Your metabolism matters. Only one in eight Americans have a good metabolism. Americans with weak metabolisms are at higher risk for heart disease and type 2 diabetes.
Yet many people don’t know whether they have a high metabolism or a low one. Even fewer know how to improve metabolic health.
What exactly is metabolic health? What are the signs that you have a weak metabolism? What can you do to improve your metabolic health, including through diet and exercise?
Answer these questions and you can start improving metabolic health in no time. Here is your quick guide.
Understand the Essentials of Metabolic Health
Your metabolism is the chemical process your body uses to sustain itself. Your body needs to convert food and water into energy so each organ can function properly. This involves digestion, transportation through the bloodstream, and repair of damaged tissues.
Many people connect their metabolism to their weight. It is true that having a high metabolism can result in low body weight. But obesity is due to a number of factors, and a low metabolism is only one of them.
You may have heard of “metabolic syndrome.” This refers to a group of related conditions that impact a body’s ability to sustain itself. It includes high blood pressure, blood sugar, and cholesterol levels.
Look For the Signs of a Weak Metabolism
Some people may have a weak metabolism without knowing it. They may not notice any problems, or they may have symptoms that overlap with other conditions.
The signs of high blood pressure include a headache and shortness of breath. High blood sugar can lead to someone experiencing extreme hunger, thirst, and urination. High cholesterol can induce chest pain, anxiety, and shortness of breath.
Anyone who experiences the symptoms of at least two of these conditions should see their doctor. They should get tests for diabetes and heart disease. They should also disclose how they eat and exercise.
A doctor can diagnose metabolic disease based on a person’s description of their symptoms and a blood test. Less common signs of a weak metabolism include fatigue, weight gain, and constipation.
Make a Meal Plan
Making a meal plan is the best way to improve metabolic health. You may want to make a meal plan that will prompt weight loss. But you do not want to go on a crash diet.
Most people need a minimum of 1,200 calories. This gives the body just enough nutrients to sustain biological functions. Eat less, and your body will slow down so you cannot lose weight.
You should choose foods that boost metabolism rates. Most foods that do are well-known healthy foods. Leafy greens, fruits, and whole grains are great choices.
You should eat plenty of protein, which will help you feel full. Yet you should avoid fatty proteins like red meat and fried fish. You can select nuts, legumes, and baked seafood for your meals.
Nutrigenetics and nutrigenomics are two important scientific concepts. They relate to how your nutrition affects your genetic code. You should talk to your doctor about them before you begin your diet plan.
You should also drink plenty of water. You can have a glass of water with each meal. Whenever you feel thirsty, you should have an additional glass.
In the morning, you can drink a cup of coffee. But try not to put artificial sweeteners and dairy products into yours. You can also have some green tea, which can reduce your bad cholesterol levels.
Consider Intermittent Fasting
There are a few different approaches to intermittent fasting. You can restrict your eating to eight hours every day. You can eat when you feel hungry within that window, but you cannot have a snack outside of it.
You can try out the 5:2 method. You eat normally for five days, then you limit your calorie intake on two days. You can limit yourself to 1,200 calories every Saturday and Sunday.
You can also fast for an entire day. This may produce substantial swings in your blood sugar and cholesterol levels, but it can induce weight loss quickly.
Talk to your doctor about fasting before you try out any approach. Whatever approach you try, you should drink an ample amount of water. If you feel dizzy or disoriented, you should have some food right away.
Perform Intense Exercises
In addition to dieting, you will need to exercise. Your metabolism rises substantially while your body recovers from high-intensity exercise. This means that you should perform as many high-intensity workouts as possible.
Consider sprinting, rowing, and weight-lifting. If you have bad knees, you can try speed walking. Swing your arms while you move so you burn extra calories and promote your balance.
You should also minimize the time you spend sitting in a chair. Get up and stretch every hour or so. Go to the bathroom so you can get some quick walking in.
When you want to relax, lay down on a couch or bed. Spread your legs out so you can rest your muscles.
You should not push yourself too hard. Give your muscles plenty of time to repair themselves after your workout. Make sure you perform some cooldown exercises to ease your heart back to its resting state.
How to Improve Metabolic Health
You can master how to improve metabolic health. Your metabolism is the total of your body’s biological processes. Your diet shapes your metabolism.
The signs of a weak metabolism include the signs of heart disease. You can start on a healthy diet plan.
Eat fruits and vegetables while drinking water at every meal. Consider an intermittent fasting plan to lose a few pounds. Go for intense exercises like sprinting, but make sure your muscles can rest.
Your metabolism is one part of your health you can improve. Figure out how you can improve the rest by following our coverage.
