What factors can slow down your metabolism. How can you combat these metabolism-slowing triggers. Which lifestyle changes can help boost your metabolic rate. What role do hormones play in metabolism regulation. How does stress impact your body’s calorie-burning ability. Why is sleep crucial for maintaining a healthy metabolism. Which foods and medications may affect your metabolic rate.

The Role of Hormones in Metabolic Slowdown

Hormonal changes play a significant role in slowing down metabolism as we age. Research conducted at the University of Texas Southwestern Medical Center revealed that a natural decrease in estrogen receptors in the brain caused mice to gain weight without increasing calorie intake. This principle may apply to humans as well.

Dr. Eva Cwynar, an endocrinologist and metabolic medicine specialist, explains, “People put on 10 percent a decade because of how our hormones change as we age.” This gradual weight gain can be attributed to hormonal shifts that occur naturally over time.

The Impact of Testosterone on Metabolism

Testosterone levels decline in both men and women as they age, which can have a significant impact on metabolism. This hormone helps regulate muscle mass, and since muscle tissue burns more calories than fat tissue, even at rest, a decrease in testosterone can lead to a slower metabolic rate.

Can vitamin D help counteract this hormonal decline? A study published in the journal Hormone and Metabolic Research suggests that men may be able to prevent testosterone-related metabolic slowdown by increasing their vitamin D intake. However, this effect has not been confirmed in women.

To boost your vitamin D levels naturally, consider incorporating the following foods into your diet:

• Egg yolks
• Salmon and other fatty fish
• Vitamin D-fortified breakfast cereals

Stress: A Major Metabolism-Slowing Trigger

Chronic stress can have a detrimental effect on your metabolism. Dr. Christine Gerbstadt, author of “Doctor’s Detox Diet: The Ultimate Weight Loss Prescription,” explains that stress causes an increase in cortisol levels, which can harm your metabolism.

How does stress impact your metabolic rate? Elevated cortisol levels can lead to overeating, which in turn causes weight gain. As you gain weight, your metabolism naturally slows down, creating a vicious cycle that can be difficult to break.

To combat stress-induced metabolic slowdown, consider the following strategies:

1. Avoid stressful situations and people whenever possible
2. Adopt a stress-busting exercise routine
3. Practice relaxation techniques such as meditation or deep breathing exercises
4. Ensure you’re getting adequate sleep

The Connection Between Sleep and Metabolism

Are you getting enough sleep? Lack of quality sleep can have a significant impact on your metabolism. When your body is sleep-deprived, it may struggle to metabolize carbohydrates efficiently, triggering a chain reaction that can lead to weight gain and metabolic slowdown.

How does poor sleep affect your metabolism? Insufficient sleep can cause:

• Difficulty in metabolizing carbohydrates
• Elevated blood sugar levels
• Increased insulin production
• Enhanced fat storage

To maintain a healthy metabolism, it’s crucial to establish a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body clock and ensure you’re getting the restorative sleep your metabolism needs to function optimally.

Dietary Factors That Can Slow Your Metabolism

Your diet plays a crucial role in regulating your metabolism. Consuming excessive amounts of fatty foods can cause your metabolism to slow down as your body attempts to conserve energy for future use.

How can you maintain a healthy diet to support your metabolism? Consider the following tips:

• Choose lean meats over fatty cuts
• Opt for low-fat or non-fat dairy products
• Incorporate healthy monounsaturated fats from sources like raw nuts, fish, and avocados
• Include plenty of fiber-rich fruits and vegetables in your meals
• Stay hydrated by drinking adequate water throughout the day

By making these dietary changes, you can help prevent metabolic slowdown and support your body’s natural calorie-burning processes.

Medications That May Affect Your Metabolism

Certain medications can have an impact on your metabolism, potentially leading to weight gain and a slower metabolic rate. Some common medications known to affect metabolism include:

• Antidepressants
• Diabetes drugs
• Steroids
• Hormone therapies

If you suspect that your medication is causing weight gain or slowing your metabolism, it’s essential to consult with your healthcare provider. They may be able to adjust your dosage, prescribe an alternative medication, or suggest a more suitable time of day for taking your medication to minimize its impact on your metabolism.

Health Conditions and Their Impact on Metabolism

Certain health conditions can significantly affect your metabolic rate. One classic example is hypothyroidism, a condition in which the thyroid gland doesn’t produce enough hormones.

Dr. Gerbstadt explains, “Your thyroid is the ‘thermostat’ of metabolism.” When it’s underactive, your metabolic rate can slow down considerably, leading to weight gain and other health issues.

However, it’s important to note that not all cases of slow metabolism can be attributed to underlying health conditions. Many people are quick to blame their weight gain on an underactive thyroid or other medical issues when the real culprits are overeating and lack of exercise.

To determine if a health condition is affecting your metabolism, consult with your healthcare provider. They can perform blood tests to check your thyroid function and rule out other potential medical causes for your metabolic slowdown.

Strategies to Boost Your Metabolism Naturally

While there are many factors that can slow down your metabolism, there are also several strategies you can employ to give it a boost. Here are some effective ways to rev up your body’s calorie-burning engine:

1. Increase Your Muscle Mass

Muscle tissue burns more calories than fat tissue, even when you’re at rest. By incorporating strength training exercises into your fitness routine, you can build lean muscle mass and boost your resting metabolic rate.

2. Stay Hydrated

Drinking plenty of water throughout the day can help support your metabolism. Some studies suggest that drinking cold water may provide an additional metabolic boost, as your body expends energy to warm the water to body temperature.

3. Eat Protein-Rich Foods

Protein has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting and processing protein. Including lean protein sources in your meals can help increase your overall calorie burn.

4. Incorporate High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense exercise followed by periods of rest or lower-intensity activity. This type of training has been shown to boost metabolism and increase fat burning, even after your workout is complete.

5. Get Enough Sleep

As mentioned earlier, adequate sleep is crucial for maintaining a healthy metabolism. Aim for 7-9 hours of quality sleep each night to support your body’s metabolic processes.

6. Manage Stress Levels

Chronic stress can wreak havoc on your metabolism. Incorporate stress-management techniques such as meditation, yoga, or deep breathing exercises into your daily routine to help keep cortisol levels in check.

7. Drink Green Tea

Green tea contains compounds called catechins, which may help boost metabolism and increase fat burning. Regularly consuming green tea as part of a healthy diet may contribute to improved metabolic function.

By implementing these strategies and being mindful of the factors that can slow your metabolism, you can take control of your body’s calorie-burning potential and work towards achieving a healthier, more balanced metabolic rate.

9 Triggers That Will Slow Your Metabolism – Weight Center

Your age, your diet, and your lifestyle can all send your body’s calorie burn screeching to a halt. Here’s how to fight back against extra pounds.

By Beth W. OrensteinMedically Reviewed by Lindsey Marcellin, MD, MPH

Reviewed: June 27, 2012

Medically Reviewed

Thinkstock

Don’t be fooled by false health claims. There are only two true ways to boost your metabolism: weight-loss surgery and weight training that increases muscle mass. But there are many factors that can cause your metabolism to slow and the number on the scale to creep up. The good news is you don’t have to take these changes lying down — you can always fight your metabolic triggers and change your metabolism for the better. Here’s how top docs say you can reverse a bad metabolic trend and rev your body’s calorie-burning engine.

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How Hormones Slow Metabolism, Part I

iStock

You could blame your slow metabolism on your hormones — or a lack thereof. A natural lack of estrogen receptors in the brain due to aging caused mice to gain weight without consuming more calories, researchers at the University of Texas Southwestern Medical Center found. The same principle could apply to humans. “People put on 10 percent a decade because of how our hormones change as we age,” says Eva Cwynar, MD, an endocrinologist and metabolic medicine specialist in Beverly Hills and author of The Fatigue Solution. If you’re concerned about your estrogen levels, talk to your doctor to find a healthy solution that works for your body.

3147

How Hormones Slow Metabolism, Part II

Nadine Greeff/Stocksy

Another reason metabolism slows: The amount of the hormone testosterone in both men and women decreases as we age, Dr. Cwynar says. Testosterone helps regulate muscle mass, and the more muscle you have, the more calories you burn, even when resting. Men may be able to prevent this change by getting more vitamin D, a recent study in the journal Hormone and Metabolic Research found, but the same effect has not been confirmed in women. Skin-safe ways to boost your vitamin D intake include egg yolks, salmon and other fatty fish, and vitamin-fortified breakfast cereals.

3148

Stress Can Be a Metabolism Trigger

iStock

Stress causes your level of the hormone cortisol to rise, says Christine Gerbstadt, MD, RD, author of Doctor’s Detox Diet: The Ultimate Weight Loss Prescription and a spokeswoman for the Academy of Nutrition and Dietetics, which can harm your metabolism. Increased cortisol levels can cause you to overeat, and when you overeat, you can gain weight. Weight gain causes your metabolism to slow, Dr. Gerbstadt says. To counteract stress, avoid people and situations that cause your stress level to spike whenever possible and adopt a stress-busting exercise routine that will also help you maintain your weight.

3149

Lack of Sleep Can Change Metabolism

iStock

To keep your metabolism revved, don’t skip snoozing. When your body lacks sleep, it can have a difficult time metabolizing carbohydrates, which triggers a chain reaction. When you don’t metabolize carbohydrates, your blood-sugar levels rise. High blood sugar levels spike insulin levels, and the increase in insulin tells your body to store unused energy as fat. To stop the cycle, set your body clock so you will stay caught up on ZZZs: Go to bed and wake up at the same time every day, even on weekends.

3150

Eating Too Much Fat Can Change Your Metabolism

iStock

When you eat a lot of fatty foods, your metabolism slows down to conserve some of that fat for future use, and the net result is that you might start gaining weight. To maintain your metabolism or change it for the better, make sure any meat you eat is lean, stick to low- or nonfat dairy, and consume plenty of the healthy monounsaturated fats found in raw nuts, fish, and avocados.

3151

Medications Can Be Metabolism Triggers

Thinkstock

Some medications may cause your metabolism to slow and your waistline to expand. Those known to change metabolism in some people include antidepressants, diabetes drugs, steroids, and hormone therapies. Talk with your doctor if you suspect that medicine is causing weight gain, Cwynar says. Your doctor may be able to prescribe a different medication, change your dosage, or even suggest a better time of day to take it.

3152

Health Conditions Can Trigger a Metabolism Change

iStock

The classic example of a disease that slows metabolism is hypothyroidism, which is when your thyroid gland doesn’t make enough hormones. “Your thyroid is the ‘thermostat’ of metabolism,” Gerbstadt says. However, some people are quick to blame their slow metabolism on an underactive thyroid or other health condition when it’s really that they’re overeating and not exercising. Find out for sure by asking your doctor to perform a blood test. If you have an underactive thyroid, your doctor may be able to help reset it with medication, Gerbstadt says. If not, you may simply have to redouble your diet and exercise efforts.

3153

Eating Too Little Can Slow Metabolism

If you overdo your diet and cut too many calories from your eating plan, you could end up sabotaging your metabolism. Your body will slow down its calorie burning because it thinks you’re starving. Another problem if you eat too little is that your body will break down valuable muscle tissue for energy. If you want to change your metabolism and still lose weight, eat enough so that you’re not hungry. Smaller meals throughout the day — every three to four hours — may be a better bet so you stay satisfied.

3154

Lack of Exercise Can Slow Metabolism

iStock

When you don’t exercise, fat can build up in your body and slow your metabolism, says Rakesh Patel, MD, a family medicine physician in Gilbert, Ariz. Now consider what happens when you exercise: Your heart has to pump harder so that blood can transport the nutrients your muscles need, and when your muscles are working, your metabolism speeds up. Try interval training if you want to change your metabolism and burn calories even after your workout is over, Dr. Patel says. For example, you can alternate periods of jogging with sprinting or add steeper hills to your bike route. Regular exercise and especially interval training can boost your metabolism over the long term.

Top 5 Ways 2023EH Project

If you’re struggling to gain weight, you may have a fast metabolism. One effective way to gain weight is to consume more calories than you burn, but when you have a fast metabolism, achieving this can be difficult. Fortunately, there are ways to slow down your metabolism to promote weight gain.

In this article, we will discuss 5 things you should know about how to slow down your metabolism to gain weight. You can slow your metabolism by consuming high-calorie foods, increasing your muscle mass through weight resistance training, and reducing your calorie intake. It’s important to note that while slowing down your metabolism can aid in weight gain, it’s essential to maintain a healthy lifestyle and not resort to unhealthy measures like consuming too many unhealthy fats.

5 Ways To Slow Down Metabolism To Gain Weight

• Eat High-Calorie Foods:
• Keep Track of Your Caloric Intake:
• Low-Intensity Exercises
• Boost Your Appetite
• Using High-Calorie Supplement

With these tips, you can slow down your metabolism and achieve a healthy weight in a sustainable way.

What Exactly Is Metabolism?

Maintaining a balanced metabolism is essential to your health

Metabolism is the chemical process by which the body converts the food we eat into energy. It involves a complex set of reactions that break down nutrients, such as carbohydrates and fats, into simpler molecules that can be used by the body to fuel various bodily functions. A variety of factors, including age, sex, body composition, and genetics, influence metabolism.

A faster metabolism means that the body burns calories at a higher rate, while a slower metabolism means that the body burns calories at a lower rate. Understanding how metabolism works is important for those looking to gain weight, as it can help them identify ways to slow down their metabolism and increase their calorie intake to reach their weight gain goals.

Your Metabolic Rate Overview

Some people naturally have a faster metabolism, while others have a slower metabolism. Knowing your metabolic rate can help determine how many calories you need to consume to maintain, gain, or lose weight. While you cannot change your genetic makeup or age, you can make several lifestyle modifications to boost your metabolic rate and promote weight gain.

Why Do You Need To Slow Down Your Metabolism?

While most people want a fast metabolism to lose weight, some may want to slow down their metabolism to gain weight. This can be due to various reasons, such as a high metabolic rate that burns too many calories, difficulty in gaining weight or muscle mass, or an underlying health condition. Slowing down metabolism can help increase calorie intake and promote weight gain.

However, it is important to do it in a healthy and controlled way to avoid negative effects on overall health. It is recommended to consult a doctor or a registered dietitian to create a personalized plan for slowing down metabolism and gaining weight.

How To Slow Down Metabolism To Gain Weight?

• Eat High-Calorie Foods: Consuming more high-calorie foods, such as nuts, dried fruits, cheese, and whole milk, can help increase calorie intake and slow metabolism. These foods provide a lot of calories in small amounts, making it easier to consume more calories throughout the day.
• Keep Track of Your Caloric Intake: It’s essential to keep track of your daily caloric intake to ensure that you are consuming more calories than you are burning. This can be done by using a food diary or tracking app.
• Low-Intensity Exercises: Engaging in low-intensity exercises, such as yoga or walking, can help slow down metabolism and burn fewer calories.
• Boost Your Appetite: Stimulating your appetite can help you eat more and consume more calories. This can be done by eating smaller, more frequent meals and incorporating appetite-stimulating foods like ginger and dark chocolate into your diet.
• Using High-Calorie Supplement: Some people may choose to use high-calorie supplements, such as weight gainers or protein powders, to increase their caloric intake. It’s essential to consult a healthcare professional before using any supplements.

Foods That Help You Gain Weight

There are several foods that can help you gain weight in a healthy way. Here are some examples:

• Nuts and nut butter are high in calories and healthy fats, making them a great snack or addition to meals.
• Avocado: Avocado is high in calories and healthy fats and can be used in sandwiches, salads, or as a spread.
• Whole milk: Whole milk is a good source of calories, protein, and healthy fats. It can be used in smoothies, oatmeal, or as a beverage.
• Cheese: Cheese is high in calories and protein and can be added to meals or used as a snack.
• Brown rice: Brown rice is a good source of complex carbohydrates, which provide sustained energy and can help with weight gain.
• Lean proteins: Lean proteins like chicken, turkey, and fish are important for building muscle mass, which can help with weight gain.
• Dried fruit: Dried fruit is high in calories and can be added to oatmeal and yoghurt or eaten as a snack.
• Whole-grain bread: Whole-grain bread is a good source of complex carbohydrates and can be used for sandwiches or toast.

It’s important to remember to incorporate these foods into a balanced diet and not rely solely on high-calorie options for weight gain.

Other Healthy Weight Gain Suggestions

In addition to eating high-calorie foods and performing low-intensity exercises, there are other healthy weight gain suggestions to consider. Here are a few:

• Eat frequent meals: Eating smaller, more frequent meals throughout the day can help increase your overall caloric intake.
• Choose nutrient-rich foods: Focus on consuming nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure that you are getting the necessary nutrients to support your body’s growth and development.
• Strength training: Incorporating strength training exercises into your workout routine can help build muscle mass, increase weight, and improve overall body composition.
• Consult with a personal trainer or nutritionist: Seeking guidance from a professional can help you develop a personalized plan to meet your weight gain goals in a healthy and sustainable way.
• Get enough sleep: Aim to get 7-9 hours of sleep each night to support your body’s natural growth and repair processes.

Conclusion

In conclusion, slowing down your metabolism can be a helpful strategy to gain weight, particularly for those with a fast metabolism or underlying health issues. By incorporating high-calorie foods, tracking caloric intake, performing low-intensity exercises, boosting appetite, and using high-calorie supplements, you can effectively slow down your metabolism and promote weight gain in a healthy manner. Additionally, incorporating nutrient-dense foods and healthy weight gain suggestions such as strength training, getting enough rest, and staying hydrated can support a healthy weight gain journey. It’s important to consult with a healthcare professional or registered dietitian to ensure that you are meeting your individual nutritional needs and to create a personalized plan that works for you.

Frequently Asked Questions

Can you slow down your metabolism to gain weight?

Yes, it is possible to slow down your metabolism to gain weight by following specific dietary and exercise strategies.

Is it safe to use high-calorie supplements to gain weight?

High-calorie supplements can help gain weight, but it is important to consult with a healthcare professional before using them, as some supplements may have potential risks and side effects.

How long does it take to see results in weight gain?

The time it takes to see results in weight gain varies for each person and depends on various factors such as diet, exercise, and metabolism. It can take several weeks or even months to see significant changes in weight.

Can I gain weight without exercising?

While exercise can be helpful in gaining weight and building muscle mass, it is still possible to gain weight without exercise by increasing caloric intake and consuming high-calorie foods.

Are there any health risks associated with gaining weight too quickly?

Yes, gaining weight too quickly can increase the risk of health problems such as high blood pressure, diabetes, and heart disease. It is important to gain weight gradually and healthily.

Can I still eat healthy foods while trying to gain weight?

Yes, it is important to consume healthy, nutrient-dense foods while trying to gain weight to ensure that the body is receiving the necessary vitamins and minerals.

Can stress affect weight gain?

Yes, stress can affect weight gain by increasing the production of cortisol, a hormone that can lead to weight gain and difficulty losing weight.

Can genetics play a role in difficulty gaining weight?

Yes, genetics can play a role in difficulty gaining weight, as some people naturally have a faster metabolism or smaller appetite. However, it is still possible to gain weight through specific dietary and exercise strategies.

How to slow down metabolism if you can’t gain weight?

30 April 2019

12 April 2023

4 minutes

5795

ProWellness

Table of contents

• Metabolism symptoms
• Several ways to slow down metabolism
• Proper diet
• Medication method
• Some useful tips

90 002 Disclaimer

Please note that all information posted on the site
Prowellness is provided for informational purposes only and is not a personal program, a direct recommendation for action, or medical advice. Do not use these materials for diagnosis, treatment, or any medical procedure. Consult your physician before using any technique or using any product. This site is not a specialized medical portal and does not replace the professional advice of a specialist. The Site Owner is not liable to any party who has suffered indirect or direct damage as a result of misuse of materials posted on this resource.

How can you slow down your metabolism if you can’t gain weight?

Most people dream of speeding up their metabolism and losing weight. But there is also the opposite desire: you need to gain weight, slow down your metabolism.

There are several ways to slow down the process, but it is also important not to harm your health. Accelerated metabolism is a feature of a particular organism, not a pathology. In some cases, this is a sign of health problems.

Symptoms of accelerated metabolism

People with a fast metabolism can be recognized by their appearance. For them, the whole problem is to gain weight and muscle mass. Usually these are people with high stature, naturally thin physique. But sometimes the metabolic process is accelerated for some external reason.

Symptoms of an accelerated metabolism are:

• increased feeling of hunger or its complete absence;
• excessive thinness;
• inability to gain weight and muscle mass even with increased nutrition;
• feeling tired, lethargic;
• clearly visible veins on the body;
• increased nervousness, irritability.

The reasons for an accelerated metabolism can be very different:

• failures in the hormonal system;
• thyroid diseases;
• violations in the work of the pancreas.

To find out the cause, it is recommended to consult a doctor.

Several ways to slow down metabolism

There are several methods for slowing down the process. You can use several at once, but in any case it is better if the doctor prescribes the treatment. Often, effective therapy depends entirely on addressing the underlying cause. Lifestyle also plays an important role.

Proper diet

Nutritional adjustment is the first effective method. There are several foods that effectively slow down your metabolism. The problem is that most of these products have significant health side effects. Therefore, you should eat them regularly, but in moderation. These products include:

• sugar;
• pasta;
• bread;
• baked goods and confectionery;
• nuts, cereals, seeds;
• fatty foods.

Attention! At the time of therapy, energy drinks, tea, coffee should be abandoned. Exclude citrus fruits, bitter chocolate, spices.

Medical method

If nutrition correction does not have the desired effect, pharmacy preparations can be used. For example, athletes with a naturally thin physique use special protein-carbon cocktails to gain mass. They consist of fast carbohydrates and short protein chains.

Attention! There are some drugs that have weight gain, slow metabolism as a side effect. These are hormonal preparations containing estrogen, as well as some medicines that lower the acidity of the stomach.

Another helper to the body is drugs that affect the secretion of insulin. But in any case, it is better if medication is prescribed by a doctor who will find out the cause of the problem itself.

Some useful tips

If you need to gain weight and lower your metabolic rate, then you can put into practice the following tips:

• reduce the time of daily sleep by a couple of hours – this will lead to the production of cortisol (stress hormone), the body will begin to slow down metabolism and store energy for future use;
• Ambient temperature must be between 22-28°C;
• limit physical activity for a certain period of time so that the body begins to store nutrients;
• moderately reduce the amount of fluid consumed.

Many advise making a faster metabolism your friend and simply eating better and more. Do not experiment if the problem is not a consequence of the disease.

Disclaimer

Please note that all information posted on the site
Prowellness is provided for informational purposes only and is not a personal program, a direct recommendation for action, or medical advice. Do not use these materials for diagnosis, treatment, or any medical procedure. Consult your physician before using any technique or using any product. This site is not a specialized medical portal and does not replace the professional advice of a specialist. The Site Owner is not liable to any party who has suffered indirect or direct damage as a result of misuse of materials posted on this resource.

Expert: Ekaterina Podvalenchuk Expert in nutrition and health

Reviewer: Ekaterina Vorobieva Adept of a healthy and active lifestyle

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