Metabolism is described as the way our bodies process what we eat and drink into energy to keep the body functioning properly. Yours might be working slower and less efficiently than it can because of daily habits. Here are some things you might be doing wrong and how to correct them.
You’re not sleeping enough
It’s easy to get into a routine of going to bed a little too late each night, especially as the days get longer towards the summer. You may have noticed, the less sleep you get, the more you crave carbs. Not sleeping enough is correlated with obesity (1), blood sugar problems (2) and can increase the hormone that makes you hungry, ghrelin (3).
What you can do:
If you’re going to bed too late, try setting an alarm one hour before bedtime to remind you it’s time to start winding down to go to sleep. The simple acts of reading a book, brushing your teeth, and putting on your pajamas tells your body it’s almost time for sleep. Try to avoid electronics within an hour before bed if possible.
If you’re having troubles falling and staying asleep, it’s worth looking into adding supplements to your nightly routine. Persona’s Sound Slumber program includes supplements that work with your body utilizing different cycles to encourage it to create and maintain its natural sleep rhythm.
Your gut bacteria is out of balance
Gut microbiota influences energy, metabolism, inflammation, and regulatory signals that affect weight, so it’s no surprise that research has linked obesity to an overgrowth of unfriendly bacteria in the gut (4). It’s linked to how foods are digested and makes chemicals that affect hunger and fullness. Probiotics, aka “good bacteria” help your body’s healthy gut microbiome get back in balance and improve metabolic function.
What you can do:
Make sure you are getting a decent amount of fermented foods in your diet like yogurt, kombucha, sauerkraut, tempeh, and miso. Culturelle® Probiotics contain LGG, the most clinically studied probiotic strain that helps restore good bacteria in the gut.
You keep dieting
Severely restricting calories impacts your metabolism negatively in the long run (5). Have you tried dieting multiple times and ended up gaining all the weight back you lost and sometimes even more? Scientific research has actually linked restrained eating as a predictor to weight gain (8).
What you can do:
Eating enough protein has been linked to a healthy metabolism, prevents overeating, and keeps you feeling full (7). Instead of having a diet mentality of cutting calories, focus more on healthy choices and mindful eating. Try nutrient-rich foods with plenty of protein at each meal. Sit down at meals, take a few deep breaths before taking your first bite and think about how your food tastes and smells. These simple acts will naturally allow you to metabolize and digest your food more efficiently.
Be aware of supplements that promise outstanding results and look for something that’s backed up by scientific research. Gymnema sylvestre extract from the tropical forests of India, Africa and Australia has been shown to help balance blood sugar while reducing sugar cravings to aid in weight management (9), and can be found in Persona’s Appetite Support.
Looking for a Personalized Approach?
These tips, along with a personalized vitamin regimen, could help boost your metabolism. Now there’s a better way to get better vitamins with Persona. Take our free 3-minute assessment to get personalized vitamin recommendations based on your unique needs. If you already know what you need or would like to see popular options, try our convenient Essential pre-packs. Ready to find high-quality vitamins that are right for you? Get Recommendations or See Essential Packs.
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2. Knutson KL, Van cauter E. Associations between sleep loss and increased risk of obesity and diabetes. Ann N Y Acad Sci. 2008;1129:287-304.
3. Spiegel K, Leproult R, L’hermite-balériaux M, Copinschi G, Penev PD, Van cauter E. Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. J Clin Endocrinol Metab. 2004;89(11):5762-71.
4. Kobyliak N, Conte C, Cammarota G, et al. Probiotics in prevention and treatment of obesity: a critical view. Nutr Metab (Lond). 2016;13:14.
5. Weinsier RL, Nagy TR, Hunter GR, Darnell BE, Hensrud DD, Weiss HL. Do adaptive changes in metabolic rate favor weight regain in weight-reduced individuals? An examination of the set-point theory. Am J Clin Nutr. 2000;72(5):1088-94.
6. Lowe MR, Doshi SD, Katterman SN, Feig EH. Dieting and restrained eating as prospective predictors of weight gain. Front Psychol. 2013;4:577.
7. Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc. 2010;42(2):326-37.
8. Lowe MR, Doshi SD, Katterman SN, Feig EH. Dieting and restrained eating as prospective predictors of weight gain. Front Psychol. 2013;4:577.
9. Kumar V, Bhandari U, Tripathi CD, Khanna G. Anti-obesity effect of Gymnema sylvestre extract on high fat diet-induced obesity in Wistar rats. Drug Res (Stuttg). 2013;63(12):625-32.