There are a lot of things we can do to slow our metabolism — not eat enough, not eat frequently enough and not move. People looking to lose weight fast often fall prey to fad diets that produce significant short-term results from drastically dropping calories. Those diets are not sustainable.
Chronic conditions – Thyroid disorders, diabetes and other chronic conditions can put your hormones into a tailspin, which can slow your metabolism down and lead to weight gain. For this reason, it's important to manage any chronic conditions with help from your doctor.
What can increase metabolic rate? Factors that may increase a person's metabolic rate include consuming an appropriate number of calories, favoring protein over carbohydrates and fat, getting enough sleep, and some types of exercise, such as resistance training.
You're eating too many refined carbohydrates
The higher-in-fiber whole grains slow down digestion and make your body work harder to break down nutrients,” explains Fry. Simply, whole grains, fruit and vegetables naturally boost your metabolism while refined carbs and sugars will instantly kill it.
Two common signs that you may be experiencing metabolic damage are dieting and exercising but not seeing any change in weight. Or, you may have been making progress with a diet or an exercise program but suddenly this progress stops.
Your metabolic rate is influenced by many factors – including age, gender, muscle-to-fat ratio, amount of physical activity and hormone function.
People with an endomorph body type tend to have a slow metabolism, making it easier for them to gain weight and harder for them to lose it.
Side sleeping: This position helps to improve sleep, lose weight and pain. back, avoid swelling in legs, buttocks, thighs. Sleeping on the left side is a good position for the digestive system, avoiding the accumulation of fat.
The diet doesn't have enough calories
Eating too little — say, 1,000 calories a day — can prevent you from losing weight, too. "When you don't eat enough, your body is starving and it's not going to lose any extra weight" because it needs those energy stores to keep you alive, Fakhoury said.
However, other studies show that while consuming 1,000 calories a day may result in significant weight loss, most people cannot sustain it and often experience significant weight regain . The reasons include regaining lost muscle mass and increased appetite. Also worth noting is that the human body can adapt.
For many people, the term metabolism really means metabolic rate — the speed at which your body burns calories to keep its basic functions running. Your metabolic rate does change during your early life, but it plateaus between the ages of 20 and 60, and only decreases by around 1% per year after that.
Signs of a fast metabolism
You have difficulty gaining weight or keeping weight on, even though you eat regularly. You have a high body temperature, even when you are resting. You are often hungry or have an insatiable appetite, even after eating meals or snacks.
Metabolic rate remains stable all through adult life, from age 20 to 60 years old.
If you have mild metabolic damage, it will take 8-10 weeks to fully repair. If you have moderate metabolic damage, it takes about 10-12 weeks to repair. If you have extreme metabolic damage, it can be 12 plus weeks. Other variables include what kind of medications and medical conditions you have.
Why does metabolic rate slow down for women? Over time, studies have shown that metabolic rate (how fast we burn calories) starts to slow down by 2 to 3 percent each decade, beginning in our 20s. It becomes more noticeable between ages 40 and 60.