How to improve slow metabolism in the body

Improving body metabolism can be achieved through adjusting dietary structure, increasing muscle mass, ensuring adequate sleep, regular exercise, and regulating stress. Metabolic rate is influenced by multiple factors such as age, gender, muscle mass, hormone levels, and lifestyle habits.

1. Adjusting dietary structure

Insufficient protein intake can reduce the thermogenic effect of food. It is recommended to increase high-quality protein such as eggs, fish, and lean meat in moderation. Avoid long-term extremely low calorie diets, and it is recommended to control the daily calorie deficit within a reasonable range. A small amount of multiple meals may help maintain blood sugar stability, but it is important to note that the total calorie intake should not exceed the limit. Insufficient water intake can slow down metabolism, and it is recommended to drink sufficient amounts of water daily. Capsaicin in spicy foods may temporarily increase metabolic rate, but its effect is limited and varies from person to person.

2. Increase muscle mass

Muscle tissue consumes much more calories at rest than adipose tissue. Resistance training such as squats and push ups can stimulate muscle growth. Compound movements are more effective in activating multi muscle coordination than isolated movements. Protein supplementation should be combined with training, and moderate supplementation of whey protein after exercise can help with muscle repair. Muscle growth requires continuous and gradual loading, and it is recommended to engage in regular strength training every week.

3. Ensure Adequate Sleep

Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin, affecting metabolic regulation. The deep sleep stage is the peak period of growth hormone secretion and is crucial for maintaining metabolism. It is recommended to maintain a regular schedule and sleep for no less than 7 hours per day. Avoid blue light exposure and caffeine intake before bedtime. Sleep disorders such as sleep apnea need to be treated promptly to avoid affecting metabolic function.

4. Regular exercise

Aerobic exercise such as brisk walking, swimming, etc. can improve cardiovascular function and increase calorie expenditure. High intensity interval training can continuously produce excessive oxygen consumption effects after exercise. Non physical activities such as standing for work and walking commuting can also increase daily energy expenditure. Proper cooling after exercise can help clear metabolic waste. The types of exercise should be diversified to avoid plateau periods, and it is recommended to maintain a stable weekly exercise frequency.

5. Regulating Stress

Long term stress can lead to an increase in cortisol levels, promoting fat accumulation, especially in the abdomen. Relaxation techniques such as meditation and deep breathing can reduce stress responses. Social support and hobbies can help alleviate psychological stress. Chronic stress may trigger emotional eating, and a healthy coping mechanism needs to be established. Patients with adrenal fatigue need to pay special attention to stress management and seek professional help if necessary. Improving metabolism is a long-term process that requires comprehensive lifestyle adjustments. In addition to the above methods, smoking and excessive alcohol consumption should be avoided, and regular physical examinations should be conducted to rule out pathological factors such as hypothyroidism. During seasonal changes, the metabolic rate of the human body naturally fluctuates. In winter, it is advisable to increase the intake of warm foods appropriately. Due to muscle loss and decreased metabolic rate, middle-aged and elderly people need to pay more attention to protein supplementation and resistance training. Establishing sustainable healthy habits is more effective than short-term extreme methods.