Mainstream weight loss advice makes a lot of people believe that weight loss will be easy once we start exercising and eating healthier. But when you’re already doing all of these things and not seeing any progress, there may be other things that are causing your weight loss stall.
Things that impact your weight loss:
- slow metabolism
- insulin resistance
- hormonal imbalance
- genetics
Let’s talk about how a slow metabolism can negatively impact your weight loss and things that you can do to improve it.
What is a Slow Metabolism?
Your metabolism refers to the rate at which your body burns calories. A slow metabolism is when your body is burning fat slower than the average person. This can be caused by several factors, including:
- Age: Metabolism naturally slows down as we age.
- Genetics: Some people are born with a slower metabolism than others.
- Gender: Women tend to have a slower metabolism than men due to a lower muscle mass.
- Hormonal imbalances: Conditions such as hypothyroidism can slow down metabolism.
- Lifestyle factors: Lack of physical activity, excessive calorie restriction, and poor sleep can all contribute to a slower metabolism.
How To Lose Weight With a Slow Metabolism
Calorie Deficit
To lose weight with a slow metabolism, it is important to maintain a calorie deficit by eating fewer calories than your body burns and engaging in regular physical activity.
Resistance Training
Resistance training can also help increase muscle mass and boost metabolism. Additionally, making healthy food choices, staying hydrated, and getting enough sleep can also support weight loss.
- Eat enough protein: Protein has a high thermic effect, meaning it requires more energy to digest and process compared to fats and carbohydrates. Incorporating more protein-rich foods in your diet can help boost metabolism.
- Stay hydrated: Drinking enough water is important for overall health and can also help increase metabolism.
- Get enough sleep: Sleep deprivation can lead to hormonal imbalances and slow down metabolism. Aim for 7-9 hours of sleep per night.
- Avoid crash dieting: Severe calorie restriction can slow down metabolism and make weight loss harder. Instead, focus on making gradual, sustainable changes to your diet and lifestyle.
- Spicy foods: Eating spicy foods that contain capsaicin, such as chili peppers, can temporarily increase metabolism and burn more calories.
- Drink green tea: Green tea contains catechins, which have been shown to boost metabolism and increase fat oxidation.
Always remember that genetics and age can also play a role in metabolism, so what works for one person may not work for another. For some people, removing processed carbs from their diet goes a far way in weight loss. So if you are looking to start losing weight faster, you could consider a low carb diet.
Additionally, always consult with a healthcare professional before making any significant changes to your diet or lifestyle.