Have you carefully counted calories, visited the gym, had plenty of sleep, and somehow haven't seen the desired results? It could not be your fault; it may be because of a sluggish metabolism that you cannot throw the stubborn pounds.
Your metabolism is your body's energy intake mechanism for essential body activities such as heartbeat, brain activity, and breathing. Since the metabolism burns food, those that have a fast metabolism tend to eat whatever they choose and don't add weight, while those with a slow metabolism have to work too much harder to lose or to retain weight.
Here are some of the best causes and alert signals that you have a sluggish metabolism. If you have all of these, you may have hypothyroidism or an underactive thyroid that is essentially responsible for your metabolism; please see your doctor.
Leading A Sedentary Lifestyle
Sedentary activities will lead to a substantial reduction in the number of calories you eat per day.
Many people have lifestyles, which mostly include working and may have detrimental effects on metabolism and physical health. Sports can have a huge effect on the calories you consume; even important physical activity such as getting up, sweeping, and taking the stairs can be of assistance in burning the calories.
This form of non-exercise operation is known as thermogenesis. One research showed that a high degree of NEAT would burn up to 2,000 extra calories a day. For most people, though, such a dramatic rise is not feasible. Another research showed that watching TV when sitting burns 8 percent fewer calories on average and texting when sitting burns 16 percent fewer calories than standing. Therefore, working at a standing desk or just walking around a few times a day can actually improve your metabolism.
Not Getting Enough High-Quality Sleep.
Sleep is extremely important for good health.
During fewer hours of sleep than you need, your risk of various diseases, including heart disease, diabetes, and depression, can increase. Several studies have reported that insufficient sleep will also reduce your metabolic rate and increase your risk of weight gain.
One research reported a 2.6% drop in the resting metabolic rate on average for stable adults who slept 4 hours a night for 5 nights in a row. After 12 hours of uninterrupted sleep, their rate returned to usual. Lack of sleep is compounded by day rather than night sleep. This cycle of sleep disturbs the daily patterns of the body or the inner clock. A five-week analysis showed that intermittent sleep restriction combined with circadian rhythms lowered metabolic rest rate by 8 percent on average.
A Lack of Strength Training
Work out is a perfect way to maintain your metabolism.
Physical exercise has been found to raise the metabolic rate of healthy individuals as well as those who are overweight or obese or have heart disorders. It increases muscle mass and makes up much of the body's fat-free mass. With a higher fat-free mass, the amount of calories you gain in rest increases considerably. Also, mild strength training appears to improve energy intake. In a six-month survey, people who have worked for 11 minutes a day, 3 days a week, witnessed a 7.4 percent boost in metabolism and averaged 125 extra calories a day. In comparison, your metabolic rate can decrease, particularly during weight loss and aging, without any strength training.
All these causes lead to obvious signs telling you that you might have a slow metabolic rate. Some of these signs are:
You Have Dry Skin
Your cells are not as active because you have a sluggish metabolism as they should be because they do not get the right blood supply. "While the skin does not obtain important nutrients, the skin loses its luster," says Dr. Alam. You don't sweat as much as your body attempts to retain heat. This will damage the skin and make it feel dry and broken.
Your Nails Are Brittle.
Similarly, because of the lack of nutrients consumed by the body, you will find differences in the nails as well. Some typical modifications include more delicate nails and more nail ridges, as your metabolism gets slower.
You're Losing Your Hair.
The same mechanisms that affect your skin and nails affect your hair as well. A slow metabolism can affect the capacity of your hair to expand and regenerate. The absence of adequate micronutrients and a sluggish metabolic rate may allow the hair to fall.
The Bottom Line
Lifestyle habits, which slow down your metabolism, will lead to a rise in weight over time. The only way to avoid slower metabolism is to eliminate or mitigate those habits. In other words, several easy measures will improve your metabolism to help you lose weight, maintain a healthy metabolism, and hold it down.