Know the symptoms of slow metabolism and 10 tips to change it now

For some people, losing weight seems like a big challenge. It doesn’t matter how much you change your diet or exercise. Could this be one of the signs of slow metabolism? To clarify all doubts, we talked to nutritionist Adriana Stravo (CRN-43576). Check out what she explained:

What is slow metabolism

Slow metabolism is real and happens when the body takes longer to burn calories, whether at rest or during physical activity. According to the nutritionist, “metabolism is partially genetic. Some people have inherited genes that promote faster metabolism. Others have inherited genes that promote a slower metabolism, so these individuals have to eat less to avoid becoming overweight.”

Symptoms of Slow Metabolism

We talked to Dr. Adriana to understand the main symptoms of a slower metabolism. Follow:

• Thyroid problems: The nutritionist explained that “the thyroid gland, located at the base of the neck, helps regulate thyroid hormones, which greatly affect the body’s metabolism. So if you don’t make enough of the hormone (a condition known as hypothyroidism), your metabolism will slow down.”
• Changes in estrogen levels: “Low estrogen is one of the manifestations of menopause. The lack of this hormone normally increases fat mass and decreases lean mass.”
• Weight gain even with restrictive diet: According to Adriana, “when we eat continuously below our basal metabolic rate (BMR), our body can adapt by adjusting the amount of calories we need to function”. That is, the metabolism slows down to conserve energy.
• Discouragement: “If you’re tired, you’ll have less energy to exercise and your lack of energy can make you crave higher-calorie foods, probably because your body is looking for fuel.” Nutri explained that it ends up becoming a cycle where you are discouraged and, at the same time, start eating more, which results in weight gain.
• Increased desire to eat sweets: according to Adriana, our body needs calories to function well, whether at rest or when doing any activity. When metabolism is slow, the body craves more sweet foods in order to get more energy.

The nutritionist recommends seeing a doctor if you notice any of the symptoms of a slow metabolism. In addition, she recalls that “part of the truth and part of the myth is that metabolism is the key to being overweight. The rising tide of obesity in the world cannot be attributed entirely to an inherited tendency to have a slow metabolism. Something environmental, such as changes in diet and little physical exercise, are very likely responsible for this increase”.

How to speed up metabolism

Having known the most common symptoms of slow metabolism, understand what you can do to speed it up.

1. Do exercises that stimulate the formation of lean mass

According to nutri, “strength training is essential. As we train, our muscles can absorb more protein, so the diet should also have a corresponding increase in protein to prevent related muscle loss. A well-planned exercise program, including resistance training, with adequate caloric intake, with special attention to protein quantity and quality, will help to slow down the natural process of losing lean tissue and gaining fat.”

2. Reduce stress levels

“Normal amounts of cortisol (the stress hormone) can help you burn fat. But if you have a lot of cortisol, as if you’ve been stressed for a long time, the body may think you’re under pressure and may need extra energy, so it starts accumulating more fat. So keeping stress under control helps speed up metabolism.” quoted Adriana.

3. Try to sleep at least 8 hours a day

During sleep, your body continues to work, controlling the production of hormones and the consequent gain in lean mass. The ideal is to sleep at least 8 hours a day, without interruptions. Also because, according to Dr. Adriana, waking up many times during the night indicates that your metabolism may be slowed down.

4. Eat well

As much as the goal is to lose weight, avoid very restrictive diets. The nutritionist commented that they are one of the causes of slow metabolism. So prefer to eat well, with a balanced menu, according to the needs of your body, without having to deprive yourself of what you like.

5. Drink more water

Water is essential for the proper functioning of the body, so it is recommended to drink at least 2 liters a day. The liquid is responsible for assisting in the absorption of nutrients and is a diuretic, influencing the metabolism to accelerate.

6. Don’t skip main meals

Skipping breakfast, lunch or dinner could be a sign that you are restricting calories. For your body, it means scarcity and the time to adjust to that period, decreasing caloric burn to conserve energy, both at rest and when exercising. The nutritionist recommends making all main meals, with healthy foods, rich in fiber and avoiding fasting for a long time.

7. Have a balance between physical activity and rest

Adriana mentioned the importance of exercising and eating well, but always respecting the limits of her body. Look for a balance between the amount of physical exercise and rest time. In addition to sleeping well, you should include other lighter activities such as watching TV, meditating and reading. Even because, this moment of rest will help to reduce stress.

8. Consume thermogenic and fiber-rich foods

Thermogenic foods such as cinnamon, green tea, coffee and ginger increase body temperature and help speed up metabolism. Fiber-rich foods take longer to digest, which encourages the body to work longer. Nutri explained that the ideal is to include both in your routine, but without exaggeration.

As you can see in the article, slow metabolism is real, however, as nutritionist Adriana commented, it is not the only cause of overweight. Enjoy and also read the article on the 7 factors that influence your weight.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.