What is the reason for slow metabolism in the body and how to improve it

Slow metabolism in the body may be related to genetic factors, aging, decreased muscle mass, irregular diet, hypothyroidism, and other reasons. It can be improved by increasing strength training, supplementing high-quality protein, ensuring adequate sleep, adjusting dietary structure, and moderate aerobic exercise.

1. Genetic factors

Some populations have lower than average basal metabolic rates due to the influence of congenital genes. This type of situation needs to be improved through long-term lifestyle interventions, such as weekly resistance training to increase muscle mass, as muscle tissue consumes more energy than adipose tissue. You can consult a professional nutritionist to develop a personalized dietary plan to avoid further metabolic decline caused by excessive dieting.

2. Aging

After the age of 30, the basal metabolic rate decreases by about 2% to 4% every decade, which is associated with muscle loss and organ dysfunction. It is recommended to adopt a high protein diet combined with impedance exercise, consume sufficient amounts of dairy products, legumes, and lean meat daily, and engage in complex exercises such as squats and plank supports to help maintain lean body mass.

3. Decreased muscle mass

Muscles are the tissues that consume the most energy at rest. Sedentary sitting can lead to muscle atrophy. It is recommended to complete strength training three to five times a week, with a focus on exercising large muscle groups. You can try dumbbell rowing, buttock bridge and other movements, and supplement high-quality protein such as whey protein or eggs in a timely manner after training to promote muscle synthesis and repair.

4. Irregular diet

Long term hunger or overeating can disrupt metabolic rhythms. Regular meals should be maintained, and breakfast should include protein and complex carbohydrates, such as oats paired with Greek yogurt. Appropriately increasing the intake of spicy foods such as chili peppers and ginger, which contain capsaicin and gingerol, can temporarily enhance thermogenic effects, but individuals with gastrointestinal sensitivity should be cautious.

5. Hypothyroidism

Insufficient secretion of thyroid hormones can significantly reduce metabolic rate, often accompanied by symptoms such as fear of cold and fatigue. Need to seek medical examination for thyroid function, and take medication such as levothyroxine sodium according to the doctor's advice after diagnosis. Moderate consumption of selenium rich foods such as Brazil nuts and oysters can assist in thyroid hormone synthesis in daily life. Improving metabolism requires multidimensional and long-term persistence. In addition to targeted training and dietary adjustments, daily water intake should reach two liters or more to promote the elimination of metabolic waste, avoid staying up late, and ensure seven hours of high-quality sleep. Intermittent cold exposure such as cold water baths can be attempted during cold seasons, but it is contraindicated for patients with cardiovascular disease. Regularly monitor changes in body composition and, if necessary, conduct metabolic related examinations under the guidance of a doctor to rule out pathological factors.