What to do if the human body has slow metabolism

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

1. Adjusting dietary structure

Properly increasing the intake of high-quality protein can help maintain muscle mass. Choose foods such as chicken breast, fish, and soy products. Increasing dietary fiber intake can delay blood sugar fluctuations, and it is recommended to use ingredients such as oats and broccoli. The small amount multi meal mode can avoid metabolic inhibition caused by prolonged fasting, and can be divided into 5-6 meals per day. Extreme dieting should be avoided, as long-term insufficient calorie intake can activate the body's energy-saving mechanism.

2. Increasing exercise volume

Resistance training can effectively increase muscle mass, with 3 strength training sessions per week. Intermittent high-intensity exercise can produce excessive oxygen consumption after exercise, such as sprinting, skipping rope, etc. Increase non physical activity consumption in daily life, such as standing for work and walking commuting. Supplementing protein appropriately after exercise is beneficial for muscle repair, but total calorie intake needs to be controlled.

3. Ensure Adequate Sleep

Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin levels. It is recommended to maintain 7-9 hours of sleep per day. Establishing a regular daily routine helps regulate the biological clock and try to fix the time for falling asleep and waking up as much as possible. Avoid exposure to blue light and vigorous exercise before bedtime, and try meditation or taking a warm bath to relax. Poor sleep quality may affect growth hormone secretion, thereby reducing resting metabolic rate.

4. Managing stress levels

Long term stress can lead to sustained elevation of cortisol, which may trigger central obesity and insulin resistance. Mindfulness breathing exercises and progressive muscle relaxation can alleviate stress reactions. Appropriate social activities and hobbies can distract stress and attention. Chronic stress may interfere with thyroid function, and if necessary, seek medical attention to check hormone levels.

5. Supplementing with specific nutrients

B vitamins participate in energy metabolism processes and can be obtained through whole grains and green leafy vegetables. Moderate intake of caffeine may temporarily increase metabolic rate, but dependence should be avoided. Iodine is crucial for thyroid function, and seafood such as kelp and seaweed are rich in iodine. Iron deficiency can lead to a decrease in oxygen carrying capacity, and red meat and animal liver are good sources. Improving metabolism requires establishing long-term healthy habits and avoiding pursuing short-term effects. Pay attention to controlling the intake of refined sugars and trans fats in diet, and prioritize natural unprocessed foods. The exercise plan should be gradual and combined with aerobic and anaerobic training. Regularly monitoring changes in body composition is more meaningful than simply focusing on weight. If there is suspicion of thyroid dysfunction or other pathological factors leading to low metabolism, timely medical attention should be sought for professional evaluation. Maintaining a positive mindset and a good daily routine are crucial for maintaining a normal metabolic rate.