3 DAY METABOLISM

RESET GUIDE
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METABOLISM RESET WITH
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 3 DAY
METABOLISM
RESET GUIDE

DAY 1
When to wake up
Get a solid 8 hours of sleep

If you had a late night on Friday, spend Saturday morning catching up on some
ZZZ’s.

When you don’t get enough sleep, this can disrupt the hormone balances in the
body — which in turn slows down your metabolism and increases your risk for
weight gain.

“Sleep deprivation is perceived by the body as an additional stressor — so cortisol

goes up and testosterone drops,” says exercise physiologist and nutritional
biochemist Shawn M. Talbott, PhD.

One study from the University of Chicago found that getting only 5.5 hours of sleep
each night over a two-week period reduced fat loss by 55 percent.

According to Talbott, “People who get 6 hours versus 8 hours of sleep per night
typically carry 5 to 15 pounds of extra belly fat.”

Get the most metabolism-boosting benefits from your sleep

Aim for at least 8 hours per night — and make sure those 8 hours are full of high-
quality shut-eye.

“[Make sure the sleep] that you get is as ‘high-quality’ as possible — meaning that
you spend as much time [as possible] in REM sleep, which rejuvenates the brain,
and deep sleep, which restores the body,” says Talbott.

What to eat today

Don’t skip breakfast…

You might be tempted to run out the door in the morning, but if you want to keep
your metabolism revving all day, make time for breakfast (and a workout!). “Eating
breakfast fast tracks metabolism and keeps energy high all day,” says Lohre.

A recent 2018 study found that eating breakfast before exercising accelerates your
metabolism post-workout.

… and have a Greek yogurt

Probiotics balance gut bacteria and help increase metabolism — so make sure to
have a Greek yogurt (which is more concentrated and has higher levels of
probiotics) with your breakfast.

To make sure you’re getting the right gut-balancing microorganisms with your
breakfast, make sure your Greek yogurt says “contains active cultures” on the
packaging.

What to do today
Work in a 20-minute strength-training circuit…

If you want to jumpstart your metabolism, a great way to do it is strength training.

“Muscle building speeds up your metabolic rate for up to 2 hours after every 20-
minute session,” says Lohre.

By doing a strength routine, you’ll build more muscle — and the more muscle you
have, the better your metabolism.

“Building muscle will help you burn more calories even when you’re not moving —
and the higher your muscle mass, the stronger your metabolic rate,” says Lohre.

If you want to strength train, you can definitely go old school and lift weights — but
that’s not your only option! Doing body-weight exercises (like squats and planks) or
hitting a TRX class is just as effective at building muscle as exercises like bicep
curls.

… or get in some cardio

Now, if you’re not used to pumping iron, strength training could leave you feeling
super sore.
But no worries! If you want to get in a metabolism-boosting workout, cardio can be
just as effective. In fact, a 2011 studyTrusted Source found that 45 minutes of
vigorous cardio exercise increased metabolic rate for a whopping 14 hours post-
workout.

To get your cardio in, you can hit the trails for a run, check out a spin class, swim
some laps — anything that gets that heart rate up!

or Do this

SQUAT AND KICK + BOXER JUMP 30 SEC x 4

CROSS PUNCH + SKATING 30 SEC x 4

DUCK AND WAIVE + GHOST ROPE 30 SEC x 4

JAB PUNCHES WITH KNEE + SOCCER 30 SEC x 4

JUMP

RUNNING 20 SEC x 10

DAY 2
When to wake up
Wake up at 8 a.m.

If you fall asleep by midnight, say, today, aim to wake up around 8 a.m. This gives
you enough time to make sure you’re getting enough shut-eye for a healthy
metabolism but early enough so you won’t be angry at the world when your alarm
goes off for work tomorrow.

What to drink today

Start your day with a cup of coffee…

Not like you needed another reason to get your morning cup of joe, but a little bit
of caffeine is a great way to boost your metabolism.

Research showsTrusted Source that 100 milligrams of caffeine (about how much
you’d find in an 8-ounce cup of coffee) can boost resting metabolic rate by
anywhere from 3 to 11 percent.

Not a coffee person? No worries — you can get a similar boost to your metabolism
with a cup of green tea. In addition to caffeine, researchers believe antioxidant
catechins in tea provide the boostTrusted Source,” says Lohre.

… and drink plenty of H20

Coffee is great for the morning — but for the rest of the day, stick to water.

Researchers foundTrusted Source that drinking 16.9 ounces (a little over 2 cups) of
water increased metabolic rate by 30 percent for 30 to 40 minutes. For the most
metabolism-boosting benefits, aim to drink that 16.9 ounces of H20 multiple times
throughout the day.

What to do today
Prep meals for the week — and be sure to throw in some chili peppers

One of the best ways to set yourself up for success during the week is meal-
prepping on Sundays. And if you want your prepped meals to deliver a boost to
your metabolism, make sure to turn up the heat and throw a few chili peppers into
your recipes.

Chili peppers contain capsaicin, which studies showTrusted Source can boost your
metabolism and help you burn an extra 50 calories per day.
Increase your NEAT

There’s a lot you can do at the gym to increase your metabolism, but it’s what you
do outside of the gym that has the most effect.

“NEAT (non-exercise activity thermogenesis) — or the energy that is expended from

general daily activities — has a significant impact on the number of calories your
body burns each day,” says Lohre.

“By moving more in your daily life, you’ll see huge improvements in your
metabolism.”

Look for more opportunities to move throughout the day. Park your car further
from the entrance to your office. Take the stairs instead of the elevator. Walk
around your house during a phone call. The more you move, the more calories
you’ll burn.

or DO THIS

45 Minutes Brisk walk

Day 3

When to wake up
Wake up after you’ve had 8 hours of sleep

It’s Monday, which (probably) means the start of the work week — and less
flexibility in your wakeup time.

If you have to get up early, make sure you adjust your bedtime Sunday night to get
the full 8 hours of sleep you need for maximum metabolism-boosting benefits.
Need to get up at 6 a.m.? Be in bed by 10 p.m. Alarm set to go off at 7 a.m.? Make
sure you hit the hay by 11 p.m.

What to eat today

Add some protein to every meal

If you want to use your diet to rev your metabolism, aim to add protein to every
meal.

“Adding lean protein like eggs, chicken, and dairy to your diet will help jumpstart
the metabolism in two ways. [First,] they help support muscle building and muscle
retention… [plus] those foods themselves are more challenging for your body to
digest, so it takes more energy from your body to utilize them than other foods,”
says Lohre.

What to do today
Meditate

Stress (and in particular, the stress hormone cortisol) slows down the metabolism.
One 2015 study found that participants who experiences a stressful event burned
104 calories less over the 24 hours that followed than did their stress-free
counterparts — the equivalent of nearly 11 pounds of weight gain per year.

If you want to keep stress at bay, try meditation. Mindfulness meditation has been
shown to lower cortisolTrusted Source levels, and you can reap the rewards with as
little as 10 to 15 minutes of meditation practice per day.

or Do This
 FULL SQUAT

SUMO SQUAT
CRICUIT WORKOUT x 30 SEC x 8
ONE LEG SQUAT

BACK ALT LUNGES

SIDE SQUAT

RUNNING

SIDE TOUCH 10 x 20 SEC

followed by 20 minute guided

meditation

For the rest of life

1. Eat plenty of protein with each meal — 25 to 30 percent of your total daily
calories — to boost your metabolism.
2. Aim for at least 8 hours of high-quality sleep per night.
3. Eat probiotic-rich foods (or take probiotic supplements).
4. Meditate daily to keep stress to a minimum.
5. Get in at least three metabolism-boosting workouts per week (strength training
or cardio).
6. Stay hydrated.