Your metabolism is the rate at which you consume the food you consume. Everyone’s metabolism is slightly different, so everyone has slightly different needs when it comes to calories. Generally speaking, the more petite and flexible you are, the faster your metabolism is. Growing children also have a faster metabolism. To get tips and tricks on how to lower your metabolism, read below.

Calculate Your Basal Metabolic Rate

Determine your basal metabolic rate (resting metabolism). You can find calculators online or use the following formula, depending on your gender:

• Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age)
• Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age)

Calculate your daily calorie needs using the Harris-Benedict equation. Once you calculate your basal metabolic rate (BMR), you can assess your total calorie needs during different stages of activity. Lowering your metabolism means you are “denying” energy from within your body, which lowers your calorie needs. Use the BMR method to perform the following operations if you:

• A little exercise: calories required to maintain weight = basal metabolic rate x 1.2
• Exercise 1 to 3 days a week: calories required to maintain weight = basal metabolic rate x 1.375
• Exercise 3 to 5 days a week: calories required to maintain weight = basal metabolic rate x 1.55
• Exercise 6 to 7 days a week: calories required to maintain weight = BMR x1.725
• Daily intensity training: calories required to maintain weight = basal metabolic rate x 1.9

Gaining Weight Requires Lowering Your Metabolic Rate

It’s important to know that weight gain is not necessarily the fault of a low metabolism. If you want to gain weight, head to Healthy Weight Gain to discuss how to gain weight healthily. Doctors generally agree that factors other than metabolism can contribute to weight gain or loss. Among them: These factors include:

• Number of calories burned daily
• The amount and intensity of your exercise
• Your genes and family history
• Medicines you may use
• Other unhealthy lifestyle habits such as lack of sleep

Understand that lowering your metabolism may not be the healthiest way to gain weight. Some bad practices can lower your metabolism: skipping breakfast, eating very few calories, etc. Medical weight gain is also often a cause:

• Increase calorie intake. Eating more calories than your body needs in a day.
• Address any underlying medical issues that may be causing weight loss, such as thyroid problems, diabetes, and anorexia nervosa.

Don’t eat. If you want to lower your metabolic rate, start skipping breakfast. This is not a healthy way to lower your metabolism, but it is effective. Skipping breakfast causes the body to think it may be preparing for famine and slows down metabolism to conserve energy.

Eat fewer calories. When you give your body fewer calories, it lowers your overall metabolic rate to compensate. It makes sense: working with fewer calories supports your body when it gets more calories, and your body doesn’t use all the calories it expects to use.

• When you feed your body fewer calories, you may damage your muscles or body tissue to compensate for the lack of calories, which isn’t a good way to gain weight if you’re already slim.

Take a nap. Every time you sleep, your metabolic rate drops and remains lower for some time after you wake up. In the “Health Care” article on February 6, 2013, “The metabolic rate reaches its lowest when a person is sleeping. When you wake up in the morning, your metabolism will gradually return to normal levels. Measuring your metabolism in the laboratory is the weight of your body per day. The number of calories burned per minute is the lowest just after waking up and the highest when doing a lot of activity.

Replace simple carbohydrates (sugar) with complex carbohydrates (starch and fiber). Research shows sugar and fruit are digested and absorbed much faster than complex carbohydrates, such as bread, which can send your blood sugar up and down like a roller coaster. The reason why sugar and fruit are more easily absorbed due to the blood sugar response is that the blood sugar concentration rises and falls too quickly after eating bread.

• Sucrose (sugar) also contains fructose, and complex carbohydrates are made up of specialized units of glucose. The result of fructose consumption is a greater calorie burn than glucose.
• Choose high-fiber foods such as grains (especially whole grains) and vegetables. Meals high in fiber have been shown to reduce calories (burn calories) 6 hours after a meal.

Nuts and seeds are included in your diet. All these products that you can eat have no water content, are rich in unsaturated fats and are very high in calories. The calories contained in each 28g package are staggering. There are many kinds of nuts among them. Saturated fats oxidize much more slowly than monounsaturated fats. Nuts and seeds are also rich in the amino acid arginine. Arginine is used by the body and nitric oxide gas has been shown to reduce metabolic rate.

Lower Your Metabolism If Survival Conditions Allow

Dress warmly. Calorie loss is the main energy expenditure, so dressing warmly can slow down your metabolism. When you feel cold, the cells in your body increase their levels of uncoupling proteins. Uncoupling proteins interferes with ATP production, causing the production of heat instead of useful energy from the food you eat.

• In this case, thyroid hormone levels also rise. This may induce uncoupling proteins. Thyroid hormone is the primary regulator of basal metabolic rate.

If you are with a partner, cuddle up with each other. If you are outdoors, find a warm place or build a shelter as much as possible.

Lie still. Everything you do burns calories, even if it’s as simple as picking up a stick. When you exercise for some time, your metabolism remains constant for some time, even when you are resting.

Don’t drink cold drinks or eat snow. Your body needs a lot of calories to heat the water you drink. This is an energy-saving way to hunt for food to survive when you’re faced with the critical task of mapping out escape routes.

Tips

• Avoid caffeine. Caffeine has a stimulating effect, speeding up your heartbeat and increasing your metabolism.
• Keep warm, but don’t overheat. Make sure to maintain air circulation at all times. Both being too hot and too cold can cause sweating and encourage the body to burn more calories.
• Try to relax. When you find yourself panicking, excessive stress can cause your body to use more energy. Stress causes an increase in adrenaline and thyroxine, two hormones that boost metabolism. Big hormone hormone.
• Remember, energy is best stored by keeping objects at a certain temperature (not too hot, not too cold). Research shows that the body uses energy most efficiently at temperatures of 24-27°C (75.2-80.6°F). However, at room temperature of 20-22°C (68-71.6°F), the body generates additional heat. It is this small difference that results in a 2-5% increase in metabolism. Temperatures of 28-30°C (82.4-86°F) increase metabolism and induce thermogenesis in equal measure.
• If you have hyperthyroidism, consider potassium iodide (120-300 mg iodine/day). Potassium iodide can quickly block the uptake of iodine and tissue by the thyroid gland (the first step in thyroid hormone production), which is why potassium iodide is used in nuclear energy to remove iodine-131 from the thyroid gland, a radioactive form of iodine that can cause cancer.
• You can adjust your metabolism within prescribed limits. For example, there is no doubt that metabolism decreases while sleeping, but this decrease may be lower than some people think. Your metabolism decreases 5-10% while sleeping compared to a relaxed waking state.
• On the other hand, body composition is also an important factor. Tall, thin people lose calories more easily than fat people. Big men are strong and healthy, but they also need more food. This is why men need more calories than women. Age is another factor we have no control over. Our metabolism continues to decline throughout our lives, by about 2% every 10 years. Older people have lower caloric needs. There are some factors that control metabolism (such as ion pumps, such as sodium-potassium pumps) that not many researchers know yet, and they are still in the exploratory stage. Illness and menstruation are also two factors we cannot change that increase metabolism and energy demands.