What are the reasons for slow metabolism

Slow metabolism may be caused by aging, decreased muscle mass, hypothyroidism, long-term dieting, lack of exercise, and other factors.

1. As age increases, the basal metabolic rate of the human body naturally decreases, which is related to the loss of muscle tissue and the slowing down of cell renewal rate. The basal metabolic rate may decrease every decade after the age of 30, and maintaining regular strength training and adequate protein intake can help delay this process.

2. Decreased muscle mass

Muscles are the main tissues that consume energy, and a decrease in muscle mass directly reduces resting metabolic rate. Prolonged sitting, insufficient protein intake, and lack of resistance training can all lead to muscle loss. Weekly strength training and ensuring protein intake per kilogram of body weight can help maintain muscle mass.

3. Hypothyroidism

Insufficient levels of thyroid hormones can significantly slow down metabolism, and common symptoms include fear of cold, fatigue, and weight gain. Hypothyroidism may be caused by autoimmune diseases, insufficient iodine intake, or pituitary problems, and should be diagnosed through blood tests before receiving medication treatment.

4. Long term dieting

Continuous insufficient calorie intake can activate energy-saving mechanisms in the body, reducing basal metabolic rate to conserve energy. Extreme dieting may lead to weight loss and hormonal imbalances. It is recommended to adopt a moderate calorie deficit and exercise to avoid metabolic adaptation.

5. Lack of exercise

Exercise not only directly burns calories, but also continuously improves metabolism through the effect of excessive oxygen consumption after exercise. Long term sitting can cause muscle atrophy and weakened mitochondrial function. It is recommended to maintain moderate intensity activity every day, combined with aerobic and resistance training for better results. Improving metabolism requires comprehensive lifestyle adjustments. It is recommended to ensure sufficient sleep, eat regularly, supplement protein and carbohydrates in moderation, and avoid extreme dieting. Strength training combined with aerobic exercise can be conducted, with a minimum weekly exercise time of 150 minutes. Thyroid dysfunction requires timely medical attention, and medication such as levothyroxine sodium tablets should be used under the guidance of a doctor. Pay attention to maintaining a diversified diet and adding foods such as chili peppers and green tea that may temporarily improve metabolism, but it should be noted that these foods have limited effects and cannot replace long-term improvements in basal metabolism.