metabolism is probably slower than others. 

Do you want to know how to boost your metabolism? 

There are nevertheless solutions to speed it up and you can discover them in this article.

A slow metabolism struggles to burn calories, especially when you follow overly restrictive diets that tend to disrupt and slow it down.

Indeed, when the intake is too low compared to your needs, the body will reduce its catabolic phase, which corresponds to the process of breaking down our organic compounds (molecules) and which results in the release of energy.

In other words, your body will reduce its energy expenditure and, when you stop the diet and eat to your fill again, your body will maximize its reserves and you will regain the few lost kilos. Therefore, it is not necessarily the best solution to get rid of your few excess kilos.

Moreover, other factors come into play, the microbiota promotes digestion, if it is unbalanced, it no longer properly assimilates nutrients which will result in longer digestion, a slowed metabolism, and less efficiency than it should be.

Unlock your metabolism

To know how to increase your metabolism and to unlock a slow metabolism, it is essential to understand the factors that slow it down. An unbalanced diet, lack of physical activity, and stress are all factors that can negatively influence metabolism. Adopting a healthy and balanced lifestyle is therefore essential.

The impact of protein consumption

Proteins play a crucial role in stimulating metabolism. They require more energy to be digested, which increases calorie expenditure. Additionally, they promote muscle growth, which increases basal metabolism.

The influence of sleep on metabolism

Sleep is a factor often overlooked but essential for maintaining an active metabolism. A lack of sleep can slow down metabolism and promote weight gain. It is therefore important to ensure quality sleep in sufficient quantity.

Boost a slow metabolism

To boost a slow metabolism, it is important to combine a balanced diet, regular physical activity, and good hydration. Dietary supplements can also be a valuable aid to provide the necessary nutrients and support metabolism.

The influence of a balanced diet on metabolism

A balanced diet is essential to maintain an active metabolism. Nutrient-rich foods, such as fruits, vegetables, quality proteins, and whole grains, provide the necessary energy to support metabolic functions. Avoiding processed foods and those high in added sugars is also crucial.

The importance of hydration to maintain an active metabolism

Hydration plays a key role in maintaining an active metabolism. Water is involved in many chemical reactions in the body, including those necessary to burn fat. A lack of water can slow down metabolism and hinder weight loss. It is therefore important to drink enough water throughout the day.

To increase basal metabolism, it is essential to understand the mechanisms that regulate it. A balanced diet, rich in essential nutrients, is crucial. Proteins, for example, play a key role in stimulating metabolism. They require more energy to be digested, which increases calorie expenditure.

Moreover, regular physical activity is essential. Strength training exercises, in particular, promote muscle growth, which increases basal metabolism. Indeed, muscles consume more energy at rest than fat.

• Increase the intake of good proteins such as eggs, lean meats, and fish.

Be careful not to consume them in excess, as they can have harmful effects on the kidneys. It is generally recommended to consume at least 0.83 g of protein per kg of body weight. For example, if you weigh 60 kg, you should consume at least 50 g of protein per day (60 x 0.83 = 49.8 g). You can increase this intake up to 1.8 g depending on your physical activity, without ever exceeding 2.2 g per kg of body weight.

• Limit the consumption of saturated fats (cold cuts, fatty meats, processed products, …).

The most effective physical exercises to boost metabolism

Physical exercises are essential to stimulate metabolism. High-intensity exercises, such as HIIT (High-Intensity Interval Training), are particularly effective in increasing calorie expenditure. Strength training is also important because it promotes muscle growth, which increases basal metabolism.

The benefits of weight training on metabolism

Strength training has many benefits for metabolism. By increasing muscle mass, it allows you to burn more calories at rest. Additionally, strength training exercises promote the release of hormones that stimulate metabolism. Incorporating strength training sessions into your exercise routine is therefore an excellent way to keep your metabolism active.

Change your lifestyle, engage in physical activity regularly, start with a daily 30-minute walk. 

Then, once your body gets used to it, you can start slightly more comprehensive activities like running, swimming, or weight training. By practicing sports, you cause micro-tears in your muscles, and proteins will intervene during the recovery phase to rebuild this muscle fiber. For this, the metabolism will burn more energy and therefore calories at rest.

Stay hydrated, water is essential for the body. It participates in many chemical reactions in our body. 

A lack of water notably slows down the oxidation of fats. You can choose waters rich in bicarbonate such as Vichy Célestins. 

Be careful with waters high in sodium that promote water retention. Avoid flavored waters that usually hide a significant amount of sugar. 

Tea or coffee help to increase metabolism thanks to caffeine and theine which activate fat burning. 

Stimulate it after 40 years

After 40 years, metabolism tends to slow down naturally. To stimulate it, it is crucial to maintain regular physical activity and adopt a nutrient-rich diet. Resistance exercises, such as weight training, are particularly effective for maintaining muscle mass and increasing metabolism.

Stimulate it after 50 years

From the age of 50, metabolism can slow down even further. It is therefore essential to continue engaging in regular physical activity and to consume foods rich in protein and fiber. Dietary supplements can also be a valuable aid in filling nutritional gaps and supporting metabolism.

Some foods are particularly effective at boosting metabolism. Proteins, for example, require more energy to be digested, which increases calorie expenditure. Foods rich in fiber, such as vegetables and whole grains, also promote a feeling of fullness and help regulate metabolism.

The food that speeds up metabolism

Among the foods that speed up metabolism, cayenne pepper is particularly effective. It contains capsaicin, a substance that increases thermogenesis and promotes fat burning. 

Green tea, rich in catechins, is also an excellent choice to boost metabolism.

D-LAB offers a wide range of dietary supplements to address your issues. The Fat Burning Program is comprehensive. It consists of 3 products that work in synergy, the Metabolism Activator helps to increase your metabolic rate thanks to its composition of highly dosed vitamins and minerals.

Thanks to its active ingredients such as kola nut, cayenne pepper, mate, and ginseng, for example. It stimulates thermogenesis, which is a mechanism by which the body produces heat.

As a result, metabolism increases and energy burning along with it. This helps to optimize weight loss. The Active Energy Complex acts on fat burning to help lose weight.

Finally, the Slimming Detox improves digestion and promotes the elimination of toxins accumulated daily. Thanks to this program, you will be able to give a real boost.

Boost metabolism to lose weight

To complete this program, you can take Detox tea for a cleansing action thanks to green mate, fennel, and ginger. This combination of active ingredients will stimulate the filtering organs daily to promote elimination.

It is possible to increase metabolism without engaging in intensive sports. A diet rich in proteins and fibers, as well as hydration, are key factors. Dietary supplements can also play an important role by providing the necessary nutrients to support metabolism.

In summary, boost your basal metabolism by dividing your meals into several smaller meals, consume high-quality proteins, and engage in physical activity. If this is not enough, support your body with natural and suitable dietary supplements.

Want to take care of yourself?
Discover the Elsee Well-Being offers.

Your expenses on alternative medicine & dietary supplements reimbursed!