To slow down your metabolism, here are effective strategies:
- Eat fewer calories overall to reduce the thermic effect of food, which can slow metabolic rate over time.
- Move less throughout the day to decrease non-exercise activity thermogenesis (NEAT), leading to lower energy expenditure.
- Engage in low to moderate-intensity cardio and minimal strength training to avoid increasing muscle mass, which boosts metabolism.
- Eat less frequently with longer intervals between meals, as frequent meals tend to rev up metabolism.
- Modify macronutrient intake by consuming higher amounts of simple carbohydrates, lower protein, and moderate healthy fats to reduce the thermic effect of food.
- Prioritize longer and better quality sleep since poor or insufficient sleep can slow metabolism.
- Reduce stress levels as chronic stress releases cortisol which can reduce metabolic rate.
- Consider a slightly sedentary lifestyle with reduced physical activity to lower overall calorie burning.
- Avoid low-calorie extreme dieting that can cause prolonged metabolic slowdown.
Foods higher in carbohydrates (like rice, bread), and avoiding excessive protein or fat can contribute to slowing metabolism, as protein raises metabolic rate due to its higher digestion cost. Low-intensity exercises rather than high-intensity or muscle-building workouts also help slow metabolism without compromising basic fitness. Lastly, keeping a consistent and sufficient calorie intake helps the body avoid conserving energy by reducing metabolic rate. These approaches should be used thoughtfully, as intentionally slowing metabolism is generally not advisable for most people unless advised by a healthcare professional for specific health or weight gain reasons.
