Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Ever wondered how long it takes to hit the reset button on your metabolism? Imagine your body is like a high-tech gadget that occasionally needs a little reboot to get back to its peak performance. Just like tech devices, our metabolisms can benefit from a good reset now and then.
If you're curious about how long it might take to get your metabolism humming along smoothly again, you're in the right place! Let’s break it down and see what you can do to give your metabolism the refresh it deserves.
Resetting your metabolism depends on your unique vibe, lifestyle changes, and how well you stick to your new routines. But here’s the good news: you could start noticing some positive shifts in just a few weeks to a couple of months! By mixing in smart dietary tweaks, consistent workouts, and other metabolism-boosting habits, you’re setting yourself up for a healthier, more efficient metabolism.
Ready to give your metabolism a makeover? Check out Dr. Nick Fuller's Interval Weight Loss Program—perfect for those just starting their wellness journey! This science-backed plan is designed for beginners, encouraging steady, sustainable weight loss over time. By alternating between weight loss and maintenance phases, you’ll dodge the usual rapid weight regain that often trips people up. Plus, it’s flexible enough to fit right into your lifestyle and needs.
Boost your metabolism with a plan that fits seamlessly into your life. Contact Us today to learn more or to sign up!
Metabolism is the process by which your body converts food and drink into energy, powering all of your bodily functions and activities. This process called energy production happens in every single cell and involves numerous chemical reactions that are as complex as they are cool. It keeps everything running smoothly—from turning your tasty meals into energy to flushing out waste through your kidneys and intestines.
Metabolism is influenced by a bunch of factors, like age, genetics, muscle mass, and how active you are. Generally, younger folks with more muscle tend to have a higher metabolism than older adults or those with less muscle.
Gender also plays a role in how our bodies manage metabolism. According to a study in the Journal of Applied Physiology, men tend to have a bit of an edge when it comes to burning calories at rest, with a resting metabolic rate that’s 23% higher than that of women.
A sluggish metabolism can show up in a few ways that might put a damper on your day. Spotting these signs early can help you take action and feel your best.
When your metabolism slows down, you might feel drained, like your body's struggling to turn food into energy. This fatigue can make you reach for extra cups of coffee or sugary snacks for a quick boost—only for it to fizzle out fast. To keep your energy levels steady, focus on nutrient-packed foods and try eating smaller, more frequent meals throughout the day.
If your metabolism is on the slow side, your body might cling to fat more stubbornly, making those extra kilos hard to shed. This can be especially frustrating when you're doing everything right with your diet and exercise. Adding some strength training to your routine can help, as building lean muscle boosts your metabolism and helps burn more calories, even when you're just chilling.
Your metabolism and hormones are like best mates, and when one’s out of whack, the other often follows suit. Hormones have a way of shaking things up. Thyroid issues, for instance, can slow your metabolism and affect everything from your energy to weight loss.
If you suspect a hormonal imbalance, a visit to your healthcare provider can offer insights and solutions to help get your metabolism back on track.
A slow metabolism can mess with your digestive system, leading to constipation and irregular bowel movements. This can be uncomfortable and even impact your mood and energy. Boost your fibre intake, stay hydrated, and get some gentle exercise like walking to keep things moving smoothly.
Feeling cold all the time might be a sign that your metabolism isn’t cranking out enough heat. This chill often hits your extremities, like your hands and feet. To warm up, try foods that naturally rev up your metabolism, such as green tea and spicy dishes, and keep up with your exercise to help increase your core temperature and circulation.
Boosting your metabolism is about making smart, simple changes to your daily routine. Here’s a guide to getting your metabolism fired up:
Water isn’t just for staying hydrated—it’s a metabolism booster, too! Kickstart your day with a glass of water and keep it going before each meal. This little habit can do wonders for your metabolism, helping your body burn through food more efficiently.
Who knew that catching some Zs could help your metabolism? Research shows that skimping on sleep can really mess with your metabolism. So aim for 7-9 hours of quality sleep each night to keep your hormones balanced and your energy levels up. A regular sleep schedule can make all the difference in keeping your metabolism in tip-top shape.
Think of your body as a car—it needs the right amount of fuel to keep running smoothly. Eating too few calories can slow down your metabolism as your body tries to conserve energy. Consider using a calorie calculator to find the sweet spot that keeps you energised without stalling your metabolism.
A study shows that protein-rich foods have the highest thermic effect, meaning our bodies burn more energy to break down and digest them compared to other types of food. It also helps build muscle, which is a calorie-burning machine all on its own.
Adding a little heat to your meals can give your metabolism a spicy boost! Capsaicin, the compound that gives chillies their kick, helps your body burn more calories. So, go ahead and spice up your life—it’s a tasty way to fire up your metabolism.
Muscle is like a calorie-burning engine that runs all day, even when you’re sleeping. Add some strength training to your routine to build lean muscle and boost your resting metabolism. The more muscle you have, the more calories you burn without even trying!
Amp up your metabolism with regular, high-intensity workouts. Not only do these exercises rev up your metabolism, but they also give you more energy and keep you feeling great. It’s a win-win for your body and mind!
Stress can throw your metabolism off balance, so it’s time to relax. High cortisol levels from chronic stress can cause your body to hold onto fat. Try stress-busting activities like yoga or mindfulness to keep your metabolism on track and your mind at ease.
Resetting your metabolism is all about making meaningful changes to your lifestyle, from tweaking your diet and hydration to improving sleep and managing stress. While the results might take a few weeks to show, these strategies can help you on the path to a healthier, more energetic life.
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.