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Restart Your Weight Loss: 7 Strategies to Reset Your Metabolism

May 25, 20234 min read


When striving to achieve weight loss, metabolism is a crucial factor that determines the rate at which your body burns calories. Over time, due to factors such as age, lifestyle, and dietary habits, your metabolism may slow down, hindering weight loss efforts. To help, we’ve compiled a list of seven science-backed strategies to reset your metabolism, enabling you to jumpstart your weight loss and achieve your health goals.

1. Prioritize Protein in Your Diet

The thermic effect of food (TEF) refers to the energy needed to digest, absorb, and process different macronutrients. Protein, with the highest TEF, is essential for maintaining and boosting your metabolism, as it requires more energy to break down compared to carbohydrates and fats. To facilitate a metabolic reset, ensure that your meals contain sufficient protein-packed foods, such as lean meats, fish, poultry, tofu, legumes, and dairy products.

2. Incorporate Interval Training into Your Exercise Routine

High-intensity interval training (HIIT) is a proven method for increasing metabolism both during and after the workout. By alternating between short bursts of intense activity and short rest periods, HIIT allows you to burn more calories, boost fat oxidation, and improve overall fitness. Include at least two HIIT sessions per week in your exercise routine for maximum results.

3. Don't Neglect Strength Training

Strength training is another vital component in resetting your metabolism. By building lean muscle mass, your body burns more calories at rest. Aim to incorporate two to three strength training sessions per week, targeting all major muscle groups.

Total T Clinic has an article about how muscle mass helps you lose weight. The science is simple, one pound of muscle burns more calories than one pound of fat. That means that building up muscle in your body is a great way to increase your body's metabolism and burn more calories throughout the day.

How's that for a positive feedback loop?

4. Get Enough Sleep and Manage Stress

Sleep deprivation and elevated stress levels can negatively impact metabolism by causing hormonal imbalances. Establish a consistent sleep schedule, aiming for 7-9 hours per night, and practice stress reduction techniques such as yoga, mindfulness, or deep breathing exercises to support a healthier metabolism.

Here's a bit more from one of our articles:

During sleep, the body releases hormones like leptin, which signals fullness, and ghrelin, which stimulates appetite. A lack of sleep can disrupt the balance of these hormones, leading to increased hunger and cravings, making it more challenging to maintain a healthy diet and achieve weight loss goals. Moreover, sleep deprivation can also negatively affect insulin sensitivity, contributing to difficulties in managing blood sugar levels and increasing the risk of weight gain.

In addition to sleep, stress management is another vital component of a successful weight loss journey. Chronic stress can lead to elevated cortisol levels, which can promote fat storage, particularly in the abdominal area. Stress also has a tendency to trigger emotional eating, leading to the consumption of calorie-dense comfort foods that can derail weight loss efforts.

5. Stay Hydrated

Drinking water is essential for ensuring that your metabolism works optimally. Adequate water intake promotes efficient digestion and allows your body to burn calories more effectively. Aim for at least 8 cups (64 ounces) of water daily, and increase your intake during physical activity and warmer weather.

If you're interested in how water plays a role in weight loss, check out this other article we did. Drinking water helps you in so many ways. In the article, we talk about how it helps boost metabolism, reduce appetite, aids in digestion, and more!

6. Boost Your NEAT (Non-Exercise Activity Thermogenesis)

NEAT refers to the calories burned during activities that aren’t vigorous exercises, such as walking, cleaning, or standing. By increasing your daily activities outside of dedicated exercise sessions, you can elevate your calorie expenditure and stimulate your metabolism. Incorporate habits like taking the stairs, doing household chores, or walking more often to enhance your overall NEAT.

7. Avoid Extreme Caloric Restriction

It may seem counterintuitive, but excessively low-calorie diets could slow your metabolism. When your body senses an energy deficit, it may conserve energy by reducing metabolic rate, which could hinder weight loss. Instead of following an unsustainable, low-calorie diet, focus on a balanced meal plan that provides the nutrition you need while still maintaining a moderate deficit to support weight loss.


By incorporating these seven proven strategies, you can take charge of your metabolism and jumpstart your weight loss journey. Stay committed to your goals, and always consult your healthcare provider before introducing any significant changes to your exercise or diet routine. Through a combination of effective dietary and lifestyle adjustments, you can reset your metabolism and achieve your desired weight loss success.

If you find that you need some additional help losing weight, you may consider visiting a weight loss clinic and trying semaglutide! For more information, contact TotalT MD today!

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