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How to Lose Weight With a Slow Metabolism

If you're having a problem losing weight you may want to use the excuse that you have a slow metabolism. While some may scoff at that excuse, science says that it very well may be true, according to a study in PubMed Health. However, this is no consolation if you suffer from a sluggish metabolism as the result of an underlying health condition or poor lifestyle choices. Fortunately, there are things you can do to help you reach your weight loss goals even if your metabolism is not as fast as it could be.

Is This an Emergency?

If you are experiencing serious medical symptoms, seek emergency treatment immediately.

Schedule an appointment with your doctor if you think there might be a medical reason why you are not losing weight. A physician can evaluate other symptoms that you have in order to determine if there is an underlying cause for your slow metabolism. If a health condition is responsible, ask your doctor to manage your weight loss plan.

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Eat protein-rich foods such as lean meats, poultry products, nuts, eggs and beans. Because muscle burns more calories than fat, these foods will help you maintain more muscle mass and less body fat. Most healthy protein sources also provide low-calorie and low-fat meal choices, which lead to increased weight loss over time.

Focus on natural foods that are easy to digest. Natural and organic foods are easier for your body to break down and convert into energy. If you have a slow metabolism, you do not want to eat highly processed foods that are difficult to digest and are, therefore, more likely to be converted into fat.

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Spice things up. Adding ingredients like cayenne pepper, mustard, jalapeno peppers, ginger and cinnamon can help to speed up your metabolism even after you are finished eating. Spices can also be used to make bland foods taste better so that you are more likely to eat healthy foods and achieve weight loss.

Make sure to consume at least 1,200 calories a day. Resist the urge to cut calories by too many or your body will go into starvation mode. Your metabolism will then begin to slow in order to conserve energy. This will have a negative impact on your weight loss goals, especially if you already have a slow metabolism.

Increase you activity level so that you burn more calories. Find some different ways to be active each day. Walk around the building on a lunch break, volunteer as a coach for your child’s athletic team or work on some home improvement projects. As you become more active on a daily basis, it will be easier to introduce some regular aerobic and strength training exercises into your lifestyle.

Drink several glasses of ice-cold water each day. Drinking cold water can help to speed up your metabolism. According to, when you drink cold water your metabolism increases within 10 minutes, and stays revved up for at least another 30 minutes after drinking. Your body temperature will rise slightly as it works to heat up the water you drink. When your body is warmer it sweats more as your metabolism speeds up.