How to regulate slow metabolism in the body

Slow metabolism in the body can be regulated by adjusting dietary structure, increasing exercise, ensuring adequate sleep, managing stress levels, and supplementing specific nutrients.

1. Adjusting dietary structure

Properly increasing the intake of high-quality protein can help maintain muscle mass, and choosing foods such as fish, soy products, lean meat, etc. Increasing dietary fiber intake can delay blood sugar fluctuations, and it is recommended to consume oats, broccoli, and miscellaneous grains. Avoid excessive dieting that leads to further decline in basal metabolic rate, with daily calorie intake slightly higher than basal metabolic requirements.

2. Increasing exercise volume

Resistance training can effectively improve muscle mass, and it is recommended to do strength training three times a week. Aerobic exercise can increase metabolic rate in the short term, and brisk walking, swimming, skipping rope, etc. are all good choices. It is equally important to increase non physical activities in daily life, such as standing for work, walking for commuting, and other fragmented activities.

3. Ensure Adequate Sleep

Lack of sleep can lead to a decrease in leptin secretion and an increase in ghrelin. It is recommended to maintain 7-9 hours of sleep per day. Establishing a regular schedule can help regulate cortisol rhythms and try to fall asleep before 23:00. Avoiding exposure to blue light and caffeine intake before bedtime can improve sleep quality.

4. Managing stress levels

Long term stress can lead to a sustained increase in cortisol and inhibit thyroid function. Mindfulness meditation and deep breathing exercises can effectively alleviate stress reactions. Cultivating hobbies, social activities, etc. can also help with psychological regulation.

5. Supplementing specific nutrients

B vitamins participate in energy metabolism processes and can be supplemented through whole grains and green leafy vegetables. Moderate intake of iodine containing foods such as kelp and seaweed supports thyroid function. Insufficient iron can affect oxygen transport, and animal liver and red meat are good sources. Regulating metabolism requires multidimensional and long-term persistence. In addition to the above methods, it is recommended to regularly monitor changes in indicators such as body weight and body fat. To avoid metabolic damage caused by rapid weight loss, weight loss should not exceed 1 kilogram per week. Pay attention to whether there are symptoms of thyroid dysfunction such as cold sensitivity, constipation, and persistent fatigue, and seek medical examination if necessary. Maintaining sufficient drinking water, drinking 1.5-2 liters of water per day, helps to eliminate metabolic waste. Choose sustainable lifestyle changes based on one's own situation and gradually establish a healthy metabolic pattern.