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8 Signs Of Slow Metabolism And Causes Of Low Metabolic Rate!
Are you struggling to lose excessive weight despite having healthy meals and regular exercise? Do you often feel tired, even after getting enough sleep? Are you experiencing unexplained weight gain or difficulty maintaining a healthy weight? If so, you may be dealing with a slow metabolism.
A slow metabolism, also known as metabolic slowdown or hypometabolism, is a condition where your body's metabolism, or the level at which it burns calories, is slower than normal. This results in weight gain, even if you consume a balanced diet and exercise regularly. Notice if you are feeling fatigued, have cold intolerance, and face difficulty while concentrating; these are also signs of slow metabolism.
After understanding these poor metabolism symptoms, you can take effective steps to boost your metabolism and attain your weight loss goals. This blog explores the signs of slow metabolism and discusses the 10 primary causes of a low metabolic rate that you can prevent.
Table Of Contents
1. 8 Signs Of Slow Metabolism
2. What Is The Cause Of Slow Metabolism?
3. How To Know If Your Metabolism Is Fast Or Slow?
4. The Final Say
5. FAQs
6. References
Understanding Metabolism
Metabolism is a process that takes place in a living organism to sustain life. In other words, metabolic processes are all the processes that occur in a living organism and allow that organism to function normally. Metabolism is divided into two main components.
- Catabolism: This is the component responsible for breaking down complex molecules to obtain energy.
- Anabolism: This builds complex molecules from simpler ones.
Someone with a fast metabolism or a fast BMR burns a lot of calories even when they are at rest. If you have a slow metabolism or a slow BMR, your body needs fewer calories to maintain it. Keep in mind, however, that a fast metabolism does not necessarily lead to thinness.
Also Read: 12 Poor Digestion Symptoms You Shouldn't Ignore: Treatment and Prevention Methods
8 Signs Of Slow Metabolism
A slow metabolism can significantly affect your body’s ability to process food and cause excessive weight gain. Even if you exercise and eat healthy but still can’t lose or suddenly gain weight, it might be because your body isn’t burning food quickly enough. These are alarming signs of a slow metabolism.
Let's discuss and understand these signs of slow metabolism and know how they are impacting your ability to lose weight:
1. Excessive Weight Gain
When your metabolism slows down, your body’s ability to convert food into energy diminishes. This decrease in metabolic rate means you are burning fewer calories even when having the same food as someone with a faster metabolism.
As a result, your body is more likely to store excess calories as fat, particularly around the abdomen, thighs, and hips, causing heaviness in the stomach. This can make weight loss efforts feel futile and contribute to gradual, unexplained weight gain.
2. Chronic Fatigue, Lethargy, And Tiredness
A slow metabolism can leave you feeling persistently tired, even after a full night’s sleep. This is because your body is not efficiently converting the nutrients from food into energy, leading to lower energy levels throughout the day.
You may struggle to stay awake during the day, experience brain fog, or need frequent naps. This chronic fatigue can affect your productivity, mood, and overall quality of life.
3. Visible Dry And Cracked Skin
Low metabolic rates can result in decreased production of thyroid hormones, which help in skin health. This hormonal imbalance can cause your skin to become dry, rough, and prone to cracking. You might notice that your skin lacks its usual lustre, becomes itchy, or develops fine lines more easily.
Plus, a slow metabolism can affect the health of your hair and nails, making your hair brittle, dull, and more prone to falling out, while your nails may become weak and split easily.
Also Read: 5 Must-Have Multivitamins For Skin Health That Experts Swear By!
4. Excessive Hair Loss
A sluggish metabolism can disrupt the normal hair growth cycle, increasing hair shedding or thinning. The slowed energy production at the cellular level can starve hair follicles of the nutrients they need to grow strong, healthy hair.
With time, this can result in noticeable hair loss or decreased volume, particularly if accompanied by other symptoms like dry skin or fatigue.
To combat excessive hair loss, you can try ToneOp Care’s Black Seed Oil capsules that can help you improve digestion, boost metabolism and provide weight loss benefits in addition to promoting healthy hair growth.
5. Excess Insulin Resistance
With a slow metabolism, your body may begin to resist the required effects of insulin, a hormone responsible for regulating blood sugar levels. Insulin resistance means your cells become less responsive to insulin hormones, causing your pancreas to produce more.
The excess insulin encourages your body to store glucose as excessive fat instead of using it for energy, leading to weight gain, especially in the abdominal area, and increasing the risk of developing type 2 diabetes.
6. Consistent Constipation
A slow metabolism causes indigestion, where food moves more slowly through your gastrointestinal tract. This delayed transit time can cause constipation, leading to infrequent bowel movements, bloating, and discomfort.
You might also experience difficulty passing stools, which can become hard and dry due to the extended time spent in the intestines. Constipation can make your body feel bloated and uncomfortable, further complicating weight management efforts.
To get rid of constipation problems, you should opt for fibre-rich foods and supplements such as Isab Go+ sachets.
Also Read: Magnesium For Constipation: Benefits & Efficacy
7. Often Feeling Cold
Metabolism helps generate body heat, and when your metabolic rate is low, your body produces less heat. This can make you feel unusually cold, even in warm environments. This symptom is particularly noticeable in your hands and feet, which may feel cold due to poor circulation.
You might find yourself reaching for extra layers of clothing, cranking up the thermostat, or feeling chilly when others around you are comfortable.
8. Regular Sugar And Carb Cravings
A slow metabolism can cause your body to crave quick energy sources, increasing cravings for sugary and carb-rich foods. These cravings occur because your body struggles to maintain energy levels, prompting you to reach for snacks that provide a rapid, albeit temporary, boost.
Unfortunately, indulging in these cravings causes weight gain and further disrupts your metabolism, creating a vicious cycle of energy crashes and unhealthy eating habits.
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What Is The Cause Of Slow Metabolism?
Note these causes of slow metabolism to prevent and treat the underlying issues:
1. Ageing
As you age, your metabolism naturally slows down. This reduction is partly due to the loss of muscle mass, which occurs with age. Since muscle tissue in your body burns more calories than fat tissue, having less muscle means your body requires fewer calories, leading to a slower metabolic rate. Plus, hormonal changes accompanying ageing can further decrease metabolism, making it harder to balance or lose weight as you age.
2. Excessive Muscle Loss
Muscle mass is essential in maintaining a high metabolic rate because muscle burns more calories at rest than fat. Your metabolism slows down significantly when you lose muscle, whether from inactivity, ageing, or other factors. This is why strength training and an active lifestyle are essential for keeping your metabolism running efficiently.
Also Read: Healthy Diet For Strong Bones And Muscles | ToneOpCare
3. Hypothyroidism
An underactive thyroid, or hypothyroidism, is a common cause of slow metabolism. The thyroid gland increases hormones that regulate your metabolic rate, and your metabolism slows when it doesn’t produce enough. Symptoms of hypothyroidism include excessive weight gain, fatigue, and cold intolerance. This condition requires medical treatment to manage and improve metabolic function.
4. Lack Of Physical Activity
A sedentary lifestyle contributes significantly to a slow metabolism. Regular physical activity helps balance muscle mass and keeps your metabolic rate elevated. Without enough exercise, your body burns fewer calories during activity and at rest. Over time, this lack of movement can lead to weight gain and further slow down your metabolism.
5. Having Poor Diet Patterns
Consuming too few calories, especially from restrictive dieting, can cause your metabolism to slow down. When your body doesn’t get enough food, it enters a state of conservation, slowing down metabolic processes to preserve energy. Plus, protein-rich diets can reduce muscle mass, contributing to a slower metabolism.
Also Read: 10 Foods To Avoid With Gluten Intolerance | ToneOpCare
6. Facing Chronic Stress
High-stress levels cause increased cortisol, a hormone that can slow down metabolism. Chronic stress affects your hormone levels and can cause unhealthy eating habits, like overeating or consuming high-sugar foods. These factors contribute to excessive weight gain and a sluggish metabolism, making it difficult to lose weight.
7. Regular Sleep Deprivation
Not getting enough sleep negatively impacts your metabolism. Sleep is essential for the regular functioning of the hormones that control hunger and metabolism. Lack of sleep eventually disrupts these hormones, causing increased appetite, cravings for sugary foods, and a slower metabolism. Over time, sleep deprivation can contribute to excessive weight gain and make it relatively more difficult to lose excess weight.
Also Read: Melatonin For Sleep: Know the Role Of This Sleep Hormone
8. Frequent Dehydration
Water is required for many bodily functions, including metabolism. When dehydrated, your body’s ability to burn calories efficiently slows down. Even mild dehydration can cause a severe impact on your metabolic rate. Drinking enough water throughout the day is essential for keeping your metabolism active and functioning properly.
9. On-Going Medications
Certain medications can slow down your metabolism, including the side effects of weight loss pills. Antidepressants, antipsychotics, and some blood pressure drugs can cause weight gain and make it harder for your body to burn calories. If you suspect your medication is affecting your metabolism, consult your doctor to discuss alternatives or adjustments.
10. Your Genetics
Your genetic structure helps determine your metabolic rate. Some people are naturally predisposed to a slower metabolism due to their genetics. While you cannot change your genes, understanding your genetic predisposition allows informed choices about your diet, exercise, and lifestyle to manage your metabolism effectively.
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How To Know If Your Metabolism Is Fast Or Slow?
Note these indicators to recognise if your body is experiencing a fast or slow metabolism:
Indicator | Fast Metabolism | Slow Metabolism |
Body Weight | Those with a fast metabolism often find it easier to maintain or lose weight, even with minimal exercise. | People with a slow metabolism can possibly gain weight easily and feel it challenging to lose. Their bodies burn fewer calories at rest, leading to weight gain. |
Energy Levels | High energy levels are common in individuals with a fast metabolism. They often feel restless and can be more active daily. | A slow metabolism often results in low energy levels, causing fatigue. |
Body Temperature | People with a fast metabolism often feel warmer and may sweat more easily. | Those with a slow metabolism are more likely to feel cold, especially in their extremities. |
Digestion | Faster digestion is a hallmark of a fast metabolism, leading to more frequent bowel movements and quicker food processing. | A slow metabolism results in slower digestion and fewer frequent bowel movements, which can lead to feelings of stomach bloating and discomfort. |
Sleep Patterns | Those with a fast metabolism tend to sleep longer and have deeper, more restful sleep, as their bodies require more time to recover. | People with a slow metabolism struggle with insomnia or light sleep due to low and unbalanced energy levels, making it hard to relax. |
Skin and Hair | Oily skin and quicker hair growth are often associated with a fast metabolism. The body’s processes are accelerated, including skin and hair production. | The body’s processes slow down, producing less oil and reducing hair growth. |
Muscle Mass | Building and maintaining muscle is easier with a fast metabolism, as the body efficiently converts food into energy and muscle tissue. | Individuals with a slow metabolism may need help gaining or maintaining muscle mass, as their bodies are less efficient at converting food into muscle. |
Hormonal Balance | A fast metabolism can lead to more stable hormone levels as the body efficiently processes and regulates hormones. | A slow metabolism can cause hormonal imbalances, which can lead to issues like fatigue, weight gain, and mood swings. |
Dietitian’s Recommendation
A slow metabolism can also be a sign that your mitochondria need a recharge. You should eat healthy and give your body the nutrients it needs to support the production of ATP, the energy currency that powers your cells. You should also try moderate to high-intensity exercise to jumpstart your metabolism and increase your basal metabolic rate. Sleep is a key way to support a healthy metabolism. Therefore, aim for 8 hours of sleep as well.
Dt. Lavina Chauhan
The Final Say
Ultimately, a slow metabolism can significantly impact your weight loss and other health goals. Recognising the signs of slow metabolism and its underlying causes is essential for taking proactive steps to improve your metabolic rate. With healthy lifestyle habits, like eating a nutritious meal, exercising cardio regularly, getting enough sleep, and managing stress, you can boost metabolism naturally and support sustainable weight loss. Also, if you suspect you have a slow metabolism, it's advisable to consult a doctor for personalised guidance and support.
FAQs
1. Can you boost your metabolism naturally?
Yes, you can boost your metabolism naturally by including regular cardio and strength exercises, eating a personalised diet, getting enough night's sleep, and managing stress to help improve your metabolic rate.
2. What foods can help boost your metabolism?
Protein-rich foods, healthy fats, and fibre-rich foods can help balance metabolism. Lean poultry, fresh fish, eggs, legumes, seeds, fresh fruits, and vegetables are all healthy choices. Plus, spicy foods containing capsaicin can temporarily boost your metabolism.
3. Is it possible to reverse a slow metabolism?
While it may not be possible to reverse a slow metabolism completely, significant lifestyle changes, such as eating a healthy diet, exercising regularly, focusing on adequate sleep, and managing stress, can optimise your body's ability to burn calories.
References
- https://my.clevelandclinic.org/health/body/21893-metabolism
- https://www.myjuniper.co.uk/articles/slow-metabolism-symptoms?srsltid=AfmBOorPzL5pn0-Kb_DkwpiFPfHst507HGjsUY27AkAOFtht9dMstaJr
- https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism
- https://www.piedmont.org/living-real-change/why-metabolism-slows-as-you-age
- https://www.webmd.com/obesity/ss/slideshow-slow-metabolism
About ToneOp Care
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