What are the reasons for slow metabolism in the body

Slow metabolism in the body may be caused by genetic factors, aging, insufficient muscle mass, hypothyroidism, long-term dieting, and other reasons. Metabolic rate directly affects energy consumption efficiency and requires targeted adjustments to lifestyle habits.

1. Genetic factors

Some populations have naturally lower basal metabolic rates due to genetic differences, which usually manifest as familial obesity tendencies. Increasing strength training can improve muscle mass, as muscle tissue consumes more calories than adipose tissue, helping to compensate for genetic metabolic deficiencies. It is recommended to conduct resistance training every week, combined with moderate aerobic exercise. After the age of 30, the basal metabolic rate decreases by about 2% every decade, which is related to muscle loss and hormonal changes. Key supplementation of high-quality protein such as eggs and fish, combined with impedance exercise to delay muscle decay. Maintaining a regular daily routine helps to maintain the normal secretion of melatonin and growth hormone.

3. Insufficient muscle mass

Muscles burn three times more calories than fat when they are at rest. Long term lack of exercise results in a low muscle proportion, and can be trained with compound movements such as squats and plank support. The daily protein intake should reach 1.2-1.6 grams per kilogram of body weight, with priority given to complete proteins such as whey protein and soy protein.

4. Hypothyroidism

Thyroid hormones directly regulate cellular metabolic rate, and hypothyroidism patients often have symptoms such as fear of cold and constipation. Thyroid stimulating hormone levels need to be tested, and after diagnosis, levothyroxine sodium tablets can be used according to medical advice. Moderate consumption of selenium rich seafood is recommended in daily life, and excessive intake of cruciferous vegetables should be avoided.

5. Long term dieting

Continuous low calorie diet can activate the body's hunger protection mechanism, actively reducing metabolic rate. The stepwise calorie increase method should be adopted, increasing the intake of 50-100 calories per week to normal levels. Increase the frequency of eating to 5-6 meals per day, and prioritize selecting compound carbohydrates with moderate glycemic index. Improving metabolism requires establishing a long-term health management plan. The daily water intake should not be less than 2000 milliliters, and water is involved in all metabolic reactions; Ensure 7 hours of high-quality sleep, as insufficient sleep can reduce leptin secretion; Proper supplementation of B vitamins and magnesium elements, which are key coenzymes in glucose and lipid metabolism. Regularly monitor changes in body composition and, if necessary, conduct medical evaluations to exclude pathological factors.