Signs of Slow Metabolism and How to Fix It

2/3/20244 min read

Metabolism, the process by which our bodies turn food into energy, plays an important role in overall health and weight management.

However, some individuals may experience a slow metabolism, which can make it challenging to maintain a healthy weight.

In this article, we will go through the signs of a slow metabolism and discuss effective ways to boost it.

Reasons and Causes of Metabolism Slowing Down

Before we jump into the signs, let's understand why our metabolism hits the brakes in the first place.

There are numerous reasons why our metabolic rate may start to sputter.

1. Age: As we age, our metabolism naturally slows down.

This is because our bodies tend to lose muscle mass and gain fat mass over time, which decreases our basal metabolic rate (BMR).

Additionally, hormonal changes that come with aging, such as declining levels of growth hormone and thyroid hormones, can also contribute to a slower metabolism.

2. Genetics: Genetics also affects our metabolic rate.

Some people are born with a higher metabolism, while others may inherit genes that predispose them to a slower metabolism.

However, genetics alone are not destiny, and lifestyle factors can still influence metabolic rate.

3. Lifestyle Factors: Poor diet, sedentary behavior, and unhealthy habits can all contribute to a sluggish metabolism.

Diets rich in processed foods, sweets, and bad fats can alter metabolic functions and lead to weight gain.

Similarly, a lack of physical activity can cause muscle loss and decrease metabolic rate.

4. Caloric Restriction: Crash diets and severe caloric restriction can backfire and slow down metabolism.

When you drastically lower your consumption of calories, your body may perceive it as a famine and respond by conserving energy, leading to a decrease in metabolic rate.

5. Medical Conditions: Certain medical conditions can affect metabolism and lead to a slower metabolic rate. For instance, hypothyroidism is a disorder that causes a reduction in the thyroid hormone, which results in a slow metabolism.

Other conditions, such as Cushing's syndrome, polycystic ovary syndrome (PCOS), and insulin resistance can also impact metabolic function

6. Medications: Antidepressants, antipsychotics, and beta-blockers, are examples of medications that can interfere with metabolic processes, resulting in weight gain and decreased metabolism as side effects.

Signs of Slow Metabolism

Feeling tired all the time? Struggling to lose weight despite eating like a rabbit on a diet? These could be signs that your metabolism is in dire need of a tune-up.

We'll break down the common signs so you can identify if your metabolism is stuck in first gear.

Can Slow Metabolism Be Fixed? How?

The million-dollar question: can you actually kick your metabolism into high gear once it's slowed down?

The short answer: absolutely!

We'll explore the science behind boosting your metabolism and discuss practical strategies to get it firing on all cylinders again.

Ways to Increase Metabolic Rate

There are plenty of ways to give your metabolism the kickstart it needs.

Here are some tips and strategies to help you rev up your metabolic engine and start burning calories like a furnace.

Dietary Changes: Fuel your body with metabolism-boosting foods like healthy carbs and fats and lean proteins.

Respond to your body when it craves something, making sure you have healthy comfort food always in reach; remember that whole grains, fruits, and vegetables are your friends.

While you don't want to get out of control with your consumption of calories, eating as much as your body needs is not a bad idea when you are trying to boost your metabolism.

Incorporate spicy foods like chili peppers and ginger, which contain compounds that can temporarily increase metabolism.

Strength Training: Add resistance training to your exercise routine.

Muscle consumes more calories than fat, so gaining muscle mass can boost your metabolism even when you're not moving.

Aim for at least two to three sessions of strength training per week.

Stay Active: Add additional movement to your regular routine.

Use the stairs instead of the elevator, go for a stroll during your lunch break, or dance about the home while performing chores.

Every little bit of activity counts towards boosting your metabolism.

Interval Training: High-intensity interval training (HIIT) can add variety to your cardio routines.

Short bursts of exercise with high intensity, followed by brief rest intervals can boost your metabolic rate and keep it up for hours after you finish your workout.

Get Enough Sleep: Prioritize quality sleep to support healthy metabolism.

Being sleep deprived can affect hormone levels that control hunger and metabolism, resulting in weight gain and a slower rate of metabolism.

Aim for 7-9 hours of sleep per night.

Stay Well-hydrated: Drink enough water to stay hydrated all day.

Dehydration can slow down metabolism, so make sure you're staying hydrated to keep your metabolic engine running smoothly.

Manage Stress: Chronic anxiety and stress can disrupt your metabolism by raising cortisol levels, which can lead to weight gain and insulin resistance.

Practice stress-reducing techniques like meditation, deep breathing exercises, yoga, or EFT tapping to keep stress levels in check.


So, there you have it - the lowdown on signs of a slow metabolism and how to fix it.

Remember, it's never too late to give your metabolism a makeover and unleash your body's full potential.

With the appropriate mentality and lifestyle modifications, you can boost your metabolism and embark on a journey to better health and vitality.