How to improve poor metabolism in the body

Poor body metabolism can be improved by adjusting dietary structure, increasing exercise, ensuring adequate sleep, managing stress levels, and supplementing necessary nutrients. The decrease in metabolic rate may be related to factors such as aging, insufficient muscle mass, hormone imbalance, chronic diseases, and unhealthy lifestyle habits.

1. Adjusting dietary structure

Increasing protein intake can help maintain muscle mass by choosing high-quality protein sources such as eggs, fish, and beans. Increasing dietary fiber intake can delay blood sugar fluctuations, and it is recommended to consume foods such as oats and broccoli. The small amount multi meal mode can avoid overeating, and intake balanced nutrition in 5-6 meals per day. Limit the intake of refined sugar and saturated fat, and replace animal fats with olive oil. Drink enough water every day to maintain basic metabolic activity.

2. Increasing exercise volume

Resistance training can effectively increase muscle mass, with 3 strength training sessions per week. Aerobic exercise such as brisk walking and swimming can improve cardiovascular function, and it is recommended to engage in 150 minutes of moderate intensity exercise per week. Intermittent high-intensity training can produce afterburning effects and increase resting metabolic rate. Increase non physical activities in daily life, such as standing for work, climbing stairs, etc. Timely supplementation of protein after exercise promotes muscle repair.

3. Ensure Adequate Sleep

Lack of sleep can lead to a decrease in leptin and an increase in ghrelin. It is recommended to maintain 7-9 hours of sleep per day. Establishing a regular sleep schedule and fixing the biological clock can help regulate metabolism. Avoid using electronic devices before bedtime, as blue light can inhibit melatonin secretion. Maintain a bedroom temperature of 18-22 degrees Celsius to create a good sleeping environment. Taking a 20 minute nap at noon can relieve fatigue, but it should not be too long.

4. Managing stress levels

Long term stress can increase cortisol levels, leading to fat accumulation and metabolic disorders. Meditation and deep breathing exercises can activate the parasympathetic nervous system. Regularly engage in soothing exercises such as yoga or tai chi. Cultivate hobbies and divert attention. Seek professional psychological counseling when necessary and avoid emotional eating.

5. Supplementing essential nutrients

B vitamins participate in energy metabolism processes and can be obtained through whole grains and green leafy vegetables. Vitamin D deficiency is associated with metabolic syndrome, moderate sun exposure or supplementation with supplements. Magnesium helps regulate blood sugar levels and is abundant in nuts and dark vegetables. Probiotics improve the balance of gut microbiota, and fermented foods are a natural source. When necessary, use metabolic aids such as L-carnitine under the guidance of a doctor. Improving metabolism requires long-term adherence to a healthy lifestyle. In addition to the above methods, it is recommended to regularly check thyroid function and blood glucose levels to rule out potential diseases or insulin resistance. Smoking cessation and alcohol restriction can reduce the metabolic burden on the liver and avoid extreme dieting leading to a decrease in basal metabolic rate. Establish a sustainable diet and exercise plan, combined with adequate rest and stress management, to gradually improve overall metabolic efficiency. If symptoms such as persistent fatigue and abnormal weight changes occur, timely medical examination should be sought.