What to do if the body's metabolism is slow

Slow metabolism in the body can be improved by adjusting dietary structure, increasing exercise, ensuring adequate sleep, supplementing sufficient water, and regulating psychological state. Slow metabolism may be related to factors such as aging, hypothyroidism, malnutrition, lack of exercise, and chronic stress.

1. Adjusting dietary structure

Increasing the intake of high-quality protein appropriately can help improve basal metabolic rate, such as eggs, fish, beans, and other foods. Vegetables and fruits rich in dietary fiber can promote gastrointestinal peristalsis and reduce the accumulation of metabolic waste. To avoid excessive dieting causing the body to enter energy-saving mode, it is recommended that daily calorie intake should not be lower than the basal metabolic requirements.

2. Increasing exercise volume

Regular resistance training can increase muscle mass, as muscle tissue consumes more calories than adipose tissue. Aerobic exercises such as brisk walking and swimming can directly increase energy expenditure. It is recommended to maintain moderate intensity exercise every week and supplement protein appropriately after exercise to help with muscle repair.

3. Ensure Adequate Sleep

Lack of sleep can affect the balance of leptin and ghrelin secretion, leading to metabolic disorders. The deep sleep stage is the peak period of growth hormone secretion and is crucial for maintaining normal metabolism. It is recommended to maintain a regular daily routine and sleep for no less than 7 hours.

4. Adequate hydration

Water is the medium for biochemical reactions in the body, and mild dehydration can lead to a decrease in metabolic efficiency. Moderate consumption of warm water can temporarily increase basal metabolic rate, and it is recommended to calculate daily water intake based on body weight. Avoid using sugary drinks instead of drinking water to avoid increasing metabolic burden.

5. Regulating psychological state

Long term stress can lead to an increase in cortisol levels, promote fat accumulation, and reduce metabolic rate. Meditation, deep breathing, and other relaxation techniques can improve autonomic nervous system regulation. Establishing positive social relationships can help alleviate the impact of chronic stress on metabolism. Improving slow metabolism requires comprehensive regulation. In addition to the above methods, it is recommended to undergo regular physical examinations to exclude pathological factors such as thyroid disease. Pay attention to avoiding prolonged sitting in daily life, and get up and move around for a few minutes every hour. Try to choose steaming instead of frying as a cooking method to reduce the intake of trans fatty acids. Maintain a positive and optimistic attitude, avoid extreme weight loss methods, and gradually establish healthy lifestyle habits in order to continuously improve metabolic levels.