A person with a slow metabolism will burn fewer calories when at rest and during exercise, requiring a reduction in caloric intake. People with fast metabolisms appear to be able to eat everything they want without gaining weight, whereas people with slow metabolisms have to make more effort to lose or maintain their weight. They may have an inability to lose weight despite diets and exercise. To help increase your metabolism, you may make some beneficial changes, such as eating well and exercising. Your metabolism may function more efficiently if your body is healthy.
What are the signs of a slow metabolism?
Your metabolism regulates processes such as body temperature, energy level, and the rate at which we gain and lose weight. All of which significantly affect your well-being experience in life. It is a common fact that our metabolism tends to be slow as we age, but some lifestyle choices and underlying medical disorders can also cause a slow metabolism.
Some common slow metabolism symptoms include:
1- Weight loss is difficult
2- Weight Gain
3- General Weakness
4- Lethargy & Chronic Fatigue
5- Dry Skin
6- Thinning hair
7- Inability to Concentrate
8- Mood Swings
9- Feeling Cold or Difficulty Staying Warm
10- Sugar Cravings
Does a medical reason cause a slow metabolism?
The answer is yes, some of them, including
- You have a high amount of insulin
- Your thyroid is unbalanced
- Your cortisol level is too high
- You have low testosterone
- You lack estrogen
- Anti-inflammatory steroids and antidepressant drugs
Prednisone and other anti-inflammatory steroids should not be used long term as they might increase appetites and cause calorie intake to be excessive. Antidepressants are associated with weight gain due to a decrease in the body’s basal metabolic rate and an increase in appetite.
Which mistakes slow our metabolism?
- Skipping breakfast
Our metabolism decreases while we sleep. If we begin the day without eating, our metabolism continues at a lower rate. Plan a nutritious and healthy breakfast for the day and balanced meals and snacks for the rest of the day.
- Low water intake
Our metabolism will increase if we stay hydrated and consume adequate water. Our body temperature decreases as a result of dehydration, and in order to increase it, our body stores fat. Consequently, the metabolic rate will decrease.
- Drinking sugary beverages
High consumption of beverages with sugar may cause a slow metabolism and increase the storage of fat in our liver and abdomen.
- Sedentary lifestyle
Our daily calorie consumption decreases if we are inactive. We should reduce our sitting time and increase our overall physical activity.
- A lack of strength training
Strength training increases muscle mass and maintains our metabolic rate as we age and lose weight.
- Not getting enough high-quality sleep
Having a high-quality sleep during the night preserves our metabolism rate.
How can I increase my slow metabolism?
Here we indicate some food that may help you to increase your metabolism:
1. Protein and mineral rich foods
Foods rich in proteins and minerals, such as meat, fish, eggs, dairy, legumes, nuts, and seeds, may temporarily speed up your metabolism. Additionally, protein could help you feel full for longer, which might help you avoid overeating, and selenium and iron-rich foods help your thyroid function to the best of its ability.
2. Drink green tea
An effective way to get caffeine and provide your body with epigallocatechin gallate (EGCG) is by drinking green tea. It is known to speed up metabolism.
Ginger is advantageous for increasing our slow metabolism. For instance, according to a study, drinking hot water with 2 grams of ginger powder dissolved in it along with a meal will help you burn up to 43 more calories than just drinking hot water. This may decrease levels of hunger and increase feelings of fullness.
4. Legumes and beans
Compared to other plant foods, lentils, peas, chickpeas, black beans, and peanuts are particularly high in protein. Their high protein content makes your body burn more calories while digesting them.
Moreover, legumes provide soluble and resistant starches that your body may use as a prebiotic to nourish the beneficial bacteria in your large intestine.
5. Getting enough vitamin D
Vitamin D is essential for preserving metabolism-revving muscle tissue.
Good dietary sources of vitamin D for metabolism include tuna, fortified low-fat milk, and eggs.
Keep in mind that you should always consult with your doctor before starting any diet or workout program. They can give you the best advice based on accurate analysis by 3D body scanners.