9 Ways To Improve A Slow Metabolism

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Thyroid diseases often cause a slow metabolism. Here are nine simple ways you can speed up your metabolic rate while helping your thyroid gland function.

RELATED: 23 Metabolism Boosting Foods To Include In Your Grocery Lis


In this article:

  1. Take a Thyroid Test
  2. Exercise More Often
  3. Increase Your RMR
  4. Make Healthier Food Choices
  5. Don’t Try Crash Diets
  6. Consume More Protein
  7. Drink More Cold Water
  8. Cut Back on Alcohol
  9. Ditch Unhealthy Snacks


9 Ways to Boost Slow Metabolism Even With Thyroid Disease

1. Take a Thyroid Test

Depending on the severity of your thyroid disease, none of the ways to boost metabolism may have much of an effect on you. As such, it’s best to have your doctor run a test on your thyroid first. Having an underactive thyroid gland that has trouble producing thyroid hormones may lead to difficulty with weight loss. Plenty of slow metabolism symptoms start to appear once the thyroid gland stops functioning properly.

In addition to a sluggish metabolism, thyroid complications may lead to fatigue, muscle weakness, and cognitive problems. All these combined will lead to a sedentary lifestyle, which is the quickest way to slow down your metabolism.

As such, make sure to seek professional advice before beginning your weight loss journey. Your doctor might recommend some thyroid medication and supplements along with necessary lifestyle changes.

Tip: Stop giving your thyroid gland a hard time. Take supplements that may prevent and repair thyroid damage. Order a bottle of Thyroid Support System by Dr. Seeds today to see how well it works for you.


2. Exercise More Often

fit muscular young man doing exercise | Ways To Improve A Slow Metabolism | metabolism
Whether or not you have thyroid complications, exercising regularly is a solid way to boost your metabolism. Around 30 to 60 minutes of aerobic or anaerobic exercise a day can help you with weight loss.

It doesn’t have to be a complete bodybuilding session. You can start by doing sporting activities you really enjoy. If you’re not fond of resistance training, you can try playing basketball, soccer, badminton, or tennis.

If your thyroid disease prevents you from moving too much, try doing low-impact activities such as walking, cycling, and swimming. What’s important is to get the heart rate up to boost metabolism.

Tip: Not only is exercising a good way to increase your metabolism, but it can also reduce inflammation. This is especially helpful for patients who suffer from inflamed organs and glands due to thyroid complications.


3. Increase Your RMR

What is RMR?

The resting metabolic rate (RMR) dictates how many calories you burn during an inactive state.

Apart from making healthy lifestyle choices, you can increase your metabolism by building muscle mass.

Muscle cells are over eight times more active than fat cells. Increasing your muscle mass allows the body to burn excess calories even when you’re not moving.

A high RMR means you can burn more fat while watching tv, working in the office, or even sleeping at night.

To build muscle mass, try doing some strength-training resistance exercises. You don’t necessarily have to follow a complete bodybuilding routine.

Doing simple compound and isolation exercises is enough to lower your body fat percentage and replace them with lean muscle mass.

Note: Before lifting heavy weights, make sure to consult your doctor. Patients with thyroid complications may experience difficulty when it comes to these types of physical activities.

RELATED: Muscle Building Diet – Foods To Eat And Avoid


4. Make Healthier Food Choices

shallow focus photo of spoon | Ways To Improve A Slow Metabolism | slow metabolism symptoms
Instead of eating that greasy burger like you always do for lunch, opt for a healthier low-calorie meal. Eating foods with low-nutrient values not only slows down your metabolism, but it also leaves your body with more fat to burn.

With a slow metabolism, your body cannot burn as much food as it would with a faster metabolism. That means it will store excess calories as fats.

These turn to flabby bellies, pudgy thighs, and saggy arms.

Try adopting a healthier diet that consists of the right nutrients. Start cooking your own meals instead of eating out.

You can opt to prepare a few days’ worth of food ahead of time, store them in the refrigerator, and then reheat them when it’s meal time. This lessens the chances of you going to your local fast food chain for an unhealthy calorie-packed meal.

Tip: Patients should try recipes which also contribute to thyroid health. There are plenty of thyroid-friendly recipes you can easily whip up in a few minutes.

RELATED: Crock Pot Bone Broth For Thyroid Health


5. Don’t Try Crash Diets

Many fitness buffs try starvation diets to lose weight But these types of diets only worsen a slow metabolism.

Skipping meals may help you lose weight, but it won’t improve your RMR. Plus, it’s an unsustainable lifestyle choice.

Once you stop starving yourself, your body won’t have the capacity to burn the excess calories you’re now eating.

The correct way to increase metabolism through healthy eating is to consume small, frequent meals throughout the day. Instead of eating two 1,000-calorie meals every day, try eating five 400 calorie meals.

Feeding your body small amounts of food speeds up your RMR without leaving any excess calories.

Note: Thyroid patients should especially stay away from starvation-type diets. Depriving your body of essential nutrients will only worsen your condition.


6. Consume More Protein

person peeling the egg | Ways To Improve A Slow Metabolism | slow metabolism symptoms
Protein is an important nutrient that sustains muscle mass, supports weight loss, boosts energy levels, and improves slow metabolism. With that in mind, opt to replace the majority of your refined carbs with protein.

Refined carbs may give you an energy spike, but it won’t last long.

On the other hand, protein gives you controlled energy boosts you can sustain throughout the day. Plus, increased protein consumption may reduce your appetite.

Apart from consuming the essentials such as chicken, soy, eggs, and lean meat, you can try drinking protein shakes. This is especially useful for thyroid patients who want to increase their metabolism by building muscle mass.

A protein shake after every workout is just what your body needs to repair and promote lean muscle growth.

Tip: Try eating a gram of protein per pound of your body weight.


7. Drink More Cold Water

Drinking cold water is one of the quickest, most effective ways to boost metabolism. Drinking cold water increases your metabolic rate since it takes more energy to heat it to body temperature. With that in mind, try drinking 8 to 10 cups of cold water every day.

Apart from this, remember that water has no caloric value. A glass of soda easily has around 200 calories while water has none.

Try replacing juice and soda with water so you can cut back on calories.

Tip: Patients with thyroid complications should try detoxifying with some lemon-infused cold water. Apart from boosting slow metabolism, it’ll help flush out toxins and impurities that may harm your thyroid and immune system.


8. Cut Back on Alcohol

refusing alcohol | Ways To Improve A Slow Metabolism | how to slow down your metabolism
Heavy drinking often leads to weight gain. Not only does it have a lot of calories, but it also doesn’t contain any nutrients.

Excessive consumption will eventually add inches to your waist while slowing down your metabolic rate.

To improve your slow metabolism, cut back on as much alcohol as you can. If you usually drink on the weekends, try replacing it with another activity.

For example, commit to a hiking session every Saturday or Sunday morning to prevent yourself from drinking the night before.

On special occasions, you can have a glass or two of wine. Skip high-calorie drinks such as beer and cocktail mixes.

Apart from having too many calories, it’s easy to lose track and have a few too many.

Note: Thyroid patients should remember that alcohol leads to cellular toxicity in thyroid cells. Excessive alcohol consumption will further suppress your thyroid’s ability to produce thyroid hormones.


9. Ditch Unhealthy Snacks

One reason many fitness buffs fail with their diet plans is they tend to binge eat small, non-filling, high-calorie snacks.

For example, if you were to eat a bag of chips in between meals, which would amount to roughly three bags, that’s easily 800 extra calories every day.

The same rule applies to desserts. You don’t necessarily need to eat a slice of cake or a scoop of ice cream after every meal, do you?

We also understand how difficult it is to fight these cravings. That’s why instead of cutting out snacks, opt to replace them with healthy options instead.

Healthy low-calorie alternatives include nuts, apples, bananas, and oranges.


For more information on ways to increase a slow metabolism, check out this video from Dr. Eric Berg DC:

Thyroid patients know how difficult it is to lose weight with their medical condition. In fact, a slow metabolism is just one of the many symptoms they have to fight.

But with professional medical help, effective supplementation, and healthy lifestyle choices, even patients with thyroid diseases can achieve their fitness goals. Just make sure to consult with your doctor before deciding to make any major lifestyle changes.


Are you struggling with a slow metabolism? Share your experiences with us in the comments section down below!

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