What is the reason for a person's slow metabolism

Slow metabolism may be caused by genetic factors, aging, decreased muscle mass, hypothyroidism, long-term dieting, and other reasons. A decrease in metabolic rate can lead to a reduction in energy expenditure, which can easily cause problems such as weight gain and fatigue.

1. Genetic factors

Some populations are born with lower basal metabolic rates, which are related to physiological mechanisms such as mitochondrial function and enzyme activity determined by genes. Parents with slower metabolism may also have similar tendencies in their children. This type of situation needs to be improved by increasing muscle training and adjusting dietary structure.

2. Aging

After the age of 30, the basal metabolic rate decreases by about 2% every decade, which is related to muscle loss and organ dysfunction. Middle aged and elderly people should pay special attention to protein intake and resistance exercise. For every kilogram increase in muscle mass, they can burn about 50 calories more per day.

3. Decreased muscle mass

Muscle tissue consumes more than three times the energy of fat. Long term lack of exercise and insufficient protein intake can lead to muscle loss and significantly reduce resting metabolic rate. It is recommended to do strength training three to five times a week, focusing on the main muscle groups each time.

4. Hypothyroidism

Thyroid hormones directly regulate cellular metabolic rate. Diseases such as Hashimoto's thyroiditis can lead to elevated levels of thyroid stimulating hormone, resulting in typical symptoms such as chills, constipation, and weight gain. Diagnosis should be confirmed through thyroid function examination, and medication such as levothyroxine sodium tablets should be supplemented according to medical advice.

5. Long term dieting

Continuously following a low calorie diet can trigger a famine mode in the body, actively reducing metabolism to conserve energy. Even if normal diet is restored after extreme dieting, metabolic rate may take several months to recover. It is recommended that daily calorie intake should not be less than 80% of the basal metabolic requirement. Improving metabolism requires comprehensive measures to ensure seven to eight hours of high-quality sleep per day, which helps regulate levels of leptin and growth hormone. In terms of diet, it is advisable to add foods such as chili peppers and green tea, among which capsaicin and catechins have a slight metabolic promoting effect. It is recommended to combine aerobic and anaerobic exercise, and high-intensity interval training has a significant effect on improving metabolism. It is necessary to avoid excessive dependence on metabolic health products, as some products may contain prohibited ingredients such as thyroid hormones.