How to Reduce Metabolism Speed

Metabolic rate is the rate at which the body “burns” the energy obtained from food absorbed into the body. Everyone’s metabolic rate is slightly different, so energy needs are also different. The general rule is that the smaller and more active the body is, the faster the metabolic rate. Growing children have a strong metabolic predisposition. You should refer to the tips below to know how to reduce metabolism.

Table of Contents

Calculate Basal Metabolic Rate

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Determine basal metabolic rate (metabolism at rest). You can find formulas on the internet or apply the following formulas depending on gender:

Women: BMR = 655 + (9.58 x Weight kg) + (1.85 x Height cm) – (4.7 x Age years) ^{[1] X Research Source}
Men: BMR = 66 + (13.7 x Weight kg) + (5 x Height cm) – (6.8 x Age years) ^{[1] X Research Source}

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Calculate total calories needed per day using the Harris-Benedict formula. Once you calculate your BMR, you can estimate the total calories needed for different levels of activity. Reduced metabolism also means you “turn off” the burning reactions in the body, thereby reducing the body’s need for energy. If you are the person:

Inactivity or little exercise: Calories to stay in mass = BMR x 1.2 ^{[1] X Research Source}
Light exercise 1 to 3 days per week: Calories to maintain weight = BMR x 1.375 ^{[1] X Research Source}
Moderate exercise 3 to 5 days per week: Calories to maintain mass = BMR x 1.55 ^{[1] X Research Source}
Get plenty of exercise 6 to 7 days a week: Calories to stay the same = BMR x 1,725 ^{[1] X Research Source}
Exercising consistently every day: Calories to stay the same = BMR x 1.9 ^{[1] X Research Source}

Reduce Metabolism to Gain Weight

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“Slow metabolism” does not mean the cause of weight gain. If you want to gain weight then click here to learn how to gain weight in a healthy way. Most doctors assume that there are many other causes of weight gain or weight loss, not necessarily metabolism. ^{[2] X Research Sources} These factors include:

How many calories do you consume per day?
How much and how often do you exercise.
Genetic factors and family history.
Medications you are taking.
Unhealthy habits, such as not getting enough sleep.

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Lowering your metabolism is not the healthiest way to gain weight. To reduce metabolism you have to do the following relatively unpleasant things: skip meals, reduce calorie intake, etc. The medically reasonable way to gain weight must be as follows:

Increase calorie intake. Eat more calories than you burn each day.
Deal with underlying health problems that are causing you to lose weight, such as thyroid disease, diabetes, anorexia nervosa.

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Skip meals. If you want to slow down your metabolism, start skipping meals. This is not a healthy way to lower your metabolism, but it works. Skipping meals causes the body to mistakenly think it is preparing for a famine, so the metabolic rate must slow down to conserve energy. ^{[3] X Research Sources}

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Eat fewer calories. When you feed fewer calories to your body, it compensates by reducing your overall metabolic rate. ^{[3] X Source of Research} This makes sense because when there are not as many calories to use, your body cannot burn the same number of calories as it would if it were well supplied with energy.

Note : When you reduce your calorie intake, the body is likely to have to burn existing cells or muscles to make up for the calorie deficit. If you are too thin, you should not apply this method to gain weight.

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Sleep. Every time you sleep, your metabolism will drop deeply, then continue to slow down for a while after waking up. ^{[4] X Research Source “[What could not beauty be lack of]?” <i>Health Care</i>. February 6, 2013. “The person is in a sleep state. The metabpic rate will reach a minimum. The early morning awakening, metabpism will fight return to normal levels.”}^{[5] X Research Sources}

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Replace simple carbohydrates (sugars) with complex carbohydrates (starches and fibers) if possible. Many studies have shown that sugar and fruit can be digested and absorbed more quickly than complex carbohydrates, such as those found in bread, producing a graph of blood sugar fluctuations characterized by highs and lows. deep valley. ^{[6] X Research Source Research} also shows ^{[7 ] X} Complex carbohydrates (in bread and cornstarch) have a total oxidation rate over six hours lower than that of sugar . ^{[6] X Research Source}

Sucrose (sugar) also contains fructose, while complex carbohydrates are composed entirely of glucose. Eating fructose causes the body to generate more heat (burn calories) than glucose. ^{[8] X Research Sources}
Choose foods rich in fiber like whole grains (especially whole grains) and green vegetables. Diets rich in fiber can reduce thermogenesis in the body for six hours after eating. ^{[9] X Research Source}

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Add seeds to your meal. Among foods, seeds carry almost no moisture and are a great source of healthy unsaturated fats. Seeds are the food with the highest energy density, and you can buy them packaged. Polyunsaturated fats have been found to oxidize more slowly than monounsaturated fats. ^{[10] X Research Source} Seeds are also rich in the amino acid arginine. The body uses the amino acid arginine to produce nitric oxide, a gas that slows metabolism. ^{[11] X Trusted Source PubMed Central Go to Source}^{[12] X Research Source [Xie YW, Shen W, Zhao G, Xu X, Wpin MS, Hintze TH. Rpe of endothelium-derived nitric oxide in the modulation of canine myocardial mitochondrial respiration in vitro: implications for the development of heart failure. Circus Res. 1996;79(3):381–387.}^{[13] X Trusted Source PubMed Central Go to Source}

Reduce Metabolism for Survival

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Keep the body warm. Heat loss is the cause of depleting the body’s energy, so you should wear warm clothes to reduce metabolism. When encountering a cold environment, the body automatically breaks down proteins in the cells, the proteins after separation affect the synthesis of ATP and generate heat instead of creating useful energy from the food consumed.

The cold environment also causes more thyroid hormone to be produced, triggering protein breakdown. Thyroid hormone is “the most important regulator of basal metabolic rate”, ^{[14] XTrusted Source Proceedings of the National Academy of Sciences Go to source} it contributes to about half BMR index. ^{[15] X Research Source}

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Hug each other if you’re with someone else. You should move to the warmest place, or take shelter if you are outdoors.

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Lie still. Everything you do burns calories, even the smallest things like picking up firewood or stepping away from rocks. After exercising for a while, your body continues to maintain a fast metabolic rate for a certain period of time, even when you are lying down. ^{[16] X Research Source}^{[17] X Trusted Source PubMed Central Go to Source} For every kilometer of walking the body burns about 60 calories, but that doesn’t take into account the increased metabolism caused. due to movement. So you should try to sleep if possible.

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Do not drink cold water or eat snow. Because the body has to expend energy to warm the cold water. ^{[18] X Research Resources} You should save that energy for other vital activities that could decide your life, like finding food or finding a way to escape.

Advice

Keep calm. Even if you find yourself in a dangerous situation, you still have to stay calm because stress consumes more energy. Feelings of anxiety increase adrenaline and thyroxine, two powerful metabolism-stimulating hormones. This reflex is called fight-or-flight.
Avoid caffeine. Caffeine is a stimulant that increases heart rate and increases metabolism in the body.
Stay warm but don’t let your body get too hot. No matter how tightly you wrap your body, there should be a little opening for the air inside to circulate. When being kept too warm, the body sweats and is forced to burn more calories, just like when it is too cold.
Moderate temperatures (neither too cold nor too hot) are ideal for conserving energy. Research shows that specifically, the body uses energy most efficiently in the 24-27°C temperature range. The 20-22°C range, while still within room temperature limits, also causes the body to produce more heat. It has been found that even such a small temperature difference increases metabolism by 2-5%. The 28-30°C range also boosts metabolism similarly and actually causes the body to give off more heat. ^{[19] X Source of Research} The body does not reduce heat production in hot weather (body heat is controlled by thyroid hormone, which the body secretes at a constant rate), but actually produces more heat because other energy-consuming processes, such as perspiration, take place. Your body can’t reduce heat generation by obligation to help you feel cooler or to conserve energy.
If you have hyperthyroidism, you should take potassium iodide (120-300 mg of iodine/day). ^{[20] X Research Sources} Before the invention of antithyroid drugs in the 1940s, potassium iodide was the only chemical compound used to treat hyperthyroidism. ^{[21] X Sources of Study} The antithyroid drugs methimazpe and propylthiouracil take weeks to reduce thyroid hormone production. The thyroid gland, which carries a large reserve of previously formed hormones, continues to secrete into the body even though the production of new hormones has been restricted by the drug. Methimazpe and propylthiouracil reduce thyroid hormone production, but they cannot block pre-existing hormone production. The drug can reduce the metabolic rate equivalent to surgical removal of the thyroid gland within 24 hours. ^{[21] X Research Source} Potassium iodide has the ability to instantly block iodine uptake by the thyroid gland (this is the first step in thyroid hormone production), and that’s why potassium iodide is used In radiation emergencies, it helps protect the thyroid gland from iodine 131, which is the radioactive form of the element iodine that causes cancer.
You can adjust your metabolism up and down, but only to a certain limit. For example, while you are asleep, your metabolic rate will certainly decrease, but it’s not as much as you might think: sleep reduces your metabolism by 5-10% compared to waking at rest. ^{[22] X Source of Study} Genetic factors also affect metabolism, but not as much as is commonly said. On the contrary, it is the body structure that causes the significant impact. Tall and thin people lose heat more easily than a stocky person. People with a lot of muscle, big and strong definitely have to provide more energy, that’s why men often eat more than women. Age is also a factor but beyond our control, whereby metabolism gradually declines over time, about 2% every ten years. Therefore, the elderly have less calorie needs. There are a number of other factors that also affect metabolic rate (such as ion pumps, for example sodium-potassium ion pumps) but researchers don’t know much about this and are still in the early stages of understanding. Illness and menstruation are also factors we cannot control, they can increase metabolism and energy needs.

Warning

If you lower your metabolism but still provide your body with the same level of energy as usual, you will gain weight. Your body doesn’t need a lot of food with a slow metabolism, so it stores excess energy as fat.

Steps

Calculate Basal Metabolic Rate

Reduce Metabolism to Gain Weight

Reduce Metabolism for Survival

Advice

Warning

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