Can you reset your metabolism? 5 ways to support metabolic health
There’s no quick fix or magic switch that can literally “reset” your metabolism. But the good news is that your daily habits can influence how well your metabolism functions over time.
Your metabolism plays an important role in how your body uses and stores energy. If you’re wondering how to reset your metabolism, there are steps you can take to support a healthier, more adaptable metabolism over time.
From getting quality sleep to staying hydrated and prioritizing protein, small, consistent habits can make a meaningful difference in your metabolic health. Here are five simple ways to get started.
Prioritize balanced nutrition and meal timing.
What you eat matters, but when and how you consistently eat can matter too. Your body relies on a steady and predictable supply of nutrients to support energy, digestion, muscle health, and more that contribute to your metabolic health.
A balanced approach to nutrition means giving your body what it needs including protein, carbohydrates, healthy fats, vitamins, and minerals — while being mindful of when you eat. Consistent meals can make it easier to make balanced choices and avoid mindless snacking.
So, how can you make nutrition and meal timing work for you?
Build balanced meals. Include a high-quality protein source, vegetables or fruit, whole-grain carbohydrates, and healthy fats to create a nutrient-rich meal.
Prioritize protein at every meal and every snack. Don’t think of protein as something you’ll make up for at dinner. Aim to include quality protein throughout your day.
Create a consistent eating routine. Aim to eat meals at relatively consistent times throughout the day instead of skipping meals or waiting until you’re overly hungry to eat. Find a routine and schedule that works for you.
Stay hydrated.
We all have our emotional support water bottles — but how often are we actually drinking out of them?
Staying hydrated is an important part of supporting your metabolic health. Even mild dehydration can affect hunger, digestion, mental clarity, and how you feel throughout the day.
The good news? Staying hydrated doesn’t have to be complicated. Try these simple steps:
Set a reminder. Use your phone, hydration app, or even a good old-fashioned note pad to keep track of your water intake. Keep it simple and find what works for you.
Drink water before eating your meals. Having water before meals will not only help you get hydrated but can help control how much you eat.
Make it fun to drink more. Love using a straw? Keep one in your favorite water bottle. Small habits that make drinking water more convenient can help you stay consistent.
So, pick out your favorite water bottle (and straw!) and start your hydration journey today.
Prioritize your sleep.
We tend to think of sleep as an afterthought — something we know we need, but we rarely prioritize. But sleep plays an important role in our metabolic health. If you’ve been wondering how to reset your metabolism, getting consistent, quality sleep is a great place to start.
Even one rough night of sleep can affect hunger hormones, stress levels, energy, and how much you move throughout the day. Overtime, consistently poor sleep can make it harder to support a healthy metabolism.
So, how can you begin to prioritize your sleep and reset your metabolism?
Stick to a sleep schedule. Aim for 7+ hours of sleep a night and try to keep your wakeup and bedtime consistent each day.
Be mindful of when you eat. Avoid going to bed overly hungry or overly full and give yourself time to digest before calling it a night.
Create a calming environment. Dim the lights, limit screen time before bed, and create a routine that helps signal to your body when it’s time to wind down.
What new habits are you going to incorporate into your bedtime routine tonight?
Incorporate movement throughout your day
When we hear the word “movement”, many of us picture a formal workout — the dreaded drive to the gym or those weights we bought but have never actually used. But movement doesn’t have to mean a scheduled workout or intense exercise routine.
Non-exercise activity thermogenesis (NEAT) refers to the energy your body uses for everyday activities outside of formal exercise like walking, standing, cleaning, and taking the stairs. Finding more opportunities to move throughout your day can help you be less sedentary and support your metabolic health.
Not sure where to start? Try these simple ways to add more movement to your day:
Take the stairs. If you’re able to — skip the elevator and take the stairs. You’ll get more steps in, increase your heart rate, and burn more calories throughout your day.
Desk job? Try standing at your desk. If you spend most of your day sitting, set a reminder to stand, stretch, or take a short walk a few times throughout the day.
Park farther away. Choose a parking spot a little farther from the entrance to sneak in a few extra steps.
Movement doesn’t have to be formal to count. Find simple ways to move more throughout your day and choose what works for you.
Related: Does exercise boost your metabolism?
Try one of our clinically proven Reset Plans.
You can make small changes to reset your metabolism and support your metabolic health on your own, but you don’t have to figure it all out by yourself. Trilivy’s clinically proven Reset Plans offer a science-backed approach designed to help reset your metabolism and improve body composition.
Powered by our breakthrough science, Metabolic Synchronization®, our plans combine science-backed nutrition, 1:1 coach support, and healthy habit-building to help you put the principles we’ve explored in this post into practice.
As the first phase of our three-phase system — Reset, Refine, and Renew — our Reset Plans help reduce visceral fat by 14%*, retain 97–98% lean mass*, and protect healthy muscle.
If you’re ready to take the next step to reset your metabolism, our Reset Plans can help you get started.
Conclusion.
Resetting your metabolism can feel confusing, but you don’t have to do it alone. Trilivy brings together science, personalized coaching, and proven tools to help you put healthy habits into practice and support your metabolic health.
In fact, clients who work with a Trilivy coach experience up to 10x more weight loss and 17x more fat loss than those who do it alone **.
Want to see what’s possible? Explore stories from Trilivy clients who have improved their metabolic health.
Ready to take the next step? Explore our Reset Plans and find the approach that’s right for you.
* n a clinical study, individuals on the Trilivy™ Reset Plans experienced a reduction of 14% visceral fat and 97 to 98% of lean mass was retained at 16 weeks. Arterburn LM, Coleman CD, Kiel J, et al. Randomized controlled trial assessing two commercial weight loss programs in adults with overweight or obesity. Obes Sci Pract. Feb 2019;5(1):3-14. doi:10.1002/osp4.312
**Those on the Reset 5 & 1 Plan with support of a Trilivy coach successfully lost 10x more weight and 17x more fat than those who tried to lose weight on their own. Arterburn LM, Coleman CD, Kiel J, et al. Randomized controlled trial assessing two commercial weight loss programs in adults with overweight or obesity. Obes Sci Pract. Feb 2019;5(1):3-14. doi:10.1002/osp4.312.
Comments