Our metabolism is a sum of all the movements that the body executes to be able to exist as a body. When we say that we have a “slow metabolism”, in reality we are saying that the movement of the body isn’t at the optimal level. There are health, nutrition, and lifestyle factors that reduce the rate of the movement of the body’s processes. So understanding the vital and relevant factors that contribute to slow metabolism can help us greatly improve the chances to increase our metabolism. There are many ways to boost your metabolism naturally and we list here some top ways to do so.
The Power of your metabolism is about how to recognize these factors and how to utilize the knowledge of them with respect to improving your metabolism, and with it, your health.
Slow metabolism and obesity
The field of obesity and metabolism is a controversial one; there are millions of different experts with certifications, diplomas, and qualifications, and that, oddly enough, contradict each other and general public ends up in a state of confusion of having so many expert opinions that contradict each other. Some “experts” talk about calories while others say that obesity is a sickness and try to treat it with medications. Some claim that the only thing that works is physical exercise and others, that don’t have solutions, blame the entire problem of obesity on hereditary factors. Overall, clear solutions don’t exist.
Of course there are various “experts” who insist on the fixed and wrong idea that the only reason that people are overweight or obese is because they consume too many calories. Generally they stick to the simplistic idea that nutrition is the only aspect that must be improved in order to successfully lose weight and feel good. There are people who certainly can have good intentions, but surely don’t have the capacity of observing the multiple factors that affect the metabolism of a person.
Most people only think of a diet when they want to lose weight. The idea that nutrition is the only or main area to improve when one wants to lose weight is a limited one. It is true that the diet you use is a very important factor indeed. But the diet has to do only with food and food could be called the body’s fuel. In this sense, food is to a body like gasoline is to your car. On the other hand, the metabolism, which is what converts food (the body’s fuel) into energy, is more like your car’s motor. Having a “slow metabolism“ is like having problems in your car’s motor and that can’t be solved solely by improving the fuel (diet). To solve the problem of a “slow metabolism”, you have to understand the metabolism (the motor). This is why so many people fail in their diets; they don’t understand how the metabolism works and thus ignore it.
Weight problems and obesity have grown to epidemic proportions, or at least that is what the United States Department of Health has publicly accepted.
It is calculated that 65.2% of the population is overweight and that 24.7% (1 in every 4 people) are already obese. The term “obesity” doesn’t mean the same thing as “being overweight”. “Obesity” means that you are at least 20% over the normal weight for your height. All obese people are overweight, but not all people who are overweight are obese. (Source: National Health and Nutrition Examination Survey Data)
In fact, childhood obesity has been constantly rising for many decades and the same has happened with juvenile diabetes. It has been shown that a direct relationship exists between being overweight and having diabetes. It is calculated that more than 85% of diabetics are overweight. Any diabetic that manages to lose weight experiences a substantial improvement in their diabetic condition.
The American Cancer Society has published studies that show much higher incidence of cancer amongst people who are overweight. To mention some examples, overweight women experience 112% higher incidence of breast cancer Overweight men experience 352% higher incidence of liver cancer (Source: NAASO, The Obesity Society, Siudy (m In other words, being overweight is a true risk to your health.
In conclusion, we can say, without a doubt, that we are losing the battle against obesity at a national level. Each day there are more obese people. Because obesity is related to high blood pressure, high triglycerides, high cholesterol, and diabetes, statistics also reflect annual increases in these conditions.
All of this is happening while our stores are stocking up on foods that are “sugar free“, “fat free“, “low fat“, and “low calorie”. An interesting bit of information is that federal government studies, like the NHANES, show that we currently consume about 19% less fat than 40 years ago; however, we are now 47% more overweight than in that era.
Symptoms of slow metabolism
People associate the so-called “slow metabolism” with a severe difficulty in losing weight. However, having a “slow metabolism” is something that can become quite dangerous. Because slow metabolism can cause constipation, accumulation of toxins, bad circulation, lots of infections, bad digestion, weight problems, and obesity, among other things.
It is calculated that at any time of the year, more than 30% of the population is doing some type of diet, exercise program or effort to lower or control their weight. However, we are losing the battle; the statistics show that the population keeps getting fatter with every year that goes by. Since weight problems and obesity bring about other health problems like high blood pressure, high cholesterol and diabetes, these health conditions are also increasing as well.
A number of people complain about having a “slow metabolism”, but what actually is the metabolism?
Metabolism: all the movements, changes and actions which your body does to convert food and nutrients into energy in order to survive.
There are many processes, movements, actions and changes that the human body carries out to be able to survive: digestion, absorption, breathing, immune system (defense), circulation, elimination~ etc, Each one of these processes has something in common: movement. The movement always involves the use of energy Without energy there isn’t movement.
The human body is made up of matter there are components like water, fat, proteins, carbohydrates and minerals All of these matters are animated by the life in us, but, at the same time, they respond to the laws of physics and atoms. In order to survive, all live organisms must be able to have movement, but the movement must be an ordered movement and at the right rate. For example, if our heart beats at a rate that is too slow, it would be a risk almost as severe as if it were beating at a rate that is too fast. In order to survive, the human body needs to have movement, but this movement must be at an adequate rate, not too slow, not too fast.
Ways to boost your metabolism naturally
Having a “slow metabolism“ doesn’t have to be a life sentence. Your metabolism, for the most part, can be recovered if you stop doing the things that decrease it and start doing the things that increase it.
In this subject of the metabolism, the “relevant” information is the information about those things that have to do with your metabolism and with overcoming being overweight that have been proven useful in improving or protecting the metabolism In other words, “relevant” information is information like: how moderate exercise is beneficial in losing weight, the advantages of consuming white meats (chicken, turkey, fish) instead of red meats (beef, etc.), the kinds of water that will increase the metabolism (tap water, distilled, spring, filtered, etc.) and many others which are discussed. Within the subject of the metabolism there is a lot of relevant information that people should know and the intent here is to explain all of it, The relevant information is what we should know in order to help us increase the body’s metabolism.
People from the Mediterranean Sea statistically have the least cases of obesity and heart problems. Mediterranean Diet lets you eat everything without abusing refined carbohydrates like bread, rice and sugar. In the Mediterranean they eat a lot of fish and seafood, a lot of salad and hard textured kind of bread that is very rich in fiber. They eat cheese every day. In this area the people don’t use huge quantities of sugar. In these countries they enjoy butter and practically everyone cooks with olive oil. We could learn from them.
So the basic concept of a Mediterranean Diet was what worked for thousands and thousands of people. Good proteins (meat, fish, seafood, whey protein), vegetables. salads, cheese, eggs, and a minimum of bread, flour, rice, starches (potato, sweet potato, tapioca, etc.) and very little sugar. We discovered that we didn’t have to have any “prohibitions”. It is a matter of’ reducing those foods that decrease the metabolism and, additionally, makes us fat: refined carbohydrates.
Sugar and refined carbohydrates
The epidemics of weight and obesity problems are caused by various factors that lower the metabolism. Perhaps the most evident of these factors is the excessive use of sugars and refined carbohydrates (bread, pasta, flour, rice, sweets, chocolates, candies, etc.).
Carbohydrates are necessary foods. However, there are different qualities of carbohydrates: natural carbohydrates and refined carbohydrates. Natural carbohydrates are those that are in their natural state without having been industrially manipulated by humans. Examples are vegetables and fruits. Refined carbohydrates are modern products created by the food industry that have gone through a variety of polishing, bleaching, grinding and refining.
Within the natural carbohydrates there are some carbohydrates that have a very sweet flavor. The sweet carbohydrates can come from “natural” sources but the fact that they are sweet indicates that they are very high in sugars like that can turn into fat Examples of very sweet carbohydrates can be fruits like bananas, mangoes, and raisins. There are fruits that aren’t excessively sweet like strawberries, apples and pears, which are acceptable as “natural” carbohydrates.
When carbohydrates are industrially processed they lose a good part of their nutritional value (vitamins and minerals) and they turn into foods that can easily make us fat. For example, the most nutritious part of wheat is the germ, which is where the grain has all of its vitamins and minerals. The germ is extracted from the wheat during the industrial process, and what we end up consuming is only the starch (simple sugar) of the wheat Manufacturers of vitamins buy wheat germ and extract from it part of the vitamins that they later sell us in their vitamin tablets and capsules.
The industrial processes to refine carbohydrates (wheat, rice, corn) are rather harsh. The food manufacturers have only one thing in mind: their profit. Carbohydrates that are already refined are turned into wheat flour, corn meal, corn syrup, instant mashed potatoes, soy flour and other forms of refined carbohydrates These foods are so refined and their molecules are so small that the human body quickly turns them into glucose without much effort Bear in mind that anything that causes an increase of the body’s glucose will create an excess of body fat.
Notice that more than 85% of diabetics are overweight. Diabetics are diabetic because their glucose levels are too high and since high levels of glucose force the creation of body fat, more than 85% of them are overweight.
When we eat a doughnut (wheat flour with sugar) the body quickly turns that doughnut into a large amount of glucose in our blood which sets the scene to gain weight. Those are the mechanics involved in the process of becoming overweight: lots of refined carbohydrates that turn into excess glucose that later become accumulated body fat with the help of the insulin hormone.
Beets and corn
Nothing has contributed more to the rampant obesity epidemic than the excessive consumption of refined carbohydrates. On the contrary, natural carbohydrates like vegetables are excellent foods and don’t decrease the metabolism nor contribute to obesity With the exception of corn and beets, practically all vegetables will help us lose weight and protect our metabolism.
Today, beets are used as the main source of refined white sugar. Because of their high carbohydrate content, they are used as a substitute for sugar cane, which was used to produce sugar many years ago. On the other hand, few foods are more fattening than corn, for its high content of fructose sugar. Notice that corn and its by-products are used to fatten up pigs, chickens and cattle. Curiously enough, the principal sweetener of carbonated drinks and of many foods in the United States is corn syrup.
There is an economic reality that exists behind all of this. Manufacturers make the most money off of producing foods that are carbohydrates. The protein foods (meat, cheese, eggs) are the foods that bring in the smallest profit. Notice the biggest food manufacturers and look at what they manufacture and sell, all of their products are refined carbohydrates: powdered drinks with sugar, cookies, oatmeal, corn flakes, candies and chocolates Refined carbohydrates are by far the biggest source of income for the food industry.
For the same reason you seldom see television commercials that promote meat, cheese, or eggs which are proteins. Protein foods are not profitable enough to justify the big advertising budgets that refined carbohydrates command. This is also why most fast food restaurants offer some type of “make it bigger offers” where they give you an increased proportion of refined carbohydrates (sugary soft drinks, French fries, sweet desserts), never more of the meat which is a protein.
It’s not that the food manufacturers are bad people. It’s that they are good business people!
Refined carbohydrates are the big money makers; therefore, they are what all these companies promote and at the same time, they are what promote the epidemic of weight and obesity problems that affects us .
The important and intelligent thing is not to get angry at the food marketers The important and intelligent thing to do is to acquire an awareness about the problem and its causes; the excess consumption of refined carbohydrates. The idea is to protect ourselves and to also protect our loved ones, so that they don‘t turn into victims of ignorance. We all have the responsibility of knowing about this to protect the health of our loved ones.
Refined carbohydrates are addictive
Perhaps the most harmful aspect of refined carbohydrates is their strong addictive power. Yes, When your body has a craving for something, what does it crave? Does it crave meat or cheese? Or does it crave chocolate, candy, ice cream, bread, or cookies? Notice that the body only craves refined carbohydrates. Refined carbohydrates are like a drug for an addict. People that are addicted to carbohydrates can’t control themselves. They eat chocolates and hide the wrappers as if they were criminals. They are trapped in an addiction in the same way that someone addicted to cigarettes needs to smoke or an alcoholic needs to drink alcohol. People addicted to refined carbohydrates need their “fix”, like a junkie needs a drug, and are trapped in their addictions.
The consumption of these refined carbohydrates in excess doesn’t only cause an addiction; it also causes a state of acidity in the body that decreases the metabolism. The excess of refined carbohydrates converts to excess glucose in the blood once it has been digested. Part of the excess glucose ferments within the body and turns into lactic acid, which creates an acidic state that reduces oxygen and decreases the metabolism.
None of this happens when a person eats vegetables or when they eat fruits in moderation. What has changed the most in the last 50 years and has brought our population to an epidemic of weight and obesity problems are the factors of widespread availability and aggressive marketing of thousands of canned, frozen and bagged products that are refined carbohydrates. If we add this to the explosive growth of fast food restaurants that sell primarily refined carbohydrates (French fries, carbonated beverages with sugar, White bread, ice cream) we can then understand the origin of the large quantity of people that today claim to have a “slow metabolism“ and that have obesity problems.
Sugar laden juices and soft drinks
Juices and soft drinks, because of their high sugar content, create an excessive blood glucose level and thus have the effect of causing weight problems and obesity.
Cow milk is very high in its natural sugar, lactose Lactose is a very potent natural sugar that, for some people that want to lose weight, is an obstacle. In fact, lactose is such a potent sugar that it is what drug dealers use to “cut” (dilute) heroin and reduce costs. Years ago, street dealers discovered that if they mixed heroin with lactose they would profit more from their drug businesses. Since lactose is such a powerful sugar that has the capability of increasing “the kick”, it is ideal to mix it with heroin for that same reason.
There are people that “need” to drink milk in order to feel good because they have already created an addictive relationship with the lactose in the milk, Because the majority of the people don’t know about these attributes of milk and the fact that the milk industry does an excellent job in promoting their product as a good source of calcium and all kinds of other good things‘ people feel satisfied with their decision to purchase low fat milk under the belief that it will help them to lose weight. They don’t realize that it is the lactose in the milk, which makes them gain weight.
For diabetics milk is especially bad. There are various books that mention the harmful effects that milk has on diabetics and on non-diabetics.
Refined carbohydrates have another effect that is devastating to your state of mind, your emotions and your enthusiasm for life. Notice that refined carbohydrates cause sleepiness and make you feel tired, an overdose of sugar and flour (pies, cakes, cookies, doughnuts, etc.) we feel an intense desire to sleep. Mothers know this and that is why they give their babies a bottle of milk with sugar, honey or oats when they wake up and cry during the night, The carbohydrates (lactose, honey, sugar, oats) in the milk make the baby sleepy and induces him to fall asleep so that the parents too can get some sleep.
People that consume a lot of refined carbohydrates are always tired and have a lack of enthusiasm. Their emotions are also affected, because when a person is weak and lacks energy or is tired, they also become intolerant or bad tempered. People who are addicted to carbohydrates tend to have serious hormonal imbalances in their bodies, which in turn produce unstable mental and emotional states. Yes, what we eat does impact our emotions and attitudes because it affects our hormonal system.
The addiction to refined carbohydrates, besides being the cause of weight problems and obesity, is even the cause of depression for some people. Doctors know that people that suffer from hypothyroidism also suffer from depression, insomnia, constipation, difficulty in losing weight, and cold hands and feet, among other things. This happens because the thyroid glands produce hormones that control the body’s metabolism, as well as its temperature. When the metabolism is it also affects all of the body’s processes and a hormonal imbalance occurs that produces all of these symptoms.
A recent scientific discovery showed that the excess of refined carbohydrates turns into excess glucose (sugar in the bloodstream) which then forces the body to produce an excess of the hormone insulin which interferes with the hormones of the thyroid glands and brings with it all of the signs of hypothyroidism, including depression. People that are addicted to refined carbohydrates then start to have problems with their thyroid because their bodies produce an excess of insulin that interferes with the hormones produced by the thyroid?
Hormones compete against each other for what are called the “cell receptors”. Cell receptors could be compared to doorways into the cells. When a certain hormone dominates the internal environment, like what happens when an excess of insulin is produced, the receptors are blocked by the dominant hormone and the other hormones have to wait and can’t produce their intended effect in the cells. Excess insulin lowers your metabolism as it affects the functioning of the thyroid’s hormones.
In the human body the only desirable state is that of a balance between the different hormones. When one hormone dominates the environment the other hormones are impeded from doing their work and this contributes to having a “slow metabolism” condition. This is the case with the excess of insulin that our typical diet of refined carbohydrates imposes on our bodies to produce
In order to recover your metabolism it is necessary to take total control of your body and this means that you cannot continue on with addictions that control you. An addiction, by definition, is a condition in which a person obeys the impulses of their body since they have lost control of their body, One of the successful techniques is the use of the “NATURAL DETOX”, which is a period of 48 hours (2 days) in which the person detoxifies their body from the use of refined carbohydrates, completely eliminating them from their diet. Some people are so addicted to carbohydrates that they simply are unable to stop using them, not even for 48 hours unless they receive help in the form of natural supplements that have been developed to help them kick the habit. People who are very addicted to carbohydrates suffer from unpleasant reactions (headaches, diarrhea, muscle pain, etc.) and much anxiety in trying to break this habit if they don’t have help from special supplements to break their addiction and calm their hormonal system.
One final note: in reality, there is nothing wrong with having a good piece of pie, a doughnut or breads It is a matter of establishing if you are controlling the food or if the food is controlling you. The goal then is to achieve a non—addictive state where one is free to use his own self-determinism about food. To have the ability to freely and without any stress decide if one is going to eat something sweet or other refined carbohydrate without running the risk of being overpowered by the addictive qualities of these foods.
Food is one of the most exquisite pleasures in life, but you should never let certain foods turn into drugs. There is a difference between “enjoying” and “needing” certain foods. When it comes to food you need to be in control and you can only achieve that by “breaking the habit”.
When you consume an excess of refined carbohydrates your body converts these excess carbohydrates into glucose. An excess of glucose is exactly what doctors refer to as “diabetes? In other words, the excess of glucose puts you on your way to developing or worsening diabetes.
National statistics of childhood and adult diabetes has risen each year for the past 30 years. Every day, childhood obesity is becoming more and more common. It is the excessive consumption of refined carbohydrates that is causing these health problems.
The excess glucose that refined carbohydrates produce forces the body to increase its production of the hormone insulin. This excess insulin then interferes with the thyroid hormone and the person starts to have problems with their thyroid. Problems like depression, irritability‘ insomnia, weakness, infections and a slow metabolism, among other things. In conclusion, you create a hormonal chaos when you abuse refined carbohydrates.
There is an additional factor that has to do with inflammatory sicknesses in your body. People who consume an excess of refined carbohydrates have more inflammatory conditions in their bodies. In other words, it aggravates inflammatory conditions like migraines, arthritis pain, back pain, heart inflammation, kidney damage and a fatty liver. The diet that has had the best results in lowering inflammatory conditions in the body has been a diet of proteins that are easily digested, like fish, as well as a diet of vegetables and fruits. Vegetables especially have anti-inflammatory effects because they contain substances called that actually block inflammation.
Foods that cause the most inflammation are sugar and refined carbohydrates like doughnuts, cakes, breads and cookies.
Foods that help boost your metabolism
Below are some dietary, and lifestyle habits to boost your metabolism:
- Start early with a smart breakfast that includes only fresh fruit.
- Eat often because that will keep your metabolism pumping all day long, and when you eat many small meals through the day you tend to eat less at one time, which puts less burden on your digestive system and lets it work more efficiently.
- Eat spicy foods, if they’re hot enough they’ll kick your metabolism into high gear and you’ll break a sweat!
- Snack smart on lean protein like nuts, seeds or hemp milk. Protein is high in amino acids so it takes more work for your body to break down, which means you burn more calories while you’re digesting it.
- Chew Your Food 25x before swallowing. This will save your bodys energy stores and speed up your metabolism.
- Eat metabolism boosting foods. Some “negative calorie” foods are listed below.
|Metabolism Boosting Foods:|
It doesn’t matter whether you cycle, swim, walk or jog, but do something to get yourself moving. A regular exercise routine is best, but remember to make slight changes to it once in awhile so your body doesn’t reach a plateau and stop improving. Ten minutes out of your busy day may not seem like a lot when you’re first starting out, but if you exercise for 10 minutes, six days this week, that’s an hour more workout that you did last week! As you and your family get used to your routine it will become easier and easier to increase 10 minutes to 12, 15 and 20 minutes per day. We recommend re-bounding. It is easy, safe and very effective.
Bulk up and Tone up
If you work on building up some lean muscle mass with weight training then you are guaranteed to burn more calories than just by doing cardio alone. Why? Because muscle burns calories for you even when you’re at rest-it raises your BMR to help you burn fat!
When you do interval training, for example if you jog for 12 minutes total, but every 2 minutes you increase your speed to a hard run for 1 minute, your body is working a lot harder, so you get a more intense workout.
Stand up from your desk and walk around the office, go up and down the stairs a few times, park farther away or play with the dog. If you use these little bursts of energy throughout the day then your metabolism will stay revved up and you’ll keep burning more calories.
Apple Cider Vinegar
Apple cider vinegar supports the metabolism as a fat burner and weight loss agent. The vinegar suppresses appetite, naturally increases the metabolic rate and alkalizes the body to support weight loss.
Green tea is a natural thermogenic agent, meaning that it burns extra calories. Additionally, green tea is a stimulant that includes powerful antioxidants to cleanse and purify the cells as it increases energy.
Cayenne supports metabolism in several ways. This natural spice increases oxygen consumption in the body, which helps decrease fat. Additionally, cayenne supports the normalization of blood pressure and heart rhythm, supports blood circulation and improves digestion.
A slow metabolism can have a detrimental effect on energy, weight and overall health. However, simple lifestyle changes and the addition of several natural substances to a balanced diet is often enough to regulate the metabolism, increase energy and constitute weight loss.