It’s difficult to understand sometimes why some people can eat as much as they want and not gain a single pound, while others easily expand their waistlines with even small food portions. There are a number of reasons why we all differ in the rate we gain pounds, but all these point to one factor and that is slow metabolism.
When the body metabolizes nutrients at a slow pace, it means fewer calories are burnt and these are stored in the body as fat. In order to find ways to increase your metabolism, let us analyze first what are the causes of slow metabolism.
Body Type
There are some traits that you may have inherited from your ancestors that may be causes of slow metabolism such as your Body Type. Some people think that their body types dictate the rate of their metabolism for as long as they live. For example, people who are considered endomorphs (soft, rounded bodies) have naturally slower metabolism need to do a 30 minute cardio routine daily to help them increase their metabolism.
Thyroid Hormone Levels
People who are born with less active thyroid glands can easily gain weight. The hormones produced by the thyroid glands (T3 and T4) can affect the body’s rate of metabolism. If your thyroid glands are producing too much T3 and T4 hormones, you will have a faster metabolism. This does not mean, however, that you can not change the way your body metabolizes nutrients because of your thyroid condition. Again, a good diet and a regular exercise routine can reverse your slow metabolism and help you reduce weight.
Improper Diet
A very low daily caloric intake is one of the causes of slow metabolism because there are not enough nutrients to give energy to the body. When the body is “starved”, it resorts to burning calories slower which in turn slows down metabolism.
The right combination of proteins, carbohydrates, fibers and fats can drastically improve your metabolism. Protein helps increase muscle mass which raises your Basal Metabolic Rate (BMR). Complex carbohydrates contribute glucose to the body, which is an energy source. When the body needs energy, it first taps on the stored glucose in the body before using up protein from the muscles. The risk in having a very low carb diet is that the body will discourage the development of muscles, which in turn can also slow down metabolism. Essential fatty acids, such as omega 3 found in some fishes, can increase your metabolic rate. On the other hand, ingesting too much animal fat and transfats can lower your metabolic rate.
Lack of Exercise
Living a sedentary lifestyle with no regular exercise is one of the major causes of slower metabolism. When you exercise or do any strenuous activity, your heart has to pump blood harder in order to transport the needed nutrients to your muscles. This immediately speeds up your metabolism. Although any exercise can increase your heart rate, exercises that are high intensity can create optimum results. You should try interval training which means alternating your high and low intensity trainings to optimize your exercise routine. Doing so will help you burn calories for a longer period. You can also engage in any kind of sports which by itself is already an interval training, because of the alternating play and rest periods.
So, even though you may have genetic traits that can result to slow metabolism, you can still reverse this and attain a high metabolism through a good diet and exercise routine.
