Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
When people mention having a ‘fast’ or ‘slow’ metabolism, they’re typically referring to how easily they can lose weight or maintain their current weight. A study shows that after significant weight loss, metabolism slows drastically and doesn't return to its original rate even if the weight is regained. But can you reset your metabolism to lose weight?
Let us explore whether it's possible to reset your metabolism to aid in weight loss. We will also offer practical tips to naturally boost your body's calorie-burning engine. Whether you're looking to speed things up or simply understand how your metabolism works, we've got you covered.
Yes, you can reset your metabolism to some extent. Often, even small changes can help you burn more calories. Here's how: pump up your muscle mass with some strength training, spice up your diet with thermogenic foods, and make sure you're clocking in enough quality sleep. Throw in some high-intensity interval training (HIIT) and keep yourself well-hydrated. These simple steps help your body burn calories more efficiently and give your energy levels and overall health a fantastic boost at the same time.
Ready to transform your life and body with a proven method? Dr Nick Fuller's Interval Weight Loss program is perfect for beginners starting their weight loss journey. This unique program prevents your body from adapting to weight loss, ensuring consistent progress without those frustrating plateaus.
The focus is on gradual, sustainable changes, making it easy to stick with long-term. You'll not only shed those kilos but also learn how to keep them off with the support of a community that gets what you’re going through.
Want to make a change that lasts? Start For Free and use our Interval Weight Loss App. Your new beginning is just one step away!
Metabolism is the process within your body that burns calories and transforms food into energy. It's constantly at work, even when you're resting or sleeping, to ensure you have the energy to breathe, circulate blood, grow, repair cells, and keep everything running smoothly. Essentially, metabolism is what powers every vital function in your body.
Resetting your metabolism is often hailed as a secret weapon for weight loss, but what’s the real deal? Essentially, it’s about giving your body’s energy system a makeover to boost fat burning and overall efficiency.
Why bother with a reset? Here are some reasons:
As we get older, our metabolism naturally slows down. This shift makes losing weight a bit trickier as the years go by. Why? Well, muscle mass tends to drop with age. Research says that after turning 30, you start losing about 3% to 5% of your muscle mass each decade. And since muscle burns more calories than fat, this means a slower metabolism. Understanding this change can shed light on why a metabolic reset might be helpful, especially when trying to manage weight later in life.
Ever notice how your body seems to adjust to a lower calorie intake during a diet? At first, you might lose weight, but eventually, your metabolism adapts to those fewer calories and you hit a plateau. A metabolism reset could be key to breaking through those stalls and keeping the weight loss going strong.
Our modern lives often involve lots of sitting around, and this sedentary lifestyle can really put the brakes on our metabolism. Since our bodies are built to move, a lack of activity can slow things down and make it easier to gain weight.
Sometimes, past dieting efforts can mess with your metabolism, which makes it harder to manage weight effectively. The good news? You can recover by retraining your body to boost its metabolic rate.
Check out these tasty weight loss recipes that will help keep your metabolism fired up and your energy levels high.
Resetting your metabolism offers more than just a slimmer silhouette; it can supercharge your entire well-being.
By keeping your metabolism firing on all cylinders, you’ll find it easier to maintain weight loss over time. A metabolism that’s always in high gear burns calories more effectively and helps you avoid those weight plateaus, thereby keeping your efforts on track for the long haul.
A turbo-charged metabolism means your body converts food into energy like a pro. This energy boost makes daily tasks feel less of a chore and can make workouts feel more invigorating. More energy equals better exercise performance, which in turn helps you stay active and healthy.
Resetting your metabolism can also balance out those hunger hormones like ghrelin and leptin. With hormones in check, cravings become less of a problem, and sticking to a healthy eating plan gets a whole lot easier. This balance also supports not just weight loss but overall well-being.
A well-oiled metabolism helps keep blood sugar levels steady and energy high, which can work wonders for your mood and brainpower. Think clearer thoughts, better concentration, and a more stable emotional state. This boost in mental sharpness and emotional balance makes dealing with daily challenges a breeze
Here are some strategies for revving up your metabolism and getting back on track:
Building muscle is a game-changer because muscle burns more calories at rest than fat. By adding strength training to your routine, you’re sculpting your body and boosting your resting metabolic rate (RMR). This means you'll keep burning calories even when you're binge-watching your favourite shows. More muscle also means better overall health, from improved insulin sensitivity to a stronger skeleton.
Ready to add some sizzle to your meals? Thermogenic foods are spicy little gems, like peppers with capsaicin, green tea, and caffeine, that kick your metabolism into high gear. They help your body burn more calories through heat production.
Poor sleep messes with hunger and stress hormones, which makes you crave unhealthy snacks and throws your weight goals off track. Getting enough restorative sleep helps balance these hormones, repair your body, and boost your metabolism. So, snuggle up for a good night’s sleep—it’s a key player in your weight loss journey.
If you're looking for an efficient workout that keeps on giving, HIIT is your new best friend. This exercise style involves short bursts of intense activity followed by rest periods. It’s a metabolic powerhouse that boosts calorie burn long after your workout ends—thanks to the ‘after-burn effect’.
Don’t forget to drink up! Staying hydrated keeps your metabolism running smoothly. Water also aids in digestion, temperature regulation, and overall metabolic function. If you’re dehydrated, your metabolism can slow down, which makes weight management tougher.
Resetting your metabolism can help with weight loss and your overall health. By adopting strategies to boost your metabolic rate, like incorporating strength training, eating thermogenic foods, optimising sleep, and staying hydrated, you can enjoy long-lasting benefits.
And if you’re ready to take things to the next level, check out our Interval Weight Loss (IWL) program. Built around six key principles, including eating habits, physical activity, and sleep, IWL is designed to support you in forming new, lasting habits. With tailored support tools and a clear weight loss methodology, it’s your ticket to transforming your metabolism and achieving your goals. Your journey to a healthier, more energised you is just a step away!
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.