How To Slow Down Metabolism: Learn The Tips And Tricks

Medically reviewed by Maria Sarino, MD FACT CHECKED

The set of chemical processes that give life-sustaining energy to an organism and destroy it is known as metabolism or metabolic rate.

Simply said, it’s the pace at which your body burns calories or expends energy. The majority of metabolism is hereditary and mostly out of one’s control.

Some folks are merely fortunate. They acquired genes that support a quicker metabolism and enable them to consume more food than other people without gaining weight.

Some people are less fortunate and develop a slow metabolism. If you have a fast metabolism, you need to consume more calories than the majority of people to stay the same weight.

Slowing down your metabolism and putting on weight may be difficult if you have an active lifestyle, take part in frequent sports, or work in an energetic environment.

You need to consistently engage in strength training and make consuming high-calorie foods a habit if you want to slow down your metabolism quickly despite your amazing calorie expenditure.

Today, we will be looking at some of the ways to slow down metabolism.

  1. Exercise

    Slowing down metabolism requires strength training. You may feel like you work out plenty during the day because of your active lifestyle, but lifting heavy weights forces your muscles to become stronger and more resilient.

    Only performing two  sets of workouts each week, including exercises like rows, presses, squats, extensions, and curls should be plenty.

  1. Increase Your Appetite

    The likelihood is great that the food you have already consumed will digest more quickly in the body if you have a fast metabolism. Therefore, increasing appetite is crucial to slow down metabolism.

    Consume nutrient-dense foods, increase your carbohydrate intake, experiment with serving sizes that could fool the brain, and avoid skipping breakfast.

    In addition to this, your doctor may advise appetite enhancers, which may increase both your hunger and appetite.

    Additionally, it is acceptable to include additional cheat meals in your diet plan since they may help the diet’s calorie intake.

  1. Incorporate Energy Rich Meals

    It’s crucial to get your calories from the proper foods if you want a slow metabolism and gain weight. That generally refers to entire, nutritious foods that are high in energy.

    For instance, you should limit the consumption of highly processed foods that are heavy in sugar and instead concentrate on consuming complex carbohydrates from healthy, whole foods.

    You do not want your diet to focus too much on foods that are satisfying but low in calories, in addition to restricting items like sugary snacks and drinks in favor of healthier alternatives.

    If you’re aiming to slow down your metabolism, that does not imply you should never eat green vegetables or other low-calorie foods, just that the majority of the food you consume should be in the form of calorie-dense, whole foods.

  1. Increase Calorie Intake

    Gaining weight steadily and gradually helps your body adjust more easily, which makes you safer.

    You need to consume 3500 more calories than usual to gain one pound of body weight.

    Divide those 3500 calories across 7 days to increase your daily calorie intake by 500, which is the simplest and healthiest way to accomplish it.

    To slow down your metabolism, increase your daily calorie intake to 2200 if you usually consume around 1700 calories. You will gain about one pound per week in this manner.

  1. Get Sleep

    People with rapid metabolisms may often lose weight if they do not get adequate sleep. You could have a slow metabolism and greater energy when you get enough sleep.

    Your ability to maintain your exercise program and make healthy diet decisions will both be aided by this energy.

    It will specifically assist you in eating the extra snack you were planning to forgo. You may gain weight more easily if you get enough sleep as well.

    It’s one of the best things you could do to boost your outcomes when trying to slow down your metabolism.

  1. Make Pleasant Meals

    Eating often feels like work, which is a common complaint we hear from people who consume more calories to slow down their metabolism and gain weight.

    Make sure your meals are enjoyable and delicious if you want to attain your bodyweight goals. The good news is that the most delicious items often have the most calories.

    Spices, herbs, sauces, and dips may contribute to a dish’s flavor and nutritional value. In this way, you could slow down your metabolism in addition to making your meal more enjoyable.

    Baked broccoli may be topped with seasoning salt, cheese, and nutritional yeast, or peanut butter toast could be dusted with hemp hearts and cinnamon.

  1. Increase Healthy Fat Consumption

    While many people who are trying to lose weight would do the opposite, increasing your consumption of healthy fats and carbohydrates is necessary if you’re wanting to slow down your metabolism.

    Foods like sweet potatoes, oranges, oats, buckwheat, quinoa, bananas, blueberries, grapefruit, beets, apples, chickpeas, and kidney beans are examples of healthy high-carbohydrate foods.

    Refined carbohydrate consumption is unhealthy, but a whole-food, high-carbohydrate diet is just what you need to slow down your metabolism.

    The same is true with a diet high in fat. Some fats, such as monounsaturated and polyunsaturated fats, might be beneficial choices if you make the correct food choices. It’s okay that a few superfoods are heavy in fat.

    Full-fat milk, chia seeds, avocados, extra virgin olive oil, dark chocolate, coconut oil, and nuts are a few examples of healthful, whole foods that are high in beneficial fat.

  1. Add Protein To Your Diet

    Eating a lot of protein is one of the quickest ways to slow down metabolism and gain muscle mass.

    The building block of muscle is protein. You may help ensure that you grow muscle and not fat by eating more protein.

    Remember that high-protein foods are satisfying and could lessen your hunger as a pro tip.

    Consume foods high in protein in moderation and with each meal to help you gain weight quickly.

    You should aim for 0.8-1 gram of protein per pound of body weight. More protein is permissible if your calorie consumption is higher than the minimum maintenance level.

    Legumes, oats, almonds, broccoli, pumpkin seeds, lentils, quinoa, and brussels sprouts are a few examples of foods high in protein.

    Protein supplements are a preference for some people. Whey powder, a dairy product, makes up the majority of protein supplements.

    This nutrient-dense superfood, blue-green algae, well-known for having a lot of protein, maybe a good option for people who are lactose intolerant.


Your attempt to slow down your metabolism is defeated when you consume fewer calories than you expend. This phenomenon has been thoroughly investigated and well-documented.

The good news is that you could slow down your metabolism by increasing your calorie intake by eating more than your body burns in a day.

Add 200 calories to your diet if you are not gaining at least a little weight every two weeks. Add 200 calories if your weight loss again plateaus.

That is how to slow down your metabolism. Even better, you may stop overeating once you’ve stopped gaining weight.

You’ll return to having a regular metabolism. You won’t always need to consume an absurd amount of food. You could resume acting on your hunger.

Leave a Reply

Your email address will not be published. Required fields are marked *