Weight loss: 5 signs of slow metabolism that can make it harder to lose weight

You may experience several signs of slow metabolism that can make weight loss more challenging. Read on to learn about those symptoms and how to boost your metabolism to kick-start your weight loss.
signs of slow metabolism
Follow these tips to boost metabolism! Image courtesy: Adobe Stock
Aayushi Gupta Published: 30 Jun 2023, 09:22 am IST
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Weight loss efforts need consistency, but It is possible that a sluggish metabolism is sabotaging your progress. Metabolism, the process by which your body converts food into energy, plays a crucial role in determining how efficiently you burn calories and fat. However, certain factors can cause your metabolism to slow down, making it harder to shed those extra kilos. Here we will explore the tell-tale signs of a slow metabolism that can hinder your weight loss plan. By recognizing these signs, you can make targeted efforts to rev up your metabolism and achieve your desired fitness goals.

Health Shots got in touch with Geetika Bajaj, a nutritionist and lifestyle management consultant, to learn the signs and symptoms of a slow metabolism. Dr Bajaj says, “A slow metabolism refers to a reduced rate at which your body burns calories and converts food into energy. While there is individual variation in metabolic rate, certain signs may indicate a slower metabolism.”

Symptoms of slow metabolism

Here are 5 common signs of slow metabolism:

1. Weight gain or difficulty losing weight

One of the most noticeable signs of a slow metabolism is unexplained weight gain or struggle to lose weight despite making efforts to eat a healthy diet and exercise regularly. A sluggish metabolism can result in fewer calories being burned, leading to weight gain or difficulties in shedding extra pounds.

weight gain
Gaining weight can be the result of slower metabolism! Image courtesy: Shutterstock

2. Fatigue and low energy levels

A slow metabolism can make you feel lethargic and fatigued throughout the day. Since your body is not efficiently converting food into energy, you may lack the energy required for daily activities, and tasks that once seemed easy might become more challenging.

3. Cold sensitivity

If you find yourself feeling cold more often than others, it could be a sign of a slower metabolism. A reduced metabolic rate can impact your body’s ability to generate heat, leading to a constant feeling of coldness or a greater sensitivity to cold temperatures.

4. Digestive issues

Sluggish digestion is another sign of a slow metabolism. You may experience symptoms such as bloating, constipation, or general digestive discomfort. The slower breakdown and processing of food can lead to these digestive problems.

Indigestion due to slow metabolism
A slow metabolism can cause Indigestion. Image courtesy: Adobe Stock

5. Hormonal imbalances

A slow metabolism can disrupt the balance of hormones in your body, leading to various symptoms. Some common signs include irregular menstrual cycles in women, low libido, mood swings, and even depression. These hormonal changes can be attributed to reduced energy production and metabolic activity in the body.

It is important to remember that these signs and symptoms can also be attributed to other underlying factors. If you suspect you have a slow metabolism or are experiencing difficulties with weight loss, it’s advisable to consult with a healthcare professional who can assess your overall health and provide appropriate guidance.

Tips to boost metabolism

Here are 5 tips to boost a slow metabolism and weight loss:

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1. Build muscle: Muscle is more metabolically active than fat, so having more muscle can raise your resting metabolic rate. Engage in resistance training exercises to increase your muscle mass.

2. Stay active throughout the day: Take regular breaks from sitting, go for walks, use the stairs instead of elevators, and find opportunities to move around whenever possible.

3. Include aerobic exercise: Incorporate cardiovascular exercises like jogging, cycling, swimming, or dancing into your routine. They can help you burn calories and increase your metabolism.

cycling cardio
Try aerobic exercises to boost weight loss. Image courtesy: Adobe Stock

4. Stay hydrated: Drink plenty of water throughout the day. Dehydration can slow down your metabolism, so it’s important to stay properly hydrated.

5. Eat enough protein: Including an adequate amount of protein in your diet can boost your metabolism.

6. Eat smaller, frequent meals: Instead of consuming large meals, try eating smaller, well-balanced meals throughout the day. This approach can help keep your metabolism active and prevent overeating.

7. Don’t skip breakfast: Eating a healthy breakfast kick-starts your metabolism for the day. Include protein, whole grains, and fruits or vegetables in your morning meal.

8. Spice up your meals: Adding spices like chili peppers, cayenne pepper, ginger, or cinnamon to your meals can temporarily increase your metabolism due to their thermogenic properties.

spicy foods for weight loss
Spicy foods can help to boost metabolism. Image courtesy: Shutterstock

9. Get enough sleep: Prioritize quality sleep as it plays a role in regulating metabolism. Aim for 7-9 hours of sleep per night to support optimal metabolic function.

10. Manage stress: Chronic stress can affect your metabolism. Practice stress-management techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies to help reduce stress levels.

Remember, while these tips can help boost your metabolism, they work best when combined with an overall healthy lifestyle that includes a balanced diet, regular physical activity, and adequate rest!

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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