To slow down metabolism, several key approaches are commonly recommended:
- Eat fewer calories overall, but be careful not to under-eat drastically as it can harm health.
- Reduce physical activity , especially non-exercise activity like walking or standing, to lower energy expenditure.
- Lower exercise intensity by focusing on low to moderate cardio and minimal strength training to avoid increasing muscle mass, which speeds metabolism.
- Eat less frequently with longer gaps between meals, as frequent meals tend to increase metabolism.
- Modify macronutrient intake to favor higher simple carbohydrates and lower protein since protein has a high thermic effect that boosts metabolism.
- Increase calorie-dense carbohydrate intake with foods like rice, bread, pasta, and reduce fat intake as fats are harder to digest and may slow metabolism.
- Get more sleep and avoid stress, both important since poor sleep and high stress hormones can disrupt metabolism.
- Stay hydrated to support metabolic processes but the effect on slowing metabolism is less direct.
These methods work by reducing the body's energy needs, the thermic effect of food, and activity levels to slow the metabolic rate naturally. However, slowing metabolism too much or in unhealthy ways can negatively affect overall health, so these steps should be approached cautiously and possibly under medical advice if extreme changes are desired. Sources for detailed methods include fitness, health, and medical articles outlining 5 to 7 ways to slow metabolism through diet, exercise, sleep, and lifestyle changes.
