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A slow metabolism, also known as a sluggish metabolism or metabolic rate, refers to the rate at which your body burns calories to produce energy for its various functions. While it's important to note that individual metabolic rates can vary due to genetic factors, age, gender, and other variables, a consistently slow metabolism can have certain negative effects on health. Having a slower metabolism means your body burns fewer calories at rest, which can make it more difficult to maintain a healthy weight or lose weight. With a slow metabolism, your body may produce energy at a slower rate, leading to feelings of fatigue and lethargy. This can impact your overall energy levels and your ability to engage in physical activities, leading to a more sedentary lifestyle.
Moreover, having a slow metabolism can be associated with insulin resistance, a condition where your body's cells become less responsive to the effects of insulin. This can increase the risk of developing type 2 diabetes, as your body struggles to regulate blood sugar levels effectively. Metabolism is regulated by various hormones, such as thyroid hormones and hence, having slow metabolism may be indicative of an underactive thyroid gland (hypothyroidism), which can lead to a range of symptoms, including weight gain, fatigue, and mood changes. Here are seven mistakes to avoid, in order to steer away from having this condition.
Skipping Meals
Skipping meals, especially breakfast, can lead to a drop in your metabolism. Eating regular, balanced meals helps keep your metabolism active. When you skip meals, the body tends to store whatever food is eaten as fat, thereby increasing chances of weight gain and slowing down metabolism considerably.
Crash Dieting
Severely restricting calories can signal to your body that it's in a state of famine, causing your metabolism to slow down to conserve energy. Aim for gradual and sustainable changes instead and focus on following a sustainable diet pattern that takes your cravings, cheat meals and indulgences into consideration. Eating everything, but in moderation is key.
Lack Of Physical Activity
A sedentary lifestyle can contribute to a slow metabolism. Engaging in regular physical activity, such as cardio and strength training, helps boost metabolism and maintain muscle mass. Leading a sedentary lifestyle often leads up to clogging of arteries and build-up of toxins in the body, without any outlet.
Inadequate Protein Intake
Protein requires more energy to digest compared to fats or carbohydrates, which can slightly boost your metabolism. Including adequate protein in your diet also helps maintain muscle mass. Consume a diet that is rich in plant-based as well as animal protein, in order to feel full for longer, contribute to the development of muscles as well as intake of essential nutrients.
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Sleep Deprivation
Poor sleep quality or inadequate sleep can negatively impact your metabolism. Aim for 7-9 hours of quality sleep per night to support your body's natural metabolic processes. Ensure that you stay away from all electronic devices and engage in a bedtime ritual of reading, self-care or other off-screen activities that will lead to good, deep sleep.
Dehydration
Staying properly hydrated is important for optimal metabolic function. Drinking enough water can also temporarily boost your metabolism and help keep the nervous system hydrated. Dehydration causes the body to be depleted of its essential fluids, and leads to various health-related complications like indigestion, constipation and other bowel-related issues.
