What are signs of a slow metabolism?
Short answer: Common signs of a slow metabolism include persistent fatigue, unexplained weight gain or difficulty losing weight, and feeling cold more often than others. Other frequent indicators are dry skin, hair thinning, constipation, and a slowed heart rate.
Explanation
A “slow metabolism” means a lower basal metabolic rate (BMR), so the body burns fewer calories at rest. Causes include low thyroid function (hypothyroidism), loss of muscle mass with aging, certain medications (such as some antidepressants or beta blockers), long-term calorie restriction, and some medical conditions. Typical symptoms reflect reduced cellular activity and slowed bodily processes: low energy, sensitivity to cold, slowed digestion, dry skin, and changes in hair or menstrual cycle. Because these signs overlap with other conditions, clinical evaluation (including TSH and free T4 tests for thyroid function) is important for diagnosis and treatment.
Tips
- Get a medical checkup: test thyroid function and review medications.
- Build or preserve muscle with regular resistance training to raise BMR.
- Eat adequate protein and avoid prolonged very-low-calorie diets.
- Prioritize quality sleep and manage stress, which affect hormones and metabolism.
- Stay hydrated and maintain regular meal timing to support metabolic processes.
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