What should I do if my metabolism is too slow

Slow metabolism can be improved by adjusting dietary structure, increasing aerobic exercise, ensuring adequate sleep, supplementing specific nutrients, and managing stress levels. The metabolic rate is influenced by factors such as age, hormone levels, muscle mass, and underlying diseases.

1. Adjust dietary structure

Daily intake of sufficient high-quality protein such as eggs, fish, and soy products. The caloric effect of protein can increase metabolic rate. Moderate increase in spicy foods such as chili and ginger, where capsaicin can temporarily promote thermogenesis. Avoid long-term extremely low calorie diets, and daily calorie intake should not be lower than basal metabolic needs. Regularly eat three meals and add meals appropriately to avoid the body entering energy-saving mode.

2. Increase aerobic exercise

Engage in aerobic activities such as brisk walking, swimming, cycling, etc. every week for at least 30 minutes each time. After exercise, there will be an excessive oxygen consumption effect, which can increase the resting metabolic rate for several hours. Combined with intermittent high-intensity training, it can more effectively stimulate the secretion of growth hormone. Increase non physical activities in daily life, such as standing for work, walking commuting, and other accumulated expenses.

3. Ensure adequate sleep

Maintain 7-9 hours of deep sleep every day. Lack of sleep can lead to a decrease in leptin and an increase in ghrelin. Establish a fixed sleep schedule and avoid blue light exposure affecting melatonin secretion before bedtime. Poor sleep quality may trigger insulin resistance, indirectly reducing energy expenditure efficiency. A short 20 minute nap during lunchtime can help restore energy.

4. Supplementing specific nutrients

Moderate supplementation of B vitamins such as B1, B2, B6, etc. participate in energy metabolism processes. Iron deficiency can affect thyroid function, and iron rich foods such as animal liver and red meat can be consumed. Iodine is a raw material for thyroid hormone synthesis, which can be provided by seafood such as kelp and seaweed. The combination of catechins and caffeine in green tea can slightly increase metabolic rate.

5. Managing stress levels

Long term stress can lead to a sustained increase in cortisol, which promotes fat accumulation in the abdomen. Relieve chronic stress through meditation, deep breathing, and other methods. Social activities and hobbies can reduce stress responses. Avoid releasing stress through overeating, as this can create a vicious cycle of metabolic disorders. Improving metabolism requires multidimensional long-term adjustments, and it is recommended to record diet and exercise logs to monitor changes. Pathological factors such as hypothyroidism require medical examination. In winter, it is advisable to increase the ambient temperature appropriately to avoid hypothermia, and in summer, it is advisable to avoid the air conditioning temperature being too low and affecting heat dissipation. Quitting smoking and limiting alcohol consumption can help restore normal metabolic function, and establishing healthy lifestyle habits is the foundation for improving metabolic efficiency.