10 Things That Can Slow Your Metabolism — and How You Can Reverse the Trend

Diet and exercise affect metabolism, so changing your food choices and moving more can help, but that’s just the beginning. 

It may surprise you to learn that some seemingly harmless habits are sabotaging your metabolism. Our experienced wellness specialists at Advanced Medical Care see the effects of sluggish metabolism daily and have some simple solutions to help you recharge your system.

What is metabolism, and why does it matter? 

Metabolism is the process your body undergoes to convert food into energy. It powers everything, from breathing to circulating blood and repairing cells. 

How fast or slow your metabolism runs — your metabolic rate — determines how many calories you burn at rest. This rate can vary based on age, genetics, and activity level. 

A sluggish metabolism can make it tough to lose weight, but it doesn’t have to be permanent. Here are the most common culprits behind a slow metabolism and how to speed yours up. 

1. Poor diet choices 

A diet low in protein or packed with processed foods can slow your metabolism. Protein requires more energy to digest than carbs and fats, so it temporarily increases your metabolic rate. 

Solution: Include a source of lean protein — like chicken, fish, or tofu — in every meal to support your metabolism and preserve muscle mass. 

2. Not drinking enough water 

Dehydration can decrease your metabolic efficiency. Your cells need water to process calories, and even mild dehydration can tank your metabolism. 

Solution: Drink 8-10 glasses of water a day. Cold water has the added benefit of making your body expend extra energy to heat it up. 

3. Prolonged sitting 

Sitting for too long reduces the number of calories you burn in a day. It also slows down fat metabolism and can lead to weight gain. 

Solution: Break up your sitting time by standing or walking every 30 minutes. Investing in a standing desk for your workspace can also make a big difference. 

4. Skimping on sleep 

Lack of quality sleep disrupts the production of hormones that regulate hunger and fullness and decreases fat metabolism. 

Solution: Get seven to nine hours of uninterrupted sleep each night. To improve your sleep quality, develop a bedtime routine, like shutting off screens an hour before bed. 

5. Eating too few calories 

Although cutting calories may seem like the key to weight loss, eating too little can backfire. Your body interprets this as starvation and slows down your metabolic rate to conserve energy. 

Solution: Eat nutrient-dense foods rather than drastically cutting calories. Pair calorie control with resistance exercises to maintain a healthy metabolism. 

6. Lack of exercise 

Sitting around all day weakens your muscles, which are more metabolically active than fat. Without enough physical activity, your body burns fewer calories overall. 

Solution: Incorporate strength training (like lifting weights) into your routine to build muscle mass, and try high-intensity interval training (HIIT) to maximize calorie burn. 

7. Skipping breakfast 

Skipping breakfast can lead to sluggish metabolic activity. Your body hasn’t had fuel for hours, so it conserves energy instead of burning it. 

Solution: Start your day with a protein-rich breakfast, like eggs or Greek yogurt, to kickstart your metabolism each morning. 

8. Hormonal imbalances 

Hormones like thyroid hormones help regulate your metabolic processes, so hypothyroidism can significantly slow your metabolism. 

Solution: If you suspect a medical issue, call us. Regular checkups help us identify and treat hormonal imbalances early. 

9. Missing out on small lifestyle tweaks 

Not taking advantage of simple lifestyle changes — like drinking green tea or eating spicy foods — could mean missing out on easy metabolism boosters. 

Solution: Green tea, oolong tea, and foods containing capsaicin (like chili peppers) give your metabolism a slight lift. Include them as part of your regular diet. 

10. Neglecting metabolism-supportive therapies 

Sometimes, lifestyle changes aren’t enough to kickstart your metabolism. IV therapies, like our Lipo-Mino Mix, deliver nutrients directly into your bloodstream to support fat metabolism and energy production. 

Solution: Set up a Lipo-Mino Mix IV treatment at Advanced Medical Care. It combines lipotropics, B vitamins, and appetite-suppressing ingredients to amplify fat burning while supporting muscle health. 

Call Advanced Medical Care in Queens or Brooklyn, New York, or book an appointment online to learn about our IV therapies like the Lipo-Mino Mix and other wellness-boosting treatments.