Metabolism refers to our body’s ability to manage and transform our calories into energy to fuel our cells. How do you know if you have a slow metabolism? What impact does this have on your cop? And how to boost this mechanism to facilitate weight loss? Answers.
Definition: what is a slow metabolism?
Metabolism refers to all the physico-chemical reactions that occur in our cells. In other words, it allows our body to convert nutrients into energy to preserve our vital functions. Essential to our survival, it can however be influenced by different factors, such as diet, physical exercise and hormones.
There are two main types of metabolism, slow metabolism and fast metabolism. The time and energy spent by our body to metabolize nutrients differs depending on the type of metabolism.
- People with fast metabolisms convert food into energy faster and easier. On a daily basis, they consume energy more quickly and in greater quantities, which explains whythey burn more fat and are less prone to weight gain. Concretely, their energy is either fully used or “thrown away”: the body uses what it needs and stores nothing.
- People with slow metabolisms tend to gain weight more easily and have a harder time losing it. In fact, their body uses less energy to carry out its vital functions. Unfortunate consequence: he gets into the habit ofsave energy that it does not use, and store it as fatwhich often leads to an accumulation of pounds that are difficult to lose.
Test: how to know if you have a slow or fast metabolism?
If you are not entirely sure of your metabolism type, you can realize a resting metabolic rate test (RMR) to a doctor. Several symptoms can, however, give you the flea in your ear.
What are the signs of a slow metabolism?
You suffer from chronic fatigue
People with rather slow metabolisms are often plagued by intense fatigue and lack of energy. If you often find yourself in this situation when you get enough sleep, you may be concerned.
You gain weight easily and find it difficult to lose it
A slow metabolism is characterized by the ease of gaining weight: the slightest excess is seen on the scale. If you continue to gain weight despite your dietary efforts, you definitely have a slow metabolism.
You are very sensitive to the cold
A low body temperature is often a warning sign. And you are often cold (especially at the ends) and that you find it hard to warm up your metabolism is running slower than average.
You have dry and fragile hair
Of the dry or brittle hair should warn: your metabolism is probably idling.
Your skin is dry – even very dry
If your skin seems very dry, especially on the elbows and heelsis that your metabolism takes its time and stores.
Your nails are brittle
Brittle nails can be a sign of a slowed metabolism.
Food cravings: you often crave sugar
If you are regularly plagued by cravings or sugar cravings, it may be because of the decrease in the amount of energy available to maintain vital body functions
You suffer from frequent migraines
Migraines are unfortunately a common symptom that lead to major headaches. They can, among other things, be favored by a slowing down of the metabolism.
Causes: where does this type of slow metabolism come from?
The “speed” of our metabolism does not depend on our good will, but on many factors, such as:
- age (the older we get, the more our body loses muscle mass and slowly burns calories);
- sex (theoretically, men have a faster metabolism than women, because they have a more developed muscle mass);
- and physical activity (a muscular body spends more calories on a daily basis, even when it is at rest. If you drastically reduce your sports activity, you risk losing muscle mass, thus altering your metabolism)
Many other factors influence metabolism, such as geneticse, but also sleep and food. And hormonal imbalance or a diseasee (diabetes, hypothyroidism or hyperthyroidism, etc.) are also often the cause of a slowing down of the metabolism.
Finally, overly restrictive diets can have a negative impact on our metabolism: when the body no longer receives enough calories and nutrients, it can enter survival mode and slow down the metabolism to save energy. In the short term, these diets may result in weight loss, but in the long term, that’s a different story (yo-yo effect, difficulty losing weight, etc.). Moreover, diets that are too restrictive can be the cause of nutritional deficiencies and lead to long-term health problems. A balanced diet adapted to your needs is essential to maintain an efficient metabolism. And other solutions can boost it.
Solutions: how to unblock, accelerate and boost your slow metabolism to lose weight?
As stated above, it is possible to give your metabolism a boost to boost it and shed the accumulated pounds. We take inventory.
Hydrate regularly
Drinking at least 1.5 liters of water a day helps to drain toxins out of the body and to reach satiety more quickly (therefore to eat less).
As a reminder, dehydration leads to significant fatigue and a slowing of the metabolism. So think about keep you hydrated throughout the day. The most dizzy can bet on applications that set up automatic reminders. As for those who “don’t like water”, they can always add a drop of lemon, bet on flavored waters, on water-rich foods (watermelon, melon, cucumber, etc.), or even gourds simulating a pleasant smell to encourage hydration.
Take care of your sleep
Getting enough sleep helps boost your metabolism. Indeed, lack of sleep disrupts the production of satiety hormones. Adopt good sleep hygiene by going to bed at the first signs of fatigue (ideally at a regular time). Avoid overeating and screens before sleeping, limit noise pollution, don’t overheat your bedroomand everything will be fine.
Eat regularly, in small amounts
LFood obviously plays an indispensable role in metabolism. Regularity is one of the keys to success: we rely on three meals a day (don’t skip breakfast), at regular times, taking the time to chew. It is also better to focus on the present moment rather than eating in front of a computer or a television.
To boost your metabolism and promote weight loss, bet on proteindietary fiber, foods rich in vitamin B and say goodbye to fatty and sugary industrial products which may increase your insulin resistance.
Stay in motion
You may be tired of hearing it, but physical activity is essential for your health – and your metabolism. The more you move, the more your body draws on its reserves. Start by doing more daily exercise: get up for a green tea or coffee break at the office, take the stairs instead of the elevator, get off the metro one stop earlier to walk a little more, etc.
In addition, a weekly sports activity can stimulate the metabolism even more. Depending on your preferences and physical abilities, opt for jogging, swimming, dancing, horseback riding, etc. The key to success ? Regularity.
Take charge of your stress
When under stress, our body makes large amounts of cortisol, enough to disrupt our metabolism and stimulate cravings for carbohydrates and sugars. The solution ? Learn to control your stress using relaxation techniques such as yoga or meditation; even beneficial activities such as sewing, drawing, pottery, etc.