What is the reason for slow metabolism

Slow metabolism may be caused by aging, decreased muscle mass, hypothyroidism, long-term dieting, lack of exercise, and other factors. The metabolic rate directly affects energy expenditure efficiency, and slowing down may lead to symptoms such as weight gain, fatigue, and fear of cold.

1. Aging

The basal metabolic rate of the human body naturally decreases with age, decreasing by a few percent every ten years after the age of 30. The metabolic activity of muscle tissue is higher than that of adipose tissue, and accelerated muscle loss in middle-aged and elderly populations will further reduce metabolic efficiency. Maintaining regular resistance training can help delay this process.

2. Decreased muscle mass

Muscles are the main tissues that consume energy in a resting state, and a decrease in muscle mass can lead to a significant decrease in basal metabolic rate. Long term sitting, insufficient protein intake, and lack of strength training can all lead to muscle loss. Doing resistance exercises several times a week can effectively maintain muscle metabolic activity.

3. Hypothyroidism

Thyroid hormones directly regulate cellular metabolic rates, and patients with hypothyroidism often experience symptoms such as reduced metabolism, weight gain, and chills. Thyroid stimulating hormone level testing can confirm the diagnosis, and drugs such as levothyroxine sodium can replace treatment, but the dosage needs to be strictly adjusted according to medical advice.

4. Long term dieting

Continuous insufficient calorie intake can activate energy-saving mechanisms in the body, reducing basal metabolic rate to adapt to energy shortages. After extreme dieting, there may be a decrease in metabolic adaptability, and it is easier to rebound when returning to a normal diet. Suggest creating a reasonable calorie deficit through a balanced diet and exercise.

5. Lack of Exercise

Insufficient physical activity can reduce non exercise calorie expenditure, and a sedentary lifestyle can lead to muscle atrophy and mitochondrial dysfunction. Aerobic exercise can increase excessive oxygen consumption after exercise, while strength training can increase muscle metabolism. The combination of the two has a significant effect on improving metabolic efficiency. Improving metabolism requires comprehensive measures, and it is recommended to ensure sufficient intake of high-quality protein daily, such as eggs, fish, soy products, etc; Alternating between intermittent high-intensity exercise and resistance training; Ensure sufficient sleep to maintain hormone balance; Individuals with thyroid abnormalities need to undergo regular hormone level check ups. Pay attention to keeping warm in winter to avoid hypothermia and increased metabolic burden. For long-term metabolic abnormalities, pathological factors such as thyroid disease should be investigated.