Signs Of Metabolic Damage
Other common symptoms of a slow metabolism are feeling fatigued much of the time, decreased muscle mass, increased fat mass, experiencing extreme hunger, and irregular menstrual cycles.
Your doctor can see how well your metabolism is working through your BMP. This blood test is like a scorecard for your kidney function, blood sugar levels and more. It can offer clues to help detect various diseases.
Be patient
It may take you some time to increase your metabolism — three months is a reasonable timeframe to expect to see changes. If you are having a hard time losing weight, you might consider having your metabolism tested by a professional nutritionist.
While it's not possible to “reset” your metabolism, there are plenty of ways you can increase your metabolic rate naturally, including making changes to your eating plan, workout routine, and sleeping routine.
Being less active, losing muscle mass and the aging of your internal components all contribute to a sluggish metabolism. Fortunately, there are plenty of ways to fight aging from slowing down your metabolism.
Factors that may increase a person's metabolic rate include consuming an appropriate number of calories, favoring protein over carbohydrates and fat, getting enough sleep, and some types of exercise, such as resistance training.
Metabolic rate remains stable all through adult life, from age 20 to 60 years old.
Over time, studies have shown that metabolic rate (how fast we burn calories) starts to slow down by 2 to 3 percent each decade, beginning in our 20s. It becomes more noticeable between ages 40 and 60.
There are three basic metabolism types: ectomorph, mesomorph, and endomorph – definitely words you probably don't use in your normal, day-to-day conversations. But learning the types of body you were born with will help your fitness plan in the long run.
You've gained muscle.
And here's an often overlooked fact: Muscle tissue is more dense than fat tissue. So as you gain more muscle and lose fat, you change your overall body composition, which can result in a higher weight, but a smaller figure and better health.
B vitamins can help boost your metabolism and burn extra calories. They enable improved metabolism of fats, carbohydrates, and proteins in the body. Iron, niacin, and vitamin B6 are excellent at helping the body produce L-carnitine naturally.
Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.
Beverages like green tea, coffee and high-protein drinks have been shown to boost metabolism, promote fullness and decrease hunger, all of which may encourage weight loss.
Timing. It is good to be aware of timing. We burn most calories in the late afternoon and early evening and the least in the very early morning. Most people burn about 10 per cent more calories between 4 p.m. to 6 p.m. Our body torches maximum calories at this time frame, regardless of what we do.
Eating too few calories can cause a major decrease in metabolism. Although a calorie deficit is needed for weight loss, it can be counterproductive for your calorie intake to drop too low.
Poor sleep, sedentary activities, and eating too many processed or sugary foods are just some of the habits that may increase your risk of weight gain. Yet, a few simple steps — such as mindful eating, exercise, and focusing on whole foods — can help you reach your weight loss goals and improve your overall health.
If you're consuming too few calories your body essentially goes into starvation mode and receives the message that it needs to protect itself. This means holding onto weight for protection's sake. The body perceives reduced calorie intake as a stressor.