It’s a fact that an accelerated metabolism helps people lose weight. But the question is, how to speed it up?Â
Usually, people strive to increase their metabolism with the help of a special diet. However, the coach’s task is to show what diet fits the client better and what program is needed to avoid. Â
The first thing to consider is proper nutrition to normalize metabolic processes. It should be consistent and regular; that is, every day at the same time, you should consume the same amount of balanced food.
You should have meals at least three times a day, but it is better to divide the daily diet into five to six portions. Small portions of meals are processed better and faster, and nutrients can be supplied in the necessary amounts throughout the day.
The last meal should be no later than three hours before bedtime. The metabolism slows down naturally while sleeping, so there is no extra load on the organism. The rule “no eating after six” doesn’t work here and can bring harm unless one goes to bed at 21:00.
Torturing yourself with physical exercises and, at the same time, having bad eating habits will not bring the desired results or get you any closer to reaching your goal. And a rigid diet can even lead to the opposite effect. Starvation leads to storing nutrients rapidly, and the weight will only increase, harming your digestive system and causing weakness and fainting.Â
Explain to your clients how to boost their metabolism at home. There are no extraordinary ways, and they can do it on their own:
Those who wish to improve their metabolism should treat the slightest endocrine system disorders on time and pay attention to the thyroid gland. Its hypofunction inhibits metabolic processes.
Metabolic disorders often cause excess weight. Fat deposition and muscle gain are similar to anabolic processes. They differ from catabolic ones. Accelerated splitting is good for weight loss but becomes an obstacle to muscle building.
Therefore, athletes are advised to slow down their metabolism, and those who want to lose weight, on the contrary, need to boost it. The following tips will help your client boost metabolism:
Sometimes, in order to lose weight, it is enough to adjust your habits.Â
Watch out for the products you eat. Consuming a particular group of food products can solve problems that disrupt the normal metabolic process. Consider where you can get the elements necessary for an efficient metabolism rate.
Element | Products |
Protein |
|
Healthy carbs |
|
Vitamin D |
|
Iron |
|
Calcium |
|
Excess weight can also indicate metabolic disorders.Â
Improper metabolism leads to a shortage of the required substances by the body. As a result, you are at risk of getting:
Ideally, it is better to get a medical checkup once a year to diagnose and prevent metabolic disorders. Still, we have to consider some reasons like heredity or age. Therefore, you should tell your clients to listen carefully to their bodies’ signals to recognize the slowdown in metabolism.
Knowing how to increase the body’s metabolism is useful. But it’s also important to know how to support your clients and give them the right advice to improve their metabolism. It is equally important to be able to recognize when it is needed. So, here is how to motivate your clients to change their eating habits to boost metabolism:
Seeing specific symptoms, the client will think about how to improve their eating habits.
Don’t insist. Your customers should feel your support, not your persistence. Despite the trust relationship, your clients have the right to decide what they consider best for themselves.
You can start with water. Studies have shown that drinking 0.5 liters of water boosts metabolism by about 10-30% within an hour. Accelerated calorie burning can be better if you drink cold water, as your body will be forced to use more energy to heat the water to body temperature.
The average metabolic rate for men averages 1 kcal/kg / h. That is, 1700 kcal is spent on metabolism per day for a man weighing 70 kg. For women, this value is 10% less.
Women’s metabolism is slower due to lower mass (including muscle) but not for gender reasons. More specifically, the muscles are less than about 1/3 and unevenly – the upper part of the body lags behind the lower part more.
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