Fat Loss Nutrition

Controlling Your Metabolism For the Best Weight Loss Results

controlling metabolism and weight loss

You’ve all heard at least one person say, “I just have a slow metabolism,” and that is usually followed by, “And there is nothing I can do about it”  People are falling back on that excuse much too often these days. Look at those people that have slow metabolisms and then look at what they eat. Those people usually aren’t making healthy food choices.

While some really might have slower metabolisms, they don’t have to just sit there and surrender to the belief that their genetics have doomed them to be overweight forever. They can take control of their metabolism and use it to improve their weight loss goals.

Here are the top 5 ways you can get your metabolism in check and boost it to improve your fat burn and overall health:

1. Eat More Meals

Healthy eating

Controlling your metabolism to either lose weight or maintain your weight is more than just about what you eat, it’s about how and when you eat. People think they need three meals everyday: breakfast, lunch, and dinner. If a person decides they need 1,800 calories per day they will often eat three 600 calorie meals. That’s good that you’re controlling your calories, but there’s a better way.

Eat 5 meals a day. Sounds pretty good, right? Cut those 600 calorie meals into 360 calorie meals. What this does is it keeps your metabolism up throughout the day and makes you feel fuller, too. Instead of your metabolism peaking three times a day (breakfast, lunch, and dinner) and then dropping at other times, you stabilize it so it is always working at a faster pace.

Those five meals may take a little more effort on your part, but it will benefit you in the long run. Prepare and package a couple quick meals in advance that you can take to work and heat up.

I use my Sunday’s to cook and just throw everything in a Tupperware bowl, and then when I leave in the morning, I can grab them and be on my way. It really isn’t that hard. And trust me, if you eat five meals, you aren’t going to go hungry!

Want an even easier way to whip up a healthy, well-balanced, low calorie meal that will satisfy cravings and block hunger? IdealShake is a meal replacement shake that comes in a variety of delicious flavors, and is designed to curb your hunger so you stay full for up to 3 hours! And guess what? It’s super easy to prepare! Just mix one scoop in 8 oz. of liquid and you’re good to go!

2. Build Some Muscle

Woman workout with dumbbells

I’m not saying you need to turn into a full-fledged bodybuilder or become the powerlifting champion of the world. Even lifting a little bit of weights at the gym a couple times a week is a great way to increase functional strength, which will inevitably help you you throughout your daily tasks, and build lean muscle.

How does building lean muscle improve your slow metabolism. you ask? Muscle affects the speed of your metabolism. Additionally, the more lean muscle you have, the more calories your body burns throughout the day. Yes, even when you’re resting on the couch or hanging out at home with your friends and family.

And ladies, don’t worry about becoming too bulky or muscular. Women don’t produce as much testosterone as men. This means it takes more work to build quality muscle. So lift away, and know that you are building a stronger, healthier body and enhancing your metabolism.

Even if you don’t have a pass to a gym, you can do some great bodyweight exercises at home. Here are some workouts you can do from the comfort of your own living room:

  • Push Ups
  • Jump Squats
  • Lunges
  • Chair Dips

Go ahead, give these a try! You can always switch up your workouts by changing up your reps and sets for each exercise.

3. Better Sleep

Young beautiful woman sleeping

For all the workaholics and night owls out there, catching some shuteye is really important for losing weight. Not getting enough sleep can throw off your metabolism and effectively ruin your weight loss goals. Strive to get anywhere from seven to eight hours of sleep a day.

Depending on your schedule and quality of sleep, that may be a little hard to do. If you aren’t able to get a full night’s rest every night, reward yourself with kicking up your feet for a little bit and taking a nap in the early afternoon, guilt-free!

Here are some little tips to get better sleep at night:

  • Don’t drink a lot of liquids before bed. This will help eliminate the need to get up in the middle of the night and stumble into the bathroom, disrupting your zzz’s.
  • Avoid drinking caffeinated beverages in the evening. Sipping on caffeine too late in the day is a surefire way to stay awake in bed, staring at the ceiling.
  • As it gets closer to bedtime, dim the lights in your house, turn off bright electronics and set the mood for sleepiness to takeover.
  • Set a schedule and do your hardest to stick to it. Try going to bed everyday around the same time. This will help set your body’s internal clock and sleep-wake cycle. Not to mention, it will also help you resist staying up just because you’re bored!

Pay more attention to the amount and quality of your sleep each day. It will definitely have some favorable effects on your metabolism.

4. Stay Hydrated With Water

Charming woman drinking water while standing looks into camera

Drinking enough water throughout the day is important for several reasons. Many times our brain may confuse hunger with thirst -not always, but on those occasions, drinking water can help us avoid consuming unnecessary calories.

Secondly, dehydration can have a pretty big impact on our metabolism. Drinking water and staying hydrated has been shown to improve metabolism in healthy women by up to 30 percent!

I’ve found it’s easier to stay hydrated throughout the day by carrying around a reusable water bottle wherever I go, whether I’m running errands in the car or getting work done at my computer. Not too mention, having my water bottle with me helps me avoid making hasty decisions to reach for sodas and other sugary beverages throughout the day to quench my thirst.

5. Focus on Protein

Grilled chicken breasts

It’s pretty simple: Eat more protein. Protein is harder to digest than other nutrients like fats and carbohydrates, so your body has to burn additional energy to break it down, boosting your metabolism.

Balance protein throughout the day, don’t just save it for the last meal or you may not get enough. Depending on your eating habits, you can snack on protein-rich foods like cottage cheese, yogurt and nuts. Focus on lean meats or other protein sources like quinoa and legumes during your bigger meals.

Take Control of Your Health

Don’t give up on your weight loss goals just because it might be easier for you to gain weight than a family member or friend. You can harness the fat-burning and benefits of a healthy metabolism. If you desperately want to lose weight and lead a healthier life, we’ve got the perfect tool for you.

The 30-day IdealPlan is an excellent way for you to start managing your weight loss and keep your metabolism in check. IdealPlan incorporates our delicious IdealShake, IdealBoost, and IdealBars to maximize fat loss. The IdealPlan eBook included is a complete weight loss plan that includes great recipes, tasty snacks and meal menus that will keep you full for hours. There’s also plenty of information that will place you on the road to better weight loss results and a healthier lifestyle. It’s never too late to take back your health and get your ideal shape! 

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Kirsten Jackson

Kirsten Jackson

Writer and expert


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