How to lose weight with slow metabolism

We’ve all heard the term metabolism but what exactly does this mean? Well, to put it simple, metabolism is the sum of all chemical reactions occurring in the body – thus, it consists of the break down of complex molecules into smaller ones (catabolism) and the building of complex
molecules from smaller ones (anabolism). The first type of reactions release energy while the second one requires the input of energy. So, if your body has more energy than it can burn through anabolic reactions it will store this excess energy as fat tissue.

Slow metabolism can be genetic, poor lifestyle choices or some health condition. If so, then you may start gaining weight and it may be a little bit harder to lose the extra weight. But this doesn’t mean that you should give up! Quite contrary, there are plenty of things you can do to lose
weight with slow metabolism.

First

If you believe that your metabolism is slow due to some medical condition, make an appointment with your general practitioner who will determine whether you have an underlying medical cause for the slow metabolism. If there is, then your doctor will advise you how to manage your weight best.

Diet

Go for foods that are rich in protein – as nuts, beans, eggs, poultry products and lean meats. The muscles burn more calories than fat do and consuming this food you’ll preserve more muscle mass with less body fat. The healthy protein sources, for the most part, are low in calories and low in fats which is beneficial for people trying to lose weight.
Consume natural foods. They are easy to digest and your body has an easier time breaking them down and turning them into energy. If you are with a slow metabolism, then you may want to avoid highly processed foods because they are harder to digest and more probable to be turned into fat.
Don’t starve yourself. If you eat too little, your body starts to slow down your metabolism even more in order to preserve enough energy for itself in order not to be starved to death. This, as we understand, affects the weight loss negatively.

Aerobic exercises

Those kinds of exercises burn calories and work on the large muscle groups in your body while simultaneously promoting your cardiovascular health. Some types of aerobic exercises are running and swimming. More intense exercises lead to more benefits for the cardiovascular system. When you work out slower and longer you’ll burn more fats versus carbs.

Lifting weights

Lifting weights builds up muscles and strength. And when you slightly (remember, slightly!) reduce the calorie intake, the calorie deficit leads to fats being burned rather than carbs. When you lift weights you’ll burn fat tissue and will replace it with muscle tissue. And, as we already said, muscles need more calories than fat. So actually you can kill two birds with one stone.

When you gain more muscle, you’ll burn more calories.

Flexibility exercises

If you do flexibility exercises, you’ll have better fitness level and will increase the amount of calories burnt. You can achieve than by doing yoga which stretches the muscles and the joints and increases the circulation of blood. Another type of exercise which promotes muscle control, the balance and the flexibility is Tai Chi.

Eat breakfast and don’t skip meals

The cortisol – a specific hormone which promotes the use of calories for muscle building – is in it’s highest just before you get up after a full night sleep. But when you eat breakfast, you’ll help your body turn the calories into muscle mass.
If you skip a meal or wait too long between meals, your metabolism will start to slow down. In order to prevent this from happening, it’s recommended to have 3 meals (but healthy ones, not fast food) of 300-400 calories and have 2 snacks during the day of about 200-300 calories.

In conclusion

So, to sum up, if you want to lose weight with a slow metabolism you need to, although it may sound conversely, eat regularly and ENOUGH. Don’t starve yourself, don’t go into strict diets.
Combine healthy food regimen with proper exercises which include aerobic activities, weights lifting and exercises for flexibility.

Resources:
https://living.thebump.com/exercises-slow-metabolism-3969.html
https://www.livestrong.com/article/34427-lose-weight-slow-metabolism/
http://usatoday30.usatoday.com/news/health/weightloss/2010-07-27-fitness-metabolism_N.htm

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