Are you trying to gain weight and increase muscle mass but have a fast metabolism? The rate at which your body digests foods is often seen as a challenge to reach your ideal body weight. You are burning calories and fat even when you eat more than usual.
You must learn how to slow metabolism to reach your fitness aims. Continue reading to discover the different factors involved in metabolism. You will gain insight to reduce the metabolism rate so you gain weight with some expert tips as well.
Everything to know about the rate of metabolism
Metabolism rate is a trending topic in health and fitness. Even though you may be using the term frequently, its meaning is still unclear. While some individuals have a fast metabolic rate, others digest food slowly. Here are some of the factors that play an essential role in one’s metabolism.
1. Hormones
Hormone disorders, unfortunately, influence the metabolism rate. The internal composition can fasten or slow down metabolism. If you were diagnosed with hyperthyroidism or Cushing’s syndrome, slow the metabolism rate.
2. Body size
If an individual weighs a lot, their metabolism rate is likely to be higher.
3. Muscle Mass
If you have less muscle mass, the metabolism rate is a lot slower.
4. Gender
Women have a slower metabolism than men.
5. Physical Activity
If you exercise or lead a physically active lifestyle, then your metabolism rate is likely to be higher.
6. Age
Sarcopenia slows down the metabolism rate. It is a disorder involving involuntary loss of muscles due to age.
Our actions and diet also impact the metabolism rate
- The Thermic Effect of Food is the energy our body needs to digest the food. Carbohydrates and fats need more energy than protein. Use the carb calculator and body fat calculator to discover your TEF rate.
- Our physical activities influence how many calories we are consuming every day. If you burn more calories, it means you are active during the day. The metabolism improves.
- Routine activities such as walking to the car, going to work, standing, and sitting also consume energy. If you are moving around frequently during the day hours, you are burning more calories. A lazy lifestyle means Non-Exercise Activity Thermogenesis is reduced. In other words, you are experiencing a slowed metabolism.
How to slow your metabolism and live a healthy life?
Food dense in calories
One of the most fundamental ways how to slow metabolism is by including foods that are rich in calories. Even though most individuals suggest having lots of calories for metabolism science, it is more than chewing calories. In other words, it is eating the right amounts of calories.
Therefore, if you wish to slow down the metabolism rate, start including rice and bread in your meals. Other suggestions are flatbreads and pasta. While enjoying delicious meals, make excellent use of a calorie calculator. The calorie-enriched foods will instantly energize your body and give it more energy.
Increasing your appetite
Unfortunately, many individuals experience a reduced dietary intake because they do not have a sufficient appetite. As a result, the body cannot break down the nutrients in the body. When the body’s vitamins do not enter the blood, you feel fatigued. Even though an active lifestyle is necessary, there is a strategy to circumnavigate the metabolism challenges.
You can contact your healthcare provider to give you stimulants. As a result, you recover from your loss of appetite. The medical or nutritional expert will closely work to stabilize the metabolism rate according to gender or age. They will help you identify a perfect menu for optimal well-being.
Ensure variety in your meals
How to slow metabolism also means adding extra calories to your food. You can incorporate treats into your normal plate to reward yourself for the progress you have made thus far.
- Firstly, you can drink milk in place of water while eating.
- Have peanut butter and bananas for breakfast. You will notice an instant increase in energy.
- Make more use of butter in flatbreads, pastas, and breads.
- If you love to eat pasta, you can make the sauce in an additional two tablespoons of olive oil.
Include more protein
Unfortunately, we all lead a very busy life. We sometimes ignore our dietary requirements because of an insane work schedule or personal appointment. Therefore, you can deliberately increase calories by adding protein supplements. You can browse from the different brands available in the market. You can reach the calorie ceiling quickly without burdening the digestive system.
Read Also: Need to Gain? Try These 5 Meal Replacement Shakes!
Seek help
If you are worried about how to slow your metabolism, you can ask for support from friends and family. They will agree it is a challenging task. Several times, you will feel overwhelmed and defeated. However, you must not give up. You can share your goals with a friend or a family member.
The outside support becomes a valuable source. The community will hold you accountable for lax progress. Moreover, the social circle will give a renewed perspective. The innovative solutions will surprise you!
Know more about your medicine
Medication involving chronic disorders is essential to your well-being. However, these medications can reduce metabolism. The compounds in the medication can cause weight gain. If you are taking medicine for heart episodes, stress, depression, or psychiatric disorders, it is essential to talk to the doctor about your metabolism.
Make the journey fun!
You can make the journey on how to slow metabolism more fun. Stress is a significant challenge when you are trying to improve your health. If things do not go your way, it is an additional source of unsure additional thoughts.
Therefore, you can consume foods that are dense in calories. You can make it more enjoyable by setting missions or giving it a super, secret codename. The surroundings will make the timeless less stressful.
Good Luck on how to slow metabolism
Your metabolism rate depends on genetics, hormones, diet, and physical activities. If you know your metabolic rate, you can adjust your activities and nutrition to benefit your well-being. Your goals will become easier to reach. Furthermore, you must identify the reasons your metabolism is fast and whether it is adversely impacting your health.
You can use a body fat calculator to register the minutest changes and share them with health experts. How to slow metabolism involves simple steps that do not require too much effort. You can reward yourself after reaching small milestones to keep yourself motivated. Don’t forget to contact a registered dietician for more insight.
