Losing weight is hard work, and keeping it off is even harder. Did you know that your metabolism rate could be the leading cause of your weight loss struggles? A high metabolism is important for weight loss, and we do everything to increase our metabolism. But what are the causes of slow metabolism?
In rare occasions, a slow metabolism may be a result of hormonal issues or an impaired thyroid, in the case of hypo and hyperthyroidism. However, for most people, loss of muscle mass is the leading cause of a slowing metabolism rate. You may lose muscle mass due to aging or eating fewer calories than your body needs, and it starts to break down muscle for energy.
There are plenty of mistakes we make every day that slow down our metabolism without our knowledge. Building healthy habits and adding them to our daily routine, such as exercise, can improve metabolism. But unhealthy habits can make it harder to lose weight and keep it off for good. This article explores the symptoms and 9 causes of slow metabolism.
In This Article
What Are The Symptoms Of Slow Metabolism?
So, how do you tell if you have a slow metabolism? Here are some of the symptoms of slow metabolism:
- Unexpected and uncontrollable weight gain:
- Feeling tired all the time
- A constant feeling of weakness
- Difficulty losing weight
- Thinning hair
- Being irritable and having constant mood swings
- Lack of focus and concentration at work
9 Causes of Slow Metabolism
Let’s look at some causes of slow metabolism and what you can do about it.
1. Not eating enough/Skipping meals
Most people who try to lose weight follow restrictive diets that drastically reduce the amount of food they eat, but this is counterproductive. Even though you need to be in a calorie deficit to lose weight, eating too few calories triggers your body to believe that food is scarce, reducing the rate at which the body burns calories.
The human body is designed to protect itself from harm. Restricting food slows down the metabolism to preserve the stored fat and increases the urge to eat. According to the Cleveland Clinic, you tend to crave sugary stuff when you skip a meal because the body needs a quick energy source. Another issue is that when you resume your normal food intake, the metabolic rate remains low, and it becomes harder to lose weight.
Also Read: Meal Prepping 101: How to Meal Prep for Weight Loss for Beginners
2. Eating inadequate protein
Eating adequate protein helps you achieve and maintain a healthy weight. Research shows that protein makes you feel full longer and can curb unhealthy food cravings. It also increases the body’s metabolism because protein has a high thermogenic effect. This means the body uses more energy to digest protein, which is good because it burns calories in the process.
Eat more protein to help maintain the metabolic rate and maintain a healthy weight. Dairy may contain fats, but it is also a good source of calcium, protein, and other essential nutrients.
Also Read:12 Healthy Foods You Should Always Have in Your Kitchen
3. Restricting carbs without offering nutritious foods
Carbs are the body’s source of energy. They fuel the muscles and help you do your daily activities. Completely cutting back on carbs can make you hungry all the time. Instead, eat a low-carb diet with a moderate intake of healthy fats and proteins.
Carbs are not the main culprits in making you add weight, but eating excess carbs is the problem. You should eat whole grains, which have a low glycemic index. Also, it is okay to eat small amounts of soft whole grains.
Sugary foods have a high glycemic index, which forces the body to store excess energy as fat, thus promoting weight gain. Replace refined carbs with whole, nutritious foods such as lean meats and eggs, healthy fats such as avocado and nuts, fish, and vegetables.
Also Read: What Are The Top 10 Best Foods For Weight Loss?
4. Drinking alcohol and sugary beverages
Alcoholic drinks are full of empty calories. They contain lots of sugars, just like sugary drinks. Studies show that they increase your risk of insulin resistance, uncontrolled weight gain, and diabetes. Frequent consumption of beverages with added sugars slow down your metabolism and promote the storage of fat in your belly and liver.
Instead, drink more water and take beverages that boost your metabolism, such as coffee and green tea. Unless you are breastfeeding, add a cup of coffee to your daily diet to boost your metabolism.
Also Read: Facts about Fast Foods That Will Make You Rethink Your Health Choices
5. Not drinking enough water
Not drinking enough water dehydrates you, makes you more fatigued, and slows down your metabolism. As a result, you may struggle to keep up with your workout routine and find it harder to lose weight.
6. Sitting too much/ being inactive
Leading a sedentary lifestyle reduces the amount of calories that the body burns. Most people work while sitting the whole day and never find time to work out, which is a recipe for a slow metabolism. Simple activities such as walking, cleaning, and using the stairs help the body burn calories.
According to the CDC, adults require 150 minutes of moderate activity or 75 minutes of high-intensity activity every week. This means if you walk 30 minutes for five days a week, you will be more active than most people. If you work at your desk all day, try to stand up and walk around as many times as possible.
Minimize sitting and increase your activity levels. Try high-interval training, which takes a short time and is effective in boosting your metabolism.
Also Read: How to Make Time for Exercise with a Busy Schedule (9 Easy Tips)
7. Stressing out too much
If you are constantly stressed out, you’ll notice that you crave high-fat and high-sugar snacks, which is detrimental to your weight loss goals. According to Mayo Clinic, chronic stress triggers the release of cortisol, a hormone responsible for the fight or flight response, which can increase craving for unhealthy foods and feelings of hunger
Weight loss is not just about a calorie deficit but also about healthy eating and exercise. Other factors, such as sleep, also contribute to weight loss. Manage stress through journaling, deep breathing, or exercise.
Also Read: How Does Exercise Improve Mental Health? (9 Surprising Ways)
8. Avoiding strength training
Cardio exercises such as running, aerobics, or walking are great, but you need to pair them with strength training to boost your metabolism. Most women fear lifting weights because they believe that they will become too bulky. This is not the case because women don’t have sufficient testosterone hormone to bulk up like men. So, sis, you can lift some weights and build muscle.
As we age, our muscle mass starts to decline. That’s why it is harder to lose weight after 30. Lifting weight increases muscle mass and reduces fat in the body. Having more muscle mass increases your metabolism because muscles burn more calories at rest. You need at least two sessions of strength training every week. You can do exercises such as lunges and squats and lift some weights to boost your metabolism.
Also Read: What are the 5 Benefits of Regular Exercise?
9. Not sleeping enough
Prolonged sleep deprivation (sleeping less than 5 hours) slows down your metabolism and makes it easy for you to add weight and struggle to lose it. According to research, lack of sleep may also cause insulin resistance due to prolonged elevated blood sugar levels, which is harmful to your metabolism and increases your risk of lifestyle diseases such as diabetes, hypertension, and heart disease. Try as much as possible to sleep for a minimum of 7 hours every day to preserve your metabolic rate.
Also Read: 5 Pillars of Health and Wellness
FAQS
- How do you fix a slow metabolism?
The five best ways to boost your metabolism is to have a regular exercise routine, avoid skiping meals, getting adequate sleep every night, eat whole foods and avoid highly processed foods and do strength training at least twice a week.
- What foods are bad for your metabolism?
Some of the foods that are bad for your metabolism include fried foods, sugary beverages, pastries, and baked goods, refined grains such as white bread and rice, fries, and other fast foods.
- How can I rebuild my metabolism?
The best ways to boost your metabolism are to eat at regular intervals, eat more protein, lift weights, have regular workout routines, get adequate sleep, drink enough water every day, and manage stress.
- Why is my metabolism so slow?
Some people have a slow metabolism because of impaired thyroid function or are diabetics. Some hormonal diseases may also cause a slow metabolism. However, lifestyle factors such as chronic stress, an inactive lifestyle, poor diet, and sleep deprivation may also lead to a slow metabolism.
What foods boost your metabolism?
Some of the metabolism-boosting foods include fish such as salmon and tuna, legumes such as beans and lentils, chili pepper, lean meat, oatmeal, vegetables such as broccoli
Final Thoughts
So, how do you boost your metabolism? All you need to do is make small changes in your lifestyle and add healthy habits to your daily routine, such as exercising for 30 minutes at least three times a week, sleeping for at least 7 hours, keeping hydrated, and eating more protein.
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