What is the reason for slow metabolism

Slow metabolism may be caused by genetic factors, aging, insufficient muscle mass, hypothyroidism, long-term dieting, and other reasons. Metabolic rate directly affects energy expenditure efficiency, and if it is too slow, it can easily lead to symptoms such as abnormal weight gain and fatigue.

1. Genetic factors

Some populations have a naturally lower basal metabolic rate due to genetic inheritance, and this type of constitution usually shows a familial tendency towards slow metabolism. Regular exercise can increase muscle mass and help improve resting energy expenditure. It is recommended to choose a high protein diet with compound carbohydrates in daily life to avoid extreme low calorie intake. After the age of 30, the basal metabolic rate decreases by about 2% every decade, which is related to muscle loss and hormonal changes. Conducting resistance training to maintain muscle mass and supplementing calcium and vitamin D can help slow down metabolic decline. The middle-aged and elderly population should pay special attention to protein intake, which should reach 1-1.2 grams per kilogram of body weight per day.

3. Insufficient muscle mass

Muscle tissue consumes three times more energy at rest than adipose tissue. Long term lack of exercise leading to muscle loss can significantly reduce metabolic rate. Perform strength training three times a week, completing multiple sets of compound movements for the large muscle group each time, and supplementing with whey protein can effectively improve the condition.

4. Hypothyroidism

Insufficient thyroid hormones can directly reduce cellular metabolic activity, and common symptoms include cold sensitivity, constipation, and weight gain. Diagnosis needs to be confirmed through blood tests, and doctors may prescribe medications such as levothyroxine sodium tablets for alternative treatment. Patients should regularly monitor TSH levels and adjust medication dosage.

5. Long term dieting

Continuous insufficient calorie intake can activate the body's energy-saving mechanism, and the basal metabolic rate can decrease by more than 20%. Avoiding a daily calorie deficit exceeding 500 calories and adopting intermittent fasting is more beneficial for metabolic protection than a sustained low calorie diet. During the recovery period, it is necessary to gradually increase heat and cooperate with impedance training.

To improve slow metabolism, comprehensive measures need to be taken. It is recommended to engage in aerobic exercise for more than half an hour per day combined with strength training three times a week, and pay attention to ensuring the intake of high-quality protein and micronutrients in the diet. Individuals with thyroid dysfunction should follow medical advice and avoid taking health supplements that accelerate metabolism on their own. Regularly monitor changes in body composition, and seek medical attention promptly to investigate pathological factors if there are persistent symptoms such as fatigue and edema.