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Metabolism is a complex biochemical process that is responsible for converting the food we eat into energy. It plays a crucial role in maintaining our overall health and weight. While a fast metabolism is often associated with being able to burn calories more efficiently, there are cases where reducing metabolism speed can be beneficial. Whether it is to manage weight gain, improve sleep quality, or decrease heart rate, there are various methods we can employ to slow down our metabolism. In this article, we will explore some effective strategies to reduce metabolism speed and promote a healthier lifestyle.
This article was co-written by John Burson. John Burson is a registered dietitian, herbalist and personal trainer. With over 25 years of experience, John specializes in helping clients lose weight and lead healthier lives. John graduated with honors and received a bachelor’s degree in marketing and business from Grand Canyon University. He also received the title of Thumbtack’s top expert for three consecutive years.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 5,955 times.
Metabolic rate is the rate at which the body “burns” the energy obtained from food absorbed into the body. Everyone’s metabolic rate is slightly different, so energy needs are also different. The general rule is that the smaller and more active the body is, the faster the metabolic rate. Growing children have a strong metabolic predisposition. You should refer to the tips below to know how to reduce metabolism.
Steps
Calculate Basal Metabolic Rate
- Women: BMR = 655 + (9.58 x Weight kg) + (1.85 x Height cm) – (4.7 x Age years) [1] XResearch Source
- Men: BMR = 66 + (13.7 x Weight kg) + (5 x Height cm) – (6.8 x Age years) [1] XResearch Source
- Inactivity or little exercise: Calories to stay in mass = BMR x 1.2 [1] XResearch Source
- Light exercise 1 to 3 days per week: Calories to maintain weight = BMR x 1.375 [1] XResearch Source
- Moderate exercise 3 to 5 days per week: Calories to maintain mass = BMR x 1.55 [1] XResearch Source
- Get plenty of exercise 6 to 7 days a week: Calories to stay the same = BMR x 1,725 [1] XResearch Source
- Exercising consistently every day: Calories to stay the same = BMR x 1.9 [1] XResearch Source
Reduce Metabolism to Gain Weight
- How many calories do you consume per day?
- How much and how often do you exercise.
- Genetic factors and family history.
- Medications you are taking.
- Unhealthy habits, such as not getting enough sleep.
- Increase calorie intake. Eat more calories than you burn each day.
- Deal with underlying health problems that are causing you to lose weight, such as thyroid disease, diabetes, anorexia nervosa.
- Note : When you reduce your calorie intake, the body is likely to have to burn existing cells or muscles to make up for the calorie deficit. If you are too thin, you should not apply this method to gain weight.
- Sucrose (sugar) also contains fructose, while complex carbohydrates are composed entirely of glucose. Eating fructose causes the body to generate more heat (burn calories) than glucose. [8] XResearch Sources
- Choose foods rich in fiber like whole grains (especially whole grains) and green vegetables. Diets rich in fiber can reduce thermogenesis in the body for six hours after eating. [9] XResearch Source
Reduce Metabolism for Survival
- The cold environment also causes more thyroid hormone to be produced, triggering protein breakdown. Thyroid hormone is “the most important regulator of basal metabolic rate”, [14] XTrusted Source Proceedings of the National Academy of Sciences Go to source it contributes to about half BMR index. [15] XResearch Source
Advice
- Keep calm. Even if you find yourself in a dangerous situation, you still have to stay calm because stress consumes more energy. Feelings of anxiety increase adrenaline and thyroxine, two powerful metabolism-stimulating hormones. This reflex is called fight-or-flight.
- Avoid caffeine. Caffeine is a stimulant that increases heart rate and increases metabolism in the body.
- Stay warm but don’t let your body get too hot. No matter how tightly you wrap your body, there should be a little opening for the air inside to circulate. When being kept too warm, the body sweats and is forced to burn more calories, just like when it is too cold.
- Moderate temperatures (neither too cold nor too hot) are ideal for conserving energy. Research shows that specifically, the body uses energy most efficiently in the 24-27°C temperature range. The 20-22°C range, while still within room temperature limits, also causes the body to produce more heat. It has been found that even such a small temperature difference increases metabolism by 2-5%. The 28-30°C range also boosts metabolism similarly and actually causes the body to give off more heat. [19] XSource of Research The body does not reduce heat production in hot weather (body heat is controlled by thyroid hormone, which the body secretes at a constant rate), but actually produces more heat because other energy-consuming processes, such as perspiration, take place. Your body can’t reduce heat generation by obligation to help you feel cooler or to conserve energy.
- If you have hyperthyroidism, you should take potassium iodide (120-300 mg of iodine/day). [20] XResearch Sources Before the invention of antithyroid drugs in the 1940s, potassium iodide was the only chemical compound used to treat hyperthyroidism. [21] XSources of Study The antithyroid drugs methimazpe and propylthiouracil take weeks to reduce thyroid hormone production. The thyroid gland, which carries a large reserve of previously formed hormones, continues to secrete into the body even though the production of new hormones has been restricted by the drug. Methimazpe and propylthiouracil reduce thyroid hormone production, but they cannot block pre-existing hormone production. The drug can reduce the metabolic rate equivalent to surgical removal of the thyroid gland within 24 hours. [21] XResearch Source Potassium iodide has the ability to instantly block iodine uptake by the thyroid gland (this is the first step in thyroid hormone production), and that’s why potassium iodide is used In radiation emergencies, it helps protect the thyroid gland from iodine 131, which is the radioactive form of the element iodine that causes cancer.
- You can adjust your metabolism up and down, but only to a certain limit. For example, while you are asleep, your metabolic rate will certainly decrease, but it’s not as much as you might think: sleep reduces your metabolism by 5-10% compared to waking at rest. [22] XSource of Study Genetic factors also affect metabolism, but not as much as is commonly said. On the contrary, it is the body structure that causes the significant impact. Tall and thin people lose heat more easily than a stocky person. People with a lot of muscle, big and strong definitely have to provide more energy, that’s why men often eat more than women. Age is also a factor but beyond our control, whereby metabolism gradually declines over time, about 2% every ten years. Therefore, the elderly have less calorie needs. There are a number of other factors that also affect metabolic rate (such as ion pumps, for example sodium-potassium ion pumps) but researchers don’t know much about this and are still in the early stages of understanding. Illness and menstruation are also factors we cannot control, they can increase metabolism and energy needs.
Warning
- If you lower your metabolism but still provide your body with the same level of energy as usual, you will gain weight. Your body doesn’t need a lot of food with a slow metabolism, so it stores excess energy as fat.
This article was co-written by John Burson. John Burson is a registered dietitian, herbalist and personal trainer. With over 25 years of experience, John specializes in helping clients lose weight and lead healthier lives. John graduated with honors and received a bachelor’s degree in marketing and business from Grand Canyon University. He also received the title of Thumbtack’s top expert for three consecutive years.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 5,955 times.
Metabolic rate is the rate at which the body “burns” the energy obtained from food absorbed into the body. Everyone’s metabolic rate is slightly different, so energy needs are also different. The general rule is that the smaller and more active the body is, the faster the metabolic rate. Growing children have a strong metabolic predisposition. You should refer to the tips below to know how to reduce metabolism.
In conclusion, reducing metabolism speed can be achieved through various strategies and lifestyle changes. While a slower metabolism may seem desirable for weight loss purposes, it is important to remember that metabolism plays a crucial role in overall health and energy expenditure. Instead of focusing on slowing down metabolic rate, individuals should prioritize leading a healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep, and stress management. Making small changes such as consuming enough protein, staying hydrated, and incorporating strength training can also help maintain or increase metabolic rate. It is crucial to consult with a healthcare professional or registered dietitian before making any significant changes to one’s diet or exercise routine. Remember, overall health and well-being should be the primary focus rather than solely aiming for a reduced metabolism speed.
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