A 'Slow Metabolism' is the potential cause of many concern for people when it comes to losing weight
The frustrating of seeing friends/family and social media of people losing weight with ease
While your own struggle (no matter what you do) just don't seem to be giving you the same rewards
So...
In todays post I want to talk about a 'Slow Metabolism' and the things you can do to help speed this up
Hormones and Genes
Let us start with things that can be out of our control
Depending on your age and also where your body is
Hormonal changes will play a factor in your metabolism
This is why it is really important that you use companies like Numan and Medichecks to get yearly blood work
You can then see how you are function and if there is anything that needs further research
And if there is anything you can personally do yourself
Note: While this is a factor is does not mean it is an excuse... and things like this just make things slower
But if you stick with the next parts of advice then you will still see results
Total Calorie Intake
For most women, 1000-1200 calories per day seems to be their go to numbers when it comes to losing weight
The problem with this is that
If your body needs more to 'survive' then you are under feeding yourself
Meaning;
Energy is reduced
Sleep is reduced
Stress is increased
Recovery is reduced
Muscle mass is lost
The easiest food plan to follow is; 3 Main Meals and 2 Snacks
Start with this and then look at the type of foods you are eating during this
Remember the golden rules
5-7 portions of vegetable
2-3 pieces of fruit
lean meat with every meal, or protein source
3 litres of water per day
With the snacks
Having fruit, yoghurt, nuts/seeds is a great way to start and can also help reduce a sweet tooth
Note: If you are on a low calorie diet like the above you need to slowly increase your food
You can't go from that low to1600-1800 calories for example
Start by getting your snacks right and monitor that for 7-days
And then move on to the main meals
Remember the golden rule too.... 80% of your food intake must be single ingredient foods
Strength Training
At Gym Reb3l we have 3 dedicated strength sessions each week
Now... when I say strength
I do not mean a fitness class where you all do the same thing and lift heavy and light mixed
I mean a dedicated strength training program that is built for you
One that takes in to account
Your exercise history
Your medical history
Your goals
By following a specific weights based program for you
Your muscle mass increase
And as your muscle mass increases then so does your metabolism
If you eat too little.. this won't happen
And if you lift light weights because you 'just want to tone'
This won't happen either
Find a personalised, dedicated strength based program that is aligned with your goals and is specific to you
Sleep and Recovery
This is unique to you
Each of us has individual needs when it comes to sleep and fully recovering from our workouts and day to day activities
On average it is between 6-8 hours sleep that most people need
Monitoring your sleep through your watch is a great idea to track this and how much you are consistently getting
If you are lacking sleep and fatigued all the time it can affect your food intake (more sugary generally) as well as your actual recovery and ability to repair and rebuild broken down muscle
Sleep must be a priority to your recovery and also mental health
Lack of sleep has a whole host of problems associated with it
So make sure this is on your list
Note: if you sleep all the time then this could be down to an underlying health issue or lack of food
Which is why blood work is essential
Finally
There is a lot you can look at yourself before you think it is hormone or just you being 'unlucky'
Start with the advice above and install all of that (plus your blood work) and monitor your progress
If the worse case is you do have something hormonally or gene related affecting your metabolism
At least from the above you would have done everything and also helped to improve your health and kick start an amazing, healthy lifestyle
Ready to take charge of your weight loss journey? Gym Reb3l offers the best weight loss program in Liverpool, designed to help you achieve lasting results. See why we stand out:
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