Is it possible to slow your metabolism

Several studies note that inadequate sleep may also lower your metabolic rate and increase your likelihood of weight gain 16 , 17 , One study found that healthy adults who slept 4 hours per night for 5 nights in a row experienced a 2. Their rate returned to normal after 12 hours of uninterrupted sleep Lack of sleep is made worse by sleeping during the day instead of at night. Sugar-sweetened drinks are detrimental to your health.

High consumption is linked to various ailments, including insulin resistance, diabetes, and obesity 19 , Many of the negative effects of sugar-sweetened beverages can be attributed to fructose. Not all studies support this idea.

One study noted that overeating high-fructose corn syrup compared to whole wheat did not affect hour metabolic rate However, research shows that excessive fructose consumption promotes increased fat storage in your belly and liver 23 , 24 , 25 , 26 , Working out with weights is a great strategy to keep your metabolism from slowing. Strength training has been shown to increase metabolic rate in healthy people, as well as those who have heart disease or are overweight or obese 28 , 29 , 30 , It increases muscle mass, which makes up much of the fat-free mass in your body.

Having a higher amount of fat-free mass significantly increases the number of calories you burn at rest 32 , 33 , In a 6-month study, people who performed strength training for 11 minutes per day, 3 days a week, experienced a 7. In contrast, not doing any strength training can cause your metabolic rate to decline, especially during weight loss and aging 32 , 36 , Engaging in lifestyle behaviors that slow down your metabolism can lead to weight gain over time.

That said, many simple activities can boost your metabolism to help you lose weight and keep it off. Your metabolism determines how many calories you burn each day. Here are 9 easy ways to boost your metabolism, backed by science.

Metabolic rates vary by individual. This article explains why some people have a fast metabolism and how you can speed up yours to burn more calories. Coffee contains caffeine, a stimulant substance that is proven to increase the release of fats from the fat tissues and boost the resting metabolic…. What you eat affects your metabolism, making it either easier or harder to lose weight. Here are the 12 best foods to boost your metabolism.

Your metabolism tends to slow with age, making it harder to lose weight. This article explains why your metabolism slows with age and what you can do. With age, you tend to conserve more calories.

The metabolic rate can also be altered by the types of food that you eat, how frequently you eat those foods and your physical activity. Search Query Show Search.

Show Search Search Query. Play Live Radio. Next Up:. Available On Air Stations. While you do not have much control over the speed of your metabolism, you can control how many calories you burn through your level of physical activity.

Some people who are said to have a fast metabolism are probably just more active — and maybe more fidgety — than others. Aerobic exercise is the most effective way to burn calories.

You should aim to do at least minutes of aerobic activity, such as walking, cycling and swimming, a week. You can achieve this target by doing 30 minutes, 5 days a week and breaking down your activity sessions in chunks of 10 minutes. To lose weight, you're likely to need to do more than minutes a week and make changes to your diet.

Aim to do muscle-strengthening activities that work all major muscle groups legs, hips, back, abdomen, chest, shoulders and arms on 2 or more days a week. Examples of muscle-strengthening activities include lifting weights and high-intensity bouts of exercise. Heavy gardening may also do the job. Try to make activity part of your daily routine. That could include walking or cycling all or part of your journey to work. You could also take the stairs instead of the lift.

Get ideas on fitting more activity into your day. Some diseases and conditions can slow a person's metabolism, such as Cushing's syndrome and hypothyroidism an underactive thyroid.

But more often than not, people's weight is a matter of consuming more calories than they burn. If you feel you may have a problem that's not responding to lifestyle changes, speak to a doctor. Read 9 medical reasons for putting on weight. Page last reviewed: 26 October Next review due: 26 October How can I speed up my metabolism? The truth about carbs. Understanding calories Very low calorie diets Calorie checker. Find out your BMI. How to diet Start losing weight Top diets review 10 weight loss myths Keep weight off Should you lose weight fast?

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