How to improve slow metabolism

Slow metabolism can be improved by adjusting dietary structure, increasing exercise, ensuring adequate sleep, managing stress levels, and supplementing specific nutrients. Metabolic rate is influenced by various factors such as age, hormone levels, muscle mass, genetic factors, and chronic diseases.

1. Adjusting dietary structure

Increasing the proportion of protein intake can help increase the caloric effect of food, and high-quality proteins such as lean meat, fish, and beans can promote muscle synthesis. Reduce the intake of refined carbohydrates appropriately, replace some staple foods with whole grains, and avoid severe fluctuations in blood sugar. Drinking more than 1500 milliliters of water per day can cause a decrease in basal metabolic rate due to dehydration.

2. Increasing exercise volume

Resistance training can effectively increase muscle mass, and the amount of calories burned by muscle tissue is much higher than that of adipose tissue. High intensity interval training can continuously increase metabolic rate for several hours after exercise. Daily increase in non physical activity consumption, such as standing for work, walking commuting, etc. Accumulated calorie consumption.

3. Ensure Adequate Sleep

Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin, which can easily cause metabolic disorders. The deep sleep stage is the peak of growth hormone secretion, which helps with fat breakdown metabolism. Establish a fixed sleep schedule, avoid blue light stimulation before bedtime, and create a dark and quiet sleeping environment.

4. Managing stress levels

Long term stress can cause sustained high cortisol levels, leading to visceral fat accumulation and insulin resistance. Mindfulness meditation and deep breathing exercises can reduce sympathetic nervous system excitability. Cultivate hobbies and interests as outlets for stress release, and avoid emotional eating that interferes with metabolism.

5. Supplementing specific nutrients

B vitamins participate in the metabolism of three major nutrients as coenzymes, and are abundant in whole grains and dark vegetables. Magnesium can improve insulin sensitivity, and nuts and leafy greens are good sources. Moderate consumption of green tea or oolong tea can temporarily increase metabolic rate due to the presence of catechins. Improving metabolism requires establishing long-term healthy habits and avoiding extreme dieting that can further reduce metabolism. It is recommended to engage in strength training at least three times a week, with each meal containing high-quality protein and dietary fiber. Pay attention to observing body signals. If symptoms such as chills, constipation, and fatigue persist, it is necessary to investigate pathological factors such as thyroid dysfunction. Maintain patience, metabolic adjustments usually take several months to show stable effects.