Summer heat and humidity can cause you to feel sluggish and lethargic.
That's not unusual. However, a persistent lack of energy and difficulty
with weight loss may indicate slow metabolism.
Metabolism is the body process that converts food into energy. If your
body burns calories slowly, you likely have slow metabolism. Slow metabolism
may be genetic, but you can control certain factors to boost it, gain
energy and lose weight.
Get more exercise.
Increase exercise to increase your metabolism. More physical activity helps
you avoid a sedentary lifestyle and begin to lose weight.
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes
of moderate-intensity activity or 75 minutes of vigorous activity weekly.
Try to achieve a daily step count of 8500 steps per day. Take the stairs
instead of elevator. Park farther away. Get up routinely from sitting
and take a brisk walk. Ride a bike, swim, do yard work. Find an activity
that you enjoy and incorporate it into your daily lifestyle.
Reduce stress.
Stress causes the body to release cortisol, a hormone that slows metabolism
and prompts the body to store fat. In stressful situations, the body produces
cortisol for a quick burst of energy. However, when chronically stressed,
the body keeps making cortisol. High levels of the hormone make it harder
for the body to use insulin, which slows metabolism and causes weight gain.
Reduce stress by being mindful in your daily activities. Breathe deeply,
meditate, practice yoga, garden, take nature walks, watch comedies. Any
activity that helps you relax and relieve tension lowers cortisol and
increases metabolism.
Sleep well.
Adequate sleep habits keep your metabolism steady. Most adults need seven
to nine hours of sleep nightly.
Some tips for a better night's sleep include:
- Avoid large meals, caffeine and alcohol close to bedtime
- Take a warm bath or hot shower
- Establish consistent sleep/wake routines
- Close screens 1-2 hours before going to bed
- Adjust thermostats (keep the room cool), noise machines and shades to block
distractions
- Practice deep-breathing exercises
Eat a balanced diet.
Eating high-fat foods impacts how your body breaks down foods and nutrients.
Add more fruits and vegetables, beans, nuts, fish and lean meats.
Eating too little affects your metabolism the same as eating too much.
Avoid drastic weight loss plans that can cause your body to cling to fewer
calories, making it harder to lose weight.
Maintain regular meal times. When you eat is as important as what you eat.
Skipping meals or grabbing food on the go affects your metabolism.
Stay hydrated.
Metabolism can stall without enough water, which helps the body burn energy
and fuel weight loss. Sip water throughout the day and eat foods rich
in water such as watermelon and cucumbers.
The long-standing guide is eight 8-ounce glasses of water a day, but the
appropriate amount depends on your lifestyle, weather, exercise routine
and other factors.
Before making major lifestyle changes, schedule an appointment with your
physician. If you need a physician, you can use our Find a Doctor directory
on our website at https://www.thibodaux.com/find-a-doctor/ or call 985.447.5500.