Personal trainer: These are the signs you have a slow metabolism and quick ways to boost it
A personal trainer shares 13 signs you have a slow metabolism and how you can boost yours to get to the weight you want fast.
‘Simply put, metabolism is the internal process by which your body uses energy and burns calories,’ wrote Rachael on Instagram.
‘It works 24/7 converting the food and nutrients you consume into energy.’
Rachael said some of the factors that can affect your metabolism include your genes, hormones, lack of sleep, diet, dehydration, age, stress and medications you take.
A personal trainer shares 13 signs you have a slow metabolism and how you can boost yours to reach your goal weight fast (pictured by Rachael Attard)
Rachael (pictured) said some of the factors that can affect your metabolism include your genes, hormones, lack of sleep, diet, dehydration, age, stress and medications you take
Some of the most common signs of a poor metabolism include chronic fatigue and lack of energy, lack of hunger in the morning, and weight gain for no apparent reason.
Those with a slow metabolism may also experience constipation, depression, thinning hair, dry skin and brittle nails, as well as brain fog, hair loss and feeling cold all the time.
‘Other common signs are frequent headaches, low heart rate and constant sugar and carbohydrate cravings,’ said Rachael.
Signs of a slow metabolism
1. Chronic fatigue
2. Low energy
3. You don’t feel hungry in the morning.
4. Gaining weight for no apparent reason.
7. Thinning hair, dry skin and brittle nails
Signs of a slow metabolism
8. Brain fog
9. Hair loss.
10. Feeling cold all the time
11. Frequent headaches
12. Low pulse
13. Constant desire for sugar and carbohydrates
But you can tackle your metabolism – and PT uses a few simple ‘proven tricks’ to boost yours, like a protein-rich breakfast (pictured)
But you can tackle your metabolism – and PT uses a few simple ‘tried tricks’ to boost your metabolism, especially after the holidays, when you may be feeling sluggish from overeating and drinking.
The first thing Rachael said was to drink a cup of hot water and lemon.
‘Lemons are a great way to boost your metabolism as they are rich in vitamin C and antioxidants which help your immune system,’ wrote Rachael Web page.
She said if you want to boost your metabolism even more, you can add some cayenne pepper and ginger, which will help promote a healthy digestive system, ‘making it easier for your metabolism to work through calories’.
Rachael (pictured) also recommends drinking a cup of warm water with lemon and keeping your plain water ice cold
Next, fitness professionals always recommend drinking ice-cold water, as studies have shown that it can help your metabolism.
‘By drinking cold water, your body has to work harder and burn more calories to process it. The study mentioned above found that you can burn 25 percent more calories just by drinking cold water,’ said Rachael.
You can still enjoy your cup of coffee, as studies have also shown that coffee and green tea also help your metabolism – leading to more calories burned throughout the day.
Finally, Rachael (pictured) said that increasing your muscle mass will do wonders to boost your metabolism, and that comes from lifting weights
‘There are some foods that naturally boost your metabolism and protein is one of them,’ said Rachael.
‘Your body burns a lot more calories digesting protein than compared to fat and protein.’
For this reason, he recommends a protein-rich breakfast such as healthy protein smoothies, yogurt or eggs, taking care to limit sweeteners.
Finally, Rachael said that increasing your muscle mass will do wonders to boost your metabolism.
She said that the amount of calories you burn in a day is made up of three things:
‘Firstly, it’s your resting (or basal) metabolic rate – so how many calories you burn at rest,’ she said.
‘Then that’s thermogenesis – how many calories you burn through digestion (this kind of falls into the category of resting metabolic rate).
‘Ultimately, it’s your physical activity – so how many calories do you burn during exercise.’
But your resting basal metabolic rate (RMR or BMR) accounts for 60 to 85 percent of your daily calories burned, and the only way to increase that is to increase muscle mass.
PT recommends doing this by lifting weights at the gym or adding resistance training to your workouts.
For more information about Rachael Attard, you can visit her website here.