How to improve metabolism in slow body metabolism

Improving body metabolism can be achieved through adjusting dietary structure, increasing muscle mass, regular exercise, ensuring adequate sleep, and replenishing sufficient water. Metabolic rate is influenced by factors such as age, gender, muscle mass, hormone levels, etc., and requires comprehensive intervention.

1. Adjusting dietary structure

Properly increasing the intake of high-quality protein can help improve the thermal effect of food, as protein digestion and absorption processes consume more energy. You can choose foods such as eggs, fish, and beans to avoid excessive dieting that can lead to a decrease in basal metabolic rate. Eating small meals multiple times a day is more beneficial for maintaining metabolic stability than overeating.

2. Increase muscle mass

Muscle tissue consumes much more calories at rest than adipose tissue, and increasing muscle mass through resistance training can continuously improve basal metabolic rate. It is recommended to perform strength training such as dumbbell exercises and elastic band exercises every week, combined with sufficient protein intake to promote muscle synthesis.

3. Regular exercise

Aerobic exercise such as brisk walking, swimming, skipping rope, etc. can directly burn calories and produce excessive oxygen consumption after exercise, keeping the metabolic rate elevated for several hours after exercise. High intensity interval training can more effectively stimulate the secretion of growth hormone, and it is recommended to maintain a certain frequency of exercise every week.

4. Ensure Adequate Sleep

Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin, affecting thyroid hormone secretion and indirectly reducing metabolic efficiency. Adults should maintain a regular daily routine and control their sleep time within a reasonable range to avoid negative effects on metabolism caused by disrupted circadian rhythms.

5. Adequate hydration

Water is involved in all metabolic processes, and mild dehydration can lead to a decrease in metabolic rate. It is recommended to drink an appropriate amount of plain water daily and avoid sugary drinks. Drinking cold water can consume a small amount of extra calories as the body needs energy to raise the water temperature to body temperature. Improving metabolism requires establishing long-term healthy habits and avoiding extreme dieting or excessive exercise. Changes in diet and exercise data monitoring can be recorded, and pathological metabolic disorders such as thyroid dysfunction require timely medical attention. Daily attention should be paid to maintaining a happy mood. Elevated levels of stress hormones can inhibit metabolism. Engaging in relaxation activities such as meditation and deep breathing can help maintain metabolic balance. Adjust your lifestyle in a timely manner during seasonal changes, and increase your intake of warm foods appropriately in winter.