What should I do if my body's metabolism is too slow

Slow metabolism in the body can be improved by adjusting dietary structure, increasing aerobic exercise, ensuring adequate sleep, supplementing sufficient water, and managing stress levels. Metabolic rate is influenced by various factors such as age, muscle mass, hormone levels, and lifestyle habits.

1. Adjusting dietary structure

Properly increasing the intake of high-quality protein can help maintain muscle mass, and protein foods have a higher thermal effect and promote energy consumption. Dietary fiber in whole grains, vegetables, and fruits can delay blood sugar fluctuations and reduce fat accumulation. To avoid excessive dieting leading to a decrease in basal metabolic rate, it is recommended that daily calorie intake should not be lower than basal metabolic requirements.

2. Increase aerobic exercise

Moderate intensity aerobic exercise such as brisk walking and swimming can directly increase calorie expenditure, and maintaining it for more than 150 minutes per week can effectively improve metabolism. Combined with resistance training to increase muscle mass, adding 1 kilogram of muscle can burn an additional 50 calories per day. Excessive oxygen consumption after exercise can lead to sustained metabolic elevation for several hours.

3. Ensure Adequate Sleep

Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin, which can easily cause metabolic disorders. During the deep sleep stage, growth hormone secretion is most vigorous, which helps with fat breakdown metabolism. It is recommended to maintain 7-9 hours of sleep every day to avoid disruption of circadian rhythm that affects metabolic enzyme activity.

4. Adequate hydration

Water is involved in all metabolic processes, and mild dehydration can reduce metabolic rate. Drinking cold water can temporarily increase metabolic rate, as the body needs to consume energy to heat the water temperature. It is recommended to drink 30 milliliters of water per kilogram of body weight per day, and to supplement it after exercise.

5. Managing stress levels

Long term stress can lead to a sustained increase in cortisol, promote visceral fat accumulation, and reduce metabolic efficiency. Mindfulness meditation, deep breathing, and other stress relieving methods can balance the autonomic nervous system. Social activities and hobbies can also effectively alleviate the negative impact of chronic stress on metabolism. Improving metabolism requires establishing long-term healthy habits and avoiding reliance on extreme methods. In addition to the above measures, thyroid function and other indicators can be regularly tested to exclude pathological factors. Pay attention to maintaining a regular diet and avoid prolonged meal intervals that can lead to reduced metabolic adaptability. Increase the intake of warm foods appropriately in winter and utilize the thermal effect of food to assist in improving metabolism. Suggest recording daily activity levels and dietary habits, gradually finding the most suitable metabolic enhancement plan for the individual.