Your metabolism slows as you get older.You have noticed that the things you did a decade ago don't have the same effect.You can't button up your jeans because you're tired more often.There are a few symptoms that your metabolism might be slowing.Slow metabolism isn't permanent.It can be reversed with diet and exercise.
Step 1: You should look at your feet.
The condition of your feet is one way to determine if you have a low metabolism.Dry feet and cracked heels are signs that your hormones are out of balance.If you've eliminated other potential causes of cracking or peeling skin on your feet, such as athlete's foot or nail fungus, your metabolism may be to blame.Dry skin elsewhere, as well as dry or thin hair, may indicate a slow metabolism.Make sure you eliminate other causes for these conditions before you conclude that your metabolism is slowing because of one symptom.Cold feet can be an indication of slowing metabolism.Some people have cold hands and feet even though they feel warm elsewhere.If you are wearing socks, you will be comfortable in warm weather.
Step 2: Evaluate your body temperature.
If your metabolism is slowing, it's a good idea to think about whether you are always cold.You may have a slow metabolism if you can't maintain your body temperature in a warm environment.Behavior can be used to figure this out.If you're in a room with several people, all of whom are complaining that it's warm, you probably have a lower overall body temperature.When you wake up in the morning, take your temperature first.Slower metabolism can be a symptom of your body having difficulty regulating its overall temperature if it's below 98.
Step 3: Do you know your sleep patterns?
Slow metabolism can cause insomnia.If you have a sleep problem, you probably don't need to keep track of your sleep.If you have had sleep problems for a while, you may have adjusted your habits so that they don't affect you.You want to get between seven and nine hours of sleep a night.You can record when you go to bed and wake up in a journal.It is possible to measure how long it takes you to fall asleep.This can be difficult to figure out on your own, but you can usually come up with a good guess.Take note of the number of pages you read each night before you fall asleep, for example, if you normally read a book before bed.If you can figure out how long it takes you to read a page, you will be in a better position to fall asleep.
Step 4: Talk to people you know a lot.
If you have trouble concentrating or mood swings, you may have a slow metabolism.People who spend a lot of time with you can tell you more about how you act.You may notice things on your own.If you don't eat in awhile, this can be an indication that you have a slower metabolism.It's possible that you have difficulty concentrating because of a number of other factors.Talk to your coworkers, spouse, and even older children to see if they've noticed any changes in you lately.If you think your metabolism has slowed only recently, this can be helpful.
Step 5: You need to weigh yourself.
If you have had a sudden weight gain despite no changes in your lifestyle or habits, that may be a sign that your metabolism is slowing.You were burning the same amount of calories as you were consuming to keep your weight steady or even lose weight.If your metabolism slows, you can gain weight by burning fewer calories than you consume.You can control your diet and activity for a few weeks by weighing yourself daily.Keep a record of your weight.If you're gaining weight when you weren't before, that could mean your metabolism has slowed.
Step 6: You can calculate your body mass index.
The ratio of your weight to your height is used to calculate your body fat percentage.If you want to calculate your body mass index, you have to divide your weight in pounds by the number of calories you burn.If you are a 42-year-old woman with a body mass index of 156 pounds, your calculation would look like this: BMI is (156 / 66 x 66) x 703.Your body mass index would be 25.17.Underweight is defined as a body mass index of less than 18.Middle-aged women with a normal body mass index range is between 18 and 24.9.The woman in the previous example would have been considered overweight.A person with a body mass index over 30 is considered to be obese.The ranges are slightly different for men and women.If you provide your age, gender, height, and weight, you can find an online calculator that will calculate your body mass index.If you are overweight or obese, you can set goals for diet and exercise if you play around with the numbers.
Step 7: You can keep a food diary.
It's easy to determine how many calories you're consuming on a daily basis by writing down everything you eat.If you're consuming more calories than you burn, that can lead to weight gain.You can use the internet to find out how many calories are in a meal.Look at the nutrition label if you're eating packaged food.You don't necessarily have to portion out what you eat in exact portion sizes while you're keeping your food diary, but try to estimate as close to possible.Take a few minutes at the end of the day to add up your calories.You need this number to figure out how to adjust your diet to reflect your metabolism.
Step 8: Take your BMR and figure it out.
Your BMR is the amount of calories your body consumes in a day.This is the number of calories your body needs to function normally.The Harris-Benedict equation is used to calculate BMR.For women, the equation is 655 with a weight in pounds and height in inches.The equation for men is 66 with a weight in pounds and height in inches.If you're not comfortable with math, you can use a calculator online to find your BMR.Although it may be a close one, keep in mind that any BMR obtained from a mathematical formula is merely an estimate.Without help from a medical professional, you won't be able to find out your actual BMR.
Step 9: You can estimate the calories you burn.
The number of calories you're burning is only part of the story.You do many activities throughout the day that burn calories.The number of days per week you exercise, the type of activity you engage in, and the average daily lifestyle of you will all be used to estimate this.If you don't use an online calculator, you will have to do a lot of work to come up with a good estimate.Figure out how many calories you burn by exercising as well as by doing everyday activities, such as cleaning the house or walking the dog.
Step 10: You can find your total daily energy expenditure.
Your TDEE is a combination of your BMR and all the calories you burn during the day.You can find your TDEE with a number of online calculators.To create a range, you might want to plug in different levels of activity.If you have a different rate of activity throughout the week, this can be valuable.You may work five days a week in a sedentary job.You go for walks in the morning and evening, but you spend most of your time sitting.You like to spend a lot of your time outside on the weekends.
Step 11: Take the calories you consume and divide them by TDEE.
You need to look at your food diary again for this.If you consume more calories than you burn, you will gain weight.You will lose weight if you consume fewer calories than you burn.That's not the end of the story.Your metabolism will slow if you consume fewer calories than you burn.The calories your body needs to burn are represented by your BMR.Your metabolism will slow if you consume fewer calories.
Step 12: Don't deal with chronic medical conditions.
There are some serious medical conditions that can cause your metabolism to slow.If your metabolism has slowed significantly in a short period of time, you should seek the advice of a doctor.Your doctor will need to take a blood test to figure out if your metabolism is slowing because of a decrease in your thyroid hormones.Hypothyroidism is a fairly common problem for 1% to 2% of the population.It is less common.If you don't have a medical condition that is causing your metabolism to slow, your doctor may be able to give you advice on how to get back on track.
Step 13: The BMR can be used to diet effectively.
When you diet, your metabolism will slow because you're consuming too few calories.To combat this slow-down, make sure you consume at least as many calories as your body requires.The range in which you can cut calories to lose weight is represented by the difference between your BMR and the total calories you burn each day.Your metabolism will slow if you dip below BMR.When you lose weight, your BMR will change so be prepared to do the calculations regularly.Lighter people have a lower metabolism than heavier people.It's easier to lose weight in the beginning than it is the further along you go in your diet plan.
Step 14: Eat more fiber.
If you eat more fiber, you'll gain less weight over time.Fiber can increase how much fat your body burns.White bread and white rice don't have the fiber your body needs.Whole wheat bread and pasta can increase your fiber intake.Eating more fruits and vegetables will increase your fiber.Try to eat 25 grams of fiber a day.It is easy to get this in three regular serving of fruits and vegetables.Try to serve a fruit or vegetable with each meal.
Step 15: Drink cold water.
You probably know that you should drink at least six glasses of water a day.Ice water burns more calories than water that is not warm to the body, boosting your metabolism.According to one study, drinking six glasses of cold water a day increased participants' metabolism by an average of 50 calories.This trick alone could allow you to lose up to five pounds in a year.
Step 16: It's a good idea to include protein with every meal.
It is necessary to build and strengthen your muscles.As you get older, you'll lose muscle tissue and strength if you don't eat enough.The number of calories you burn after a meal increases with the amount of food you eat.Chicken and turkey are good sources of calories.If you are a vegetarian, eat soy products, nuts, and vegetables.Lean meats and fish are rich in iron, which is important for burning fat and raising metabolism.
Step 17: Cardio and strength-training should be part of your daily routine.
One of the best ways to boost metabolism is by maintaining an active lifestyle.Your body's metabolism will adjust if you consistently burn calories through exercise.Get at least 20 to 30 minutes of exercise every day.This can be as light as a brisk morning walk, or as intense as doing interval training.Strength training as well as aerobic exercise should be included.Strengthening your muscles will increase your metabolism and burn calories.20 minutes two or three times a week is all you need for strength training.
Step 18: You can find ways to reduce stress.
Stress can affect your metabolism by raising your cortisol levels.When you are stressed, your body may hold onto more of the calories that you take in.If you have chronic stress, this can lead to weight gain around your midsection.Make time in your daily routine to practice stress reduction activities, such as deep breathing, meditation, and yoga.