Slow metabolism? Here’s how to lose weight

Weightloss with slow metabolism

Slow metabolism is a common excuse for weight gain and obesity in recent times. While it is simply an excuse for some, it is scientifically true for others. Slow metabolism may be a result of an underlying health condition. It could also be a result of unhealthy lifestyle choices. Metabolism refers to the process by which your body converts food and drinks into energy. The body needs a lot of energy to function even while at rest. It is the number of calories your body uses to perform its basic functions that is known as basal metabolic rate (metabolism).

Underlying health conditions that may lead to slow metabolism include; Cushing’s syndrome and hypothyroidism. The following are unhealthy lifestyle choices that could slow your metabolism; stress, physical inactivity, consuming more calories than you burn, and sleep deprivation. Other factors that affect metabolism include; age, sex,

All hope is not lost; despite the slow metabolism rate there are diet and lifestyle changes you could make to help you lose weight and keep it off.

How to lose weight with slow metabolism


  • Protein based breakfast helps to rev up your metabolism. this is great for weight loss as it keeps your energy up for the better part of the day and keeps you feeling full for long too.
  • Avoid very low calorie diets. Consuming less calories than the body actually needs could among other things, slow your basal metabolic rate.
  • If there’s organic, opt for it. Organic foods are free of organochlorines which are pollutants from pesticides that could easily be stored in the fat cells slowing the metabolic rate.
  • Fiber rich foods should be a constant in your menu. Fiber is known to increase metabolism by 30% at least leading to weight loss which is the end goal.
  • Stay hydrated. As usual, you are advised to drink at least eight glasses of water a day. Water does not only rev up metabolism but keeps it up even at rest.
  • A cup of green tea first thing in the morning also boosts metabolism and aids weight loss.
  • Spread your meals out rather than pile them up once. Eat smaller foods more times a day instead of one big meal at a go.


  • Lay off the booze. Alcohol makes your metabolism slower than usual because your body instead of food, starts using alcohol as fuel.
  • Engage your body in physical activities as often as possible. physical inactivity slows the metabolic rate and may lead to weight gain
  • Aerobic exercises are the best for raving up metabolism. Aerobic exercises include; walking, dancing, swimming, and bicycling. Exercise at least three to four times a day.
  • Alongside aerobic exercises, strength training is great since it helps the body to counteract muscle loss associated with aging.
  • Sleep well and avoid stress.

Here are some metabolism boosting foods that should be part of your diet; almonds, berries, beans, celery, chia seeds, apple cider vinegar, coconut oil, green tea, fish, spinach, watermelon, avocado, eggs, etc.

All these look simple enough but require a lot of discipline. Keep in mind that losing weight basically entails consuming fewer calories than your body needs. This means that you need to be sure of what your calorie needs are so that you can plan your meals to suit those needs. This may require a professional; a doctor, a nutritionist, or a dietician. Restricting calories alone will not result in weight loss (at least not speedily) but with added physical activity and exercise you’ll get faster results.


  1. kelly

    thanks for your weight loss tips. I have hit a weight loss plateau and I am struggling to get out of it. I am not a heavy eater but i may be eating the wrong foods. I don’t drink sodas but i make my fresh juice with grapes ( the orange family ones) and pineapple and ginger. i drink this everyday and i am beginning to think its wreaking a havoc to my weight loss journey . could this be the problem i have cut down on rice and swallow, no alcohol, ice cream once in a couple of months. I am a regular execiser but my weight has stayed the same concentrated around my hips and tummy. what else can i do ?

    1. weightloss expert

      Hello Kelly,
      Quick advice though… Cut down on your juice taking… They have a high calorie content.. You didn’t say what type of exercises you do though… sometimes to move from your plateau, you have to come out of your comfort zone by changing your diet or exercise et al

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