Having a good diet and regular exercise but still gaining weight? It’s possible that we have a slow metabolism.

Our body uses metabolism to burn energy for essential biological processes, including breathing, heartbeat, body temperature, energy level, and brain function. People with a quick metabolism may eat anything they want and not gain weight since their metabolism uses food as fuel, but people with a slow metabolism must make more effort to decrease or maintain their weight. [1,2]

Do you worry that your metabolism isn’t keeping up?

Watch for these common signs of slow metabolism.

Weight Gain
Our body’s metabolism is the process of turning the food and liquid we consume into energy. Even though food consumption and activity are the two factors that most significantly affect our weight, a slow metabolism might result in weight gain. We burn fewer calories from the same quantity of food in a day if our body slows down the conversion of calories. Our body thus begins to store extra fat. [2]

Fatigue
This will make us feel tired more frequently since our body will burn energy more slowly. Fatigue is the most prevalent indication of slow metabolism, other than issues with weight. [2, 3]

Dry Skin
Our cells aren’t as active as they should be when we have a slow metabolism, which prevents them from receiving the correct blood flow. The skin loses its sheen as it struggles to absorb essential nutrients. We sweat less as our body makes an effort to save heat which in turn affects our skin, leaving it dry and cracked. [2, 4]

Brittle Nails
A slow metabolism can impair the health of our nails in the same ways that it might damage the condition of our skin and hair. Nails become more brittle due to a slower rate of food absorption caused by a slow metabolism. [2,5]

Headaches
Headaches or even migraines can occur when our thyroid hormones are out of balance, which occurs with an underactive thyroid. [4]

Depression
It seems sensible that while hypothyroidism slows down bodily functions, it might also affect our mood. Sluggish thyroid function and hence slow metabolism have been associated with depression. [1,5]

Menstrual Problems
Numerous bodily processes and activities, particularly those related to the reproductive system, include the thyroid. Menstrual issues might occur if the thyroid isn’t generating reproductive hormones regularly. These could include cramps or irregular periods. [3,5]

Decreased Sex Drive
Having low thyroid hormone levels could affect our ability to get in the mood as well as low testosterone levels. [2, 5]

Constipation
A slow metabolic rate makes our body take longer to process food, resulting in constipation. [2. 5]

Causes of Slow Metabolism

Hormonal Imbalance
There are several factors that can contribute to slow metabolisms, such as hypothyroidism or hyperthyroidism, diabetes, and stress, which affect the release of hormones to slow down our metabolism.

Lifestyle
The body’s capacity to utilize energy and our metabolism may both be negatively impacted by sleep deprivation. One of the causes might potentially be a sedentary lifestyle. Working from home has increased the amount of time we spend sitting still, which further slows down our metabolism.

Diet
The human body will cling to everything it can obtain as a result of the dramatic dietary changes and calorie reductions, which also conflict with the body’s normal metabolic rate. Diets may cause a person’s metabolism to slow down. Our metabolism may also slow down if we eat too little protein. The US NIH claims that a diet high in protein can enhance metabolic rate by 20–30% and that after the diet, the body burns calories at a higher rate. [1,2,3,4,5]

Ways to Boost Your Metabolism
People may have slow metabolisms for a variety of reasons, but several foods and beverages, including green tea, coffee, and spices, have been said to help speed up metabolism. There is not enough data to support their long-term efficacy.

Spend no more time experiencing unpleasant symptoms of a slow metabolism. Simple dietary and activity modifications can have a significant influence on metabolism. You’ll begin to notice the distinction.

Boost Your Metabolism With

Exercise
Our metabolism can be increased by engaging in aerobic activity for at least 150 minutes per week. If you wish to lose weight, you can increase the weekly time and divide it up any way you like for the full week. You can incorporate exercises like walking, swimming, and cycling. An enjoyable technique to replace our body fat with muscular growth is through strength exercise. These workouts can be performed by lifting weights, engaging in high-intensity activity, etc., on a few days per week.

Medical Examination
It is possible that you have a medical condition that slows your metabolism, such as hypothyroidism or Cushing’s syndrome. If exercising regularly and making lifestyle modifications do not help, then it is recommended to seek further medical treatment. [3, 4, 5]

The Bottom Line
Our body’s ability to function depends heavily on our metabolism. Age, muscle mass, and physical activity are a few variables that can influence how our metabolism consumes calories as fuel. The body’s metabolism has nothing to do with whether we acquire or lose weight. Our weight is more affected by calories in vs. calories out. Cutting calories drastically might have a detrimental impact on how metabolism functions. Taking part in lifestyle activities that slow down your metabolism might eventually result in weight gain. It’s preferable to prevent or limit your exposure to them as much as possible.

Having said that, there are a number of simple activities that can boost your metabolism and help you lose weight, and keep it off.

Consult your healthcare provider about other ways to achieve a healthy weight or to know more about calory deficient diet for weight loss. [4. 5]

Order Now!

Take natural health supplements: The best dietary supplements that are worth trying with breakfast to boost metabolism is VitaPost Raspberry Ketone Plus, VitaPost Apple Cider Vinegar Pure, Vitapost KetoTrim, and Vitapost Green Coffee Plus.

Apple Cider Vinegar Pure
You can now enjoy the many benefits of apple cider vinegar without the harsh smell and taste of liquid vinegar with the ease of swallowing a vegetarian cellulose capsule.

VitaPost Apple Cider Vinegar Pure is one of the most popular health tonics on the market today that helps boost metabolism using natural vinegar. [6]

Raspberry Ketone Plus
With Raspberry Ketone Plus, you’ll get natural ingredients and extracts such as African mango, green tea, and apple cider vinegar powder carefully selected for synergistic effects. This product is intended to be used along with routine workouts and a sensible diet. [7]

Vitapost KetoTrim
KetoTrim is a phase 2 carb controller that supports a low-carbohydrate lifestyle. [8]

Vitapost Green Coffee Plus
Vitapost Green Coffee Plus is rich in GCA (chlorogenic acid), which is a powerful antioxidant. [9]

References

1. https://www.thequint.com/fit/health-news/slow-metabolism-symptoms-effects-treatment-foods#read-more
2. https://www.leofitlabs.com/signs-slow-metabolism-measure-metabolic-test/
3. https://www.eatthis.com/slow-metabolism-signs/
4. https://www.healthline.com/nutrition/6-mistakes-that-slow-metabolism#TOC_TITLE_HDR_8
5. https://www.vivehealth.com/blogs/resources/slow-metabolism-symptoms
6. https://www.acvpure.com/
7. https://www.raspberryketoneplus.co/
8. https://www.ketotrim.co
9. https://www.greencoffeeplus.co.

The natural and physiological reaction of the body to prolonged calorie restriction is termed starvation mode, also known as metabolic damage. When a person consumes too low of calories for an extended period, their body adjusts by lowering the number of calories they burn throughout the day. The body does this to maintain the energy balance between calories in and out to prevent starvation.

A person’s body becomes anxious when they eat fewer calories because it fears that they will not soon be able to eat more. To make up for this potential food deficiency body overcompensates by burning fewer calories and storing fat reserves. As a result, instead of continuing to lose weight, their bodies reach a weight loss plateau.

Although the person must reduce calorie intake to lose weight, particular apparent symptoms indicate a person is not getting enough calories. After skipping a few meals, the body does not automatically enter adaptive thermogenesis. However, after undereating consistently for a sizable amount of time, you will start to feel the consequences and see that you are not losing any more weight.

Starvation Mode’s Warning Signs and Symptoms May Include:

Lethargy: Essentially, calories serve as the body’s fuel. Because of this, when a person does not consume enough fuel, they will run out of gas. They will feel this through a general lack of energy and motivation and a general sense of exhaustion.

Feeling cold: If someone’s body has entered adaptive thermogenesis, calorie restriction will drop their core body temperature, which may cause them to request more sweaters to stay warm.

Constipation: For bowel motions, the body needs food. Without those foods, especially those high in fiber like fruits, vegetables, and whole grains, bowel movements will be less frequent, and the stools will be more complex and uncomfortable to pass.

Depression: Several factors, including dietary deficits, can lead to mental health problems. If someone is not eating enough and their body has entered hunger mode, then it is possible that they are not getting the nutrients needed to improve their mood. These nutrients include zinc, iodine, vitamin D, vitamin B vitamins, iron, omega-3 fatty acids, and folate.

Hair loss: Lack of calories may cause hair loss, which is likely a sign that one is not receiving the proper nutrients needed for hair to maintain its health, similar to how depression manifests in the form of hair loss. Fats and protein are among these crucial nutrients.

Feeling constantly sick: When someone is on a starvation diet, their body is not receiving enough nutrients to support a robust immune system and fend against infections. This is the result of needing to eat more. During this period, individuals will notice that routine illnesses like the common cold feel worse than they are and take a very long time to heal.

Missing periods: A woman may not get pregnant if she misses her menstruation for a month or longer. Amenorrhea, which occurs when women skip at least three menstrual cycles in a row, could be the reason. The body is starving when a woman keeps skipping meals, and she denies the body’s need for nutrients to function correctly in the reproductive system. These dietary inadequacies affect the pituitary gland and hypothalamus, which cause illness.

Sleeping issues: A wide variety of sleep disorders and issues currently impact a large portion of the population. Things only worsen when people add a rigid diet to the mix.

Mood swings: One experiences continual hunger while in starvation mode. When one is hungry, no one is ever content.

How to Avoid Going into Starvation Mode?

People might make changes to get the numbers on the scale to start moving again if they believe their body has reached a weight-loss plateau due to calorie restriction. They can escape from adaptive thermogenesis by eating more food, although this may appear paradoxical for weight-loss goals. Here are a few methods to accomplish that:

Planning your meals: Making a schedule for a person’s meals and snacks can help them remember to eat regularly and help ensure they get the nutrients they need to prevent starvation symptoms. To ensure that they are routinely consuming enough potassium and magnesium, a person can plan to consume leafy greens and fortified oatmeal while incorporating snacks of walnuts and dinners of fatty fish to ensure they are getting adequate omega-3 fatty acids.

Eating frequently: A person may occasionally not feel hungry, which is a sign that they are in starvation mode. However, individuals should consume a modest meal or snack every three to four hours to overcome a weight-loss plateau and exit adaptive thermogenesis. Furthermore, by eating frequently, one can avoid the typical mistake of going too long between meals, leading to ravenousness and binge eating later in the day.

Include strength training in the program: A person will start to lose muscle mass and fat if they begin to lose weight without taking any steps to keep their muscle mass intact. In order to maintain a high enough metabolic rate-the pace at which their bodies burn calories—to avoid going into famine mode, muscle mass is essential. Therefore, a minimum of twice a week should be set aside for strength-training activities, including bodyweight exercises like squats and pushups as well as weight-training on gym equipment.

Order Now!

One can also try these amazing supplements that aid healthy weight loss and boost metabolism by following a healthy diet to achieve a toned and healthy body!

VitaPost Green Coffee Plus

Green Coffee Plus contains an antioxidant- the chlorogenic acid, which supports weight loss by boosting metabolism. In addition to its antioxidant properties, green coffee bean extract has many health benefits due to its effectiveness against oxidation and free radicals. [5]

KETO Trim

The ketogenic diet has become more popular for losing weight in recent years. It has been demonstrated that the natural white kidney bean extract in Keto Trim’s formulation might lessen the number of carbohydrates ingested, digested, and absorbed by the body. Keto Trim is here to assist you in entering and maintaining ketosis. It works to reduce the body’s absorption and digestion ability of dietary starches. [6]

References

1. https://www.leofitlabs.com/what-starvation-mode-body-how-know-calorie-deficit/
2. https://www.livestrong.com/article/458832-signs-symptoms-of-starvation-mode/
3. https://betterme.world/articles/is-starvation-mode-real/
4. https://www.self.com/story/starvation-mode-truth
5. https://www.greencoffeeplus.co/
6. https://www.ketotrim.co

Metabolism is in charge of how quickly one can burn extra calories. It refers to the set of biochemical reactions that continuously happens inside the body at the cellular level to convert food to energy. It is necessary to keep all the organs normally functioning and one alive.

Every individual has a different Basal Metabolic Rate (BMR)- the number of calories needed by the body to keep a person alive. The more efficient one’s metabolism, the faster one can turn over calories which is always beneficial in terms of body composition and weight loss. Therefore, for those who are worried about becoming overweight or obese and wish to build more muscles, the best way out is to boost their metabolism- especially in the morning. Many people might view weight loss and metabolism as challenging, but in reality, it’s quite easy if one knows how to do it properly and consistently. Just by making little changes in the morning routine, it’s possible to increase the metabolism. Continue reading to know what health and nutrition experts advise on how to kick-start start body’s metabolism each morning. [1, 3, 4]

1. Eat a Metabolism-Boosting Breakfast

Most people start their day with foods and energy or caffeinated drinks that are not right to go first on an empty stomach. Having a limiting morning routine that stalls the metabolism would never help out people reach their weight loss goals and get a healthy physique. So, the best way is to focus on protein-dense foods for the first meal of the day to keep the metabolism going. That’s why nutritionists often recommend eating eggs, lean meat, low-fat yogurt, or cottage cheese for breakfast.

Other than proteins, it is even necessary to have breakfast meals rich in iron content. Some foods loaded with iron include oatmeal, nuts, iron-fortified breakfast cereal and bread, tofu, dark leafy green vegetables, and more. Having such breakfast is especially important in today’s time where most food items are processed and stripped out of essential nutrients from their sources. Emerging science has shown that iron can have incredible benefits to metabolism and overall vitality. It can even diminish signs of fatigue.

Moreover, fats must be added to breakfast meals. As noted by nutritionists, eating fats in the morning can actually help speed up the fat-burning process and reduce one’s chance of having metabolic syndrome. To add fat to breakfast, some options include eating kippers or salmon, whole eggs, a small serving of peanut butter on the oats, or a handful of salted nuts.

Intake of more fibers in the diet is known to aid in weight loss and can even help increase metabolism. There are two types of fibers: Soluble fibers which need water to feel fuller for longer and Insoluble fibers which simply pass via excretion and help one pass undigested food. The body cannot digest the fibers. It has been noted that the digestion of foods with abundant dietary fibers requires the expenditure of more calories. Therefore, consuming foods like wheat bran, oat bran, cauliflower, apples, brown rice, beans, etc. can help with metabolism.

Having fruits and dark green leafy vegetables in breakfast is a great way to start the day with. These help by balancing the pH inside the stomach, enabling the metabolism to function as it should. [1, 3, 4]

2. Drink Water

Drinking water early in the morning can not only quench thirst but also raise one’s metabolic rate. One study conducted in Berlin found that participants who drank around 500 milliliters of water in the morning could increase their metabolism by an average of 30%. Water is essential for existence. Other than boosting metabolism, it can offer many benefits like preventing headaches, lowering the risk of heart attacks, helping lose weight, and even helping in nutrient circulation in the entire body.

When considering hydration, one must not confuse it with drinking black tea or coffee. These drinks are rich in caffeine and show a negative hydration effect. They could help energize the body but not promote faster metabolism in the long run. However, one can enjoy a cup of green tea or black coffee in the morning as these can help boost energy levels during exercise. Their intake is especially beneficial when going for any endurance activity or aiming for weight loss, as they can help one workout harder and burn more calories. [1, 2, 4]

3.Do Morning Exercises

This can help one maximize the boost to his/her metabolism. Ideally, one’s workout routine must include Cardio, interval training, and weight lifting. Basic cardio would make the body active which speeds up the burning of calories by elevating metabolism only till the body is active. Interval training keeps the body’s metabolism elevated for several hours after a workout to increase fat burning far longer than just the time of working out while weight lifting would help one build muscles. Over time, more muscles would raise their metabolic rate. [2,  3]

4. Get Proper Sleep

Sleep deprivation can indirectly affect one’s metabolism. When one daily takes fewer hours of sleep, then one would experience hormonal imbalance- dysregulation of hormones related to appetite and hunger. Also, one would have cravings for sugar-loaded foods. This way, one would not eat healthy, in a way leading to an unhealthy body weight. [3]

ORDER NOW!

Take natural health supplements: One of the dietary supplements that are worth trying with breakfast to boost metabolism is VitaPost Raspberry Ketone Plus and VitaPost Apple Cider Vinegar Pure. [5, 6]

VitaPost Raspberry Ketone Plus product is formulated with natural ingredients and botanical extracts chosen by experts for their synergistic effects. Raspberry ketone is a phenolic compound present in red raspberries, providing them signature scent and flavor. The VitaPost Raspberry Ketone Plus is made with a proprietary blend of Grape Seed Extract, Caffeine, and Kelp along with other ingredients including Raspberry Ketone, African Mango, Apple Cider Vinegar Powder, and Green tea extract. This product is intended to be used along with routine workouts and a sensible diet. [5]

VitaPost Apple Cider Vinegar Pure is one of the most popular health tonics on the market today that helps boost metabolism using natural vinegar. [6]

References:

1. https://healthyeating.sfgate.com/increase-metabolism-morning-9957.html
2. https://www.brit.co/boost-your-metabolism-every-morning/
3. https://www.byrdie.com/how-to-speed-up-metabolism
4. https://www.detsutah.com/4-ways-to-boost-your-morning-metabolism/
5. https://www.raspberryketoneplus.co/
   Apple Cider Vinegar Pure Official Store – Health Supplement | VitaPost (acvpure.com)

Most people attempt for yo-yo or crash dieting to lose their excess body weight or fat at some point in their lives. Nowadays, having a slim aesthetic physique is everyone’s desire and it is so common for people to try out cutting off their carbs intake, going for low-calorie intake, or even opting for a carefully planned, balanced diet. However, it’s important to note that these things could eventually result in metabolic damage. [1]

Metabolic damage aka starvation mode is the shift of the body to preservation mode in response to a long-lasting calorie deficit or restriction. It is the disturbing state of the metabolism where a return to a healthy balance is hard to be achieved. It can further lead to several health issues. But, the good news is that metabolic damages are fixable. If a person has messed up with the metabolism with severe starvation in the past and has lost a considerable amount of lean body mass, it may take a little longer to get things back to normal, however, it’s not a hopeless situation. Anyone can boost their metabolism, just some time investment is needed. [1, 3]

Reasons Behind the Occurrence of Metabolic Damage

Metabolic damage happens when the body’s metabolism has acclimated or gotten used to working in “survival mode” where it experiences a new norm of energy utilization. This occurs after the body has come out of long periods of intense calorie restriction, calorie depletion from exercise, stress, or combinations. Scientifically, it is also called adaptive thermogenesis. It has evolved as a mechanism to adjust to starving conditions in early humans.

In today’s time, more humans are falling under the category of overweight or obese and experiencing a form of metabolic damage due to excess calorie intake and less fat burn. To lose weight, most obese or overweight individuals are putting themselves on highly restrictive diets (i.e. have reduced calorie intake to an unacceptable level) that is shocking for their metabolism and makes their body step into starvation mode. In starvation mode, further calorie intake is all stored in the body. This means burning calories is not happening the way ones needs it to. Thus, the main purpose of dieting is defeated. [1, 2]

Signs and Symptoms of Metabolic Damage

The most common indication is the plateauing phenomenon where a person is not able to notice the results of their dieting and exercising. Other signs of slowing down of metabolism include feeling extremely tired all time, increased fat mass, reduced muscle mass, extreme hunger (as the body is psychologically in need of calories), and irregular menses in women.

When metabolism equilibrium is disturbed, every physiological process is impacted. A person is going to face issues with both mind and body including having a compromised endocrine system.

The common sign and symptoms that point to metabolic damage or dysfunction as a potential culprit includes:

• Fatigue
• Gas or bloating
• Diarrhea or constipation
• Heartburn or Acid reflux
• Low sex drive (libido)
• More food cravings or increased hunger
• Mood swings
• Sleep disturbances
• Loss of muscle mass
• Stubborn weight loss or weight gain
• Low immunity
• Depression and anxiety
• Edema- swelling due to retention of fluids, especially found in the ankles or calves
• Absence or irregular menstrual periods in women. [1, 2]

How to Repair or Prevent Metabolic Damage?

If the symptoms mentioned above are thought to be the result of metabolic damage, the best is to consult a doctor. A healthcare provider can help alleviate some of these symptoms that are caused by hormonal imbalances.

Health experts suggest some preventive measures such as:

• Weight lifting- Studies have reported that resistance training can reduce the likelihood of developing the starvation syndrome linked to metabolic damage.
• A protein-rich diet- The calories derived from proteins tends to not easily break down as carbohydrates do.
• Foods that increase metabolism and burn fat: Including foods like salmon, avocado, spinach, eggs, beans, bananas, oats, walnuts, black beans, kale, almonds, olive oil, cucumber, pumpkin seeds, quinoa, and cauliflower can help boost metabolism and burn fat.
• Breaks from the diet- To avoid getting the body into a starvation state, simply take periodic breaks from the diet that will help replenish the calorie intake. [1]

Self-Help Tips to Deal With Metabolic Damage:

Start today itself and stick to the metabolism-boosting strategies. Only weeks of consistent diligent effort can help people achieve a supercharged metabolism. Here are some of the steps that can be taken to fix metabolic damage:

1. Increase Energy Intake- This can be done by “reverse dieting” or an “all in” approach. The former is a calculated method where the calorie intake is gradually increased while the latter involves an immediate and drastically more intake of calories.

2. Do Not Over-Exercise- High levels of physical activity would only result in the burning of all fat or calories when there is a need for more energy. Instead, go for high-intensity interval training that can help improve cortisol levels and metabolic state.
3. Have a Healthy Lifestyle- It is important to reduce stress, keep the body hydrated by drinking plenty of water daily, implementing gentle nutrition, having enough sleep, and focusing on enhancing body image without being in a state of having a negative body image. By working on these lifestyle interventions, the body is no longer prone to suffer from metabolic damage. The foods that can help increase metabolism and burn fat include protein-dense foods like eggs, cottage cheese, low-fat yogurt, and lean meat; iron-rich meals like nuts and oatmeal; foods containing healthy fats like omega-3 fatty acids as found in salmon fish; more of dietary fiber-rich foods including green leafy vegetables and fresh fruits. It is recommended to take 5-6 small meals every day with each meal scheduled after approximately every 3 hours including a substantial breakfast and post-workout meal. In these meals, only a small calorie deficit is allowed.

4. Take Natural Health Supplements- Immunity and metabolism are inextricably linked to one another. A secure immune system needs energy. If metabolism is good, the fat build-up is less in the body, the body remains active and energetic, and eventually, the immune system works properly. [2, 3]

ORDER NOW!

The amazing products that can help one to enhance or repair their damaged metabolism.

So, to repair metabolism damage and its impact on the immune system, one can take VitaPost Immune Support and VitaPost Immune Complex supplements. These two products claim to improve immunity, thereby enhancing general health.

References:

1. https://nfsports.com/blogs/supplements/metabolic-damage
2. https://colleenchristensennutrition.com/damaged-metabolism/
3. https://www.fitwatch.com/blog/how-to-repair-a-damaged-metabolism