7 Ways to Slow Down Your Metabolism!

Weight issues are often associated with obesity, but that’s just one end of the spectrum. Being too thin is also a significant concern, yet it doesn’t receive the attention it deserves. In a world where the media often promotes the idea that ‘thin is in,’ low weight is rarely recognized as a problem. However, for those who constantly struggle with being underweight, it can lead to discomfort and self-doubt. Despite eating well, you may find it impossible to gain weight. You might experience persistent hunger, fatigue by the end of the day, and even a reluctance to exercise out of fear of losing more weight. These challenges can often be linked to an excessively fast metabolism (hypermetabolism) — a condition that’s more common than many realise. While there may not be a surefire way to slow down metabolism, there are strategies to ‘outsmart’ your body, helping you gain weight and achieve a healthier balance.

What is Metabolism?

Metabolism refers to the chemical processes that keep our bodies functioning and alive. It encompasses all the biochemical reactions that convert the food we eat into energy, repair tissues, and eliminate waste. Essentially, metabolism is how our bodies transform nutrients into fuel, powering everything from breathing and blood circulation to muscle movement and cell repair.

Why slow down your metabolism?

While most people focus on speeding up their metabolism to lose weight, there are specific reasons why some people might want to slow it down.

• To Gain Weight: People with hypermetabolism often find it difficult to gain weight, as their bodies burns calories at an unusually high rate. Slowing down the metabolism can help retain more calories, making it easier to gain weight.
• To Manage Persistent Hunger/Low Energy: People with a fast metabolism may constantly feel hungry, as their bodies burn through energy more quickly than those with normal metabolic rate. A higher metabolic rate can also lead to fatigue, especially if your body’s increased energy demands aren’t met. Slowing down your metabolism can help stabilise hunger levels and maintain steady energy throughout the day.
• To Build Muscle Mass: For individuals aiming to increase their muscle mass, a high metabolic rate can be a barrier. The calories needed for muscle repair and growth get burned too quickly, hindering muscle gain even with intense strength training and a high-calorie diet. Having a slower metabolism can help your body better use nutrients to build muscle.
• To Support Recovery from Health Issues: For individuals recovering from illness or dealing with metabolic disorders, unintentional weight loss can be particularly concerning. Reducing metabolic rate can help ensure the body retains more energy and nutrients for recovery.

How to slow down your metabolism and gain weight

Understanding how to lower metabolism could be key to addressing your weight concerns. If you have ever wondered, "how do I slow down metabolism?" Here are 7 strategies to help.

1. Eat Calorie Rich Foods, Intentionally

You’ve probably heard this one from countless concerned relatives and friends. However, it’s not just about eating calories, but also choosing the right types. Eat a heap-full of rice, bread, parathas/rotis, or pasta with every meal as these foods are rich in carbohydrates. This gives your body quick, accessible energy. Contrary to what the name suggests, ‘fats’ don’t help you put on weight, as much as carbs do.

2. Track Your Caloric Intake

It’s easy to think, “I’m full, so I must be eating enough.” That may not always be the truth. You may be eating a lot of food that doesn’t provide enough calories. Therefore, it’s important to calculate how many calories you are taking in. Calorie calculators can help determine your daily caloric needs and identify appropriate sources.

3. Boost Your Appetite

Dr. Peters says, in a lot of cases, low appetite is the main reason for low food intake, which in turn leads to faster breaking down of available food in the body. While leading an active lifestyle can enhance your appetite, there are additional solutions, such as medically approved appetite stimulants, that may help.

4. Add Extra Calories To Your Meals

Add a few extra cheats and treats to the meals you already enjoy to effortlessly sneak more calories into your regular diet. For example: 

• Opt for milk instead of water after meals to increase your calorie intake.
• Enhance your morning cornflakes with sliced banana or a spoonful of peanut butter.
• Add a small dollop of butter or ghee to hot rice, parathas, or dosas.
• Add an extra two tablespoons of olive oil or dressing to your favourite dishes.

5. Add Protein Supplements to Your Diet

An effective and convenient way to boost your calorie intake is by incorporating protein supplements into your diet. These supplements are readily available on the market and offer a simple solution for those with busy schedules who may not always have the time to prepare calorie-dense meals. Including them in your routine can help you achieve your daily calorie goals with minimal effort.

6. Include Specific Exercises in Your Daily Routine 

While exercise is generally known to boost metabolism, choosing the right type and intensity can help you slow it down, especially if you're looking to gain weight. Here are some exercises that can help slow down your metabolic rate:

• Low-Intensity Cardio
• Strength Training with Lower Reps
• Shorter Exercise Sessions
• Longer Rest Periods Between Sets
• Empasise Stretching and Flexibility

7. Get Support

Managing a fast metabolism can be challenging and may sometimes feel overwhelming. Sharing your goals with a family member or friend can provide valuable support and accountability. They might also offer creative solutions and ideas you hadn't considered.

When to see a doctor?

If you're struggling to gain weight despite eating well and trying various strategies, it may be time to consult a doctor. Seek medical advice if you experience:

• Unexplained weight loss: Losing weight without trying can be a sign of an underlying health issue.
• Constant fatigue and weakness: Persistent tiredness could indicate nutrient deficiencies or a medical condition.
• Digestive issues: Problems like chronic diarrhoea, bloating, or poor appetite can affect nutrient absorption and weight gain.
• Difficulty gaining weight despite increased calorie intake: If you've made changes to your diet and lifestyle but still see no results, a healthcare professional can help identify any metabolic or hormonal imbalances.
• Symptoms of a fast metabolism: If you’re experiencing persistent hunger, difficulty sleeping, or a rapid heartbeat, it could indicate an overactive metabolism or thyroid condition.

Conclusion

Managing hypermetabolism or a naturally fast metabolism can be challenging, particularly if it affects your weight or energy levels. Understanding the root causes and adopting tailored strategies can make a significant difference. At Max Hospitals, our expert team provides comprehensive evaluations and personalised treatment plans to help manage hypermetabolism effectively. Book a consultation today at Max Hospitals and let our specialists guide you towards a healthier, balanced lifestyle.

Frequently Asked Questions

1. How to slow down your metabolism?

Slowing down metabolism can be challenging, since it's largely determined by genetics and lifestyle. However, there are ways to reduce calorie burn and promote weight gain. Focus on consuming calorie-dense foods, ensuring sufficient rest, avoiding excessive cardio, and incorporating low-intensity exercises, such as yoga or weight training with lower repetitions. Prioritising foods high in healthy fats, carbohydrates, and proteins can also help.

2. How to slow down metabolism in Females?

To slow metabolism in females, focus on low-intensity exercises, calorie-dense foods, and prioritise rest, particularly during the menstrual cycle when the body naturally needs more energy and recovery time.

3. Why is my metabolism so fast?

A fast metabolism can be due to various factors, such as genetics, age, high muscle mass, or an overactive thyroid. Additionally, in women, metabolism rates can fluctuate due to hormonal changes during menstrual cycles, pregnancy, or menopause.

4. Does fasting slow metabolism?

Yes, prolonged fasting can slow down your metabolism. When your body is deprived of food for an extended period, it may enter a "conservation mode" to preserve energy, which slows down your metabolic rate to conserve calories. However, shorter, intermittent fasting (e.g., 12-16 hours) typically do not have this effect and may even boost your metabolic rate.

5. What are the signs of a good metabolism?

Signs of a good metabolism include:

• Consistent energy levels throughout the day without frequent fatigue.
• Healthy digestion with regular bowel movements and minimal bloating.
• Easily maintaining a stable weight without drastic fluctuations.
• Feeling hungry at regular intervals, indicating efficient energy use.
• Healthy skin, hair, and nails, as a well-functioning metabolism supports cell repair.
• Quick recovery after exercise or physical exertion.

6. What is an unhealthy metabolism?

An unhealthy metabolism is characterised by metabolic dysfunction, where the body's ability to efficiently convert food into energy is impaired. Some of the signs of unhealthy metabolism include:

• Unexplained weight gain or loss despite no changes in diet or activity.
• Chronic fatigue or consistently low energy levels.
• Difficulty managing blood sugar levels, potentially leading to insulin resistance or diabetes.
• Digestive issues like bloating, constipation, or frequent indigestion.
• Hormonal imbalances, affecting mood, sleep, and overall health.

If you experience these symptoms, it's advisable to consult a healthcare professional.

7. How do I test my metabolism?

You can test your metabolism using the following methods:

• Resting Metabolic Rate (RMR) Test: Measures the calories you burn at rest using a breath analysis machine.
• Blood Tests: Can check thyroid hormone levels, which significantly affect metabolism.
• Body Composition Analysis: Measures muscle mass and fat percentage, as muscle boosts metabolic rate.
• Fitness Trackers: Estimate calorie burn, but results are less precise than clinical tests.

Consult a healthcare professional for accurate assessments.

8. Does lemon water increase metabolism?

Lemon water itself doesn't significantly increase metabolism. However, staying well-hydrated can slightly boost your metabolic rate, and the citrus can aid digestion. Drinking warm lemon water in the morning may also help kickstart your metabolism by rehydrating your body after sleep.