Tips to boost a plateaued metabolism

Leanne Azimov

If you’re stuck in a weight loss plateau and the number on the scale won’t go down, your metabolism may be the culprit. Luckily, there are ways you can naturally boost your metabolism to overcome that annoying plateau.

The following are potential reasons why your metabolism slowed down and what to do about them.

  1. Being on a very low calorie diet for too long.
    Do you ever notice that when you start a low calorie diet it works initially but after a couple weeks you reach a plateau? This is a result of our bodies’ natural adaptation to survive. Our bodies’ sense the caloric deprivation and consequently slow down our metabolism to keep us alive.

My advice is to stop using low calorie diets as a way to lose weight. Focus on nutrient dense foods, eliminate sources of added sugars and keep portion sizes moderate.

  1. Skipping meals or following an intermittent fasting diet.
    For many people skipping meals can cause their metabolisms to slow down due to the same mechanisms explained in being on a very low calorie diet. People with slow metabolisms are encouraged to eat frequent, high protein snacks throughout the day. Aim for consuming a meal or a snack every 3 hours. Some examples of high protein snacks include: 1-2 hard-boiled egg, ½ cup of cottage cheese, ¾ cup of Greek yogurt.
  2. Consuming a lot of artificial sweeteners and highly processed foods.
    “Diet Foods” typically contain a lot of artificial ingredients, which adds burden to our digestive system and slows it down. They also contain minimal nutrients. My advice, ditch the diet foods and focus on real foods that contain tons of nutrients. Our metabolisms need adequate amounts of vitamins and minerals to function optimally. Ensure you’re consuming protein, healthy fats, vegetables, fruit, legumes and whole grains.
  3. Over or under-exercising
    Exercising on a regular basis is an excellent way to boost your metabolism. However, according to Fitness for Freedom’s Richard Tardif, it is important to constantly change your exercise regimen. “The body gets used to the same training stimulus that’s why it’s important to vary things for continued progress.”

I hope the following suggestions helped, but if you feel like your metabolism is slow beyond the reasons I mentioned above, I recommend talking to your doctor about checking your thyroid. The thyroid is a small gland in the neck that is responsible for secreting hormones that regulates growth and development through the rate of metabolism.


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