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Personal trainer: These are the signs you have a slow metabolism and the quick ways to boost it

Personal trainer: These are the signs you have a slow metabolism and the quick ways to boost it

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A personal trainer shares the 13 signs you have a slow metabolism and how you can increase yours to reach your goal fast.

Rachel Attard, by SydneyAlthough you might not think about it, metabolism has a “huge impact on our health,” especially when it comes to weight loss and profit.

“Simply put, metabolism is the internal process by which your body uses up energy and burns calories,” writes Rachel on Instagram.

“It works 24/7, converting the food and nutrients you consume into energy.”

Rachel said some of the factors that can affect your metabolism include your genes, hormones, lack of sleep, diet, dehydration, age, stress and the medications you take.

A personal trainer shares the 13 signs you have a slow metabolism and how you can boost yours to reach your goal fast (pictured Rachel Attard)

Rachel (pictured) said some of the factors that can affect your metabolism include your genes, hormones, lack of sleep, diet, dehydration, age, stress and medications you take

Rachel (pictured) said some of the factors that can affect your metabolism include your genes, hormones, lack of sleep, diet, dehydration, age, stress and medications you take

Some of the most common signs that your metabolism is low include chronic fatigue and low energy, not feeling hungry in the morning, and weight gain for no apparent reason.

Those with a slow metabolism may also experience constipation, depression, thinning hair, dry skin and brittle nails, as well as brain fog, hair loss and feeling cold all the time.

“Other common signs are frequent headaches, low heart rate and constant sugar and carbohydrate cravings,” Rachel said.

Signs of a slow metabolism

1. Chronic fatigue

2. Low energy

3. Not feeling hungry in the morning.

4. Weight gain for no apparent reason.

5. Constipation

6. Depression.

7. Thinning hair, dry skin and brittle nails

Signs of a slow metabolism

8. Brain fog

9. Hair loss.

10. Feeling cold all the time

11. Frequent headaches

12. Low heart rate

13. Constant cravings for sugar and carbs

But you can work on your metabolism - and PT uses some simple 'proven tricks' to boost yours, such as eating a protein-rich breakfast (pictured)

But you can work on your metabolism – and PT uses some simple ‘proven tricks’ to boost yours, such as eating a protein-rich breakfast (pictured)

But you can work on your metabolism – and PT uses a few simple “proven tricks” to give hers a boost, especially after the holiday season when you may be feeling sluggish from overeating and drinking.

The first thing Rachel said she would drink was a glass of hot water and lemon.

“Lemons are a great way to boost your metabolism because they’re high in vitamin C and antioxidants that help your immune system,” Rachel wrote about her website.

She said if you want to boost your metabolism even more, you can add some cayenne pepper and ginger, which will help promote a healthy digestive system, “making it easier for your metabolism to fuel itself through calories.”

Rachel (pictured) also recommends drinking a glass of warm water with lemon and making your plain water ice cold

Rachel (pictured) also recommends drinking a glass of warm water with lemon and making your plain water ice cold

Rachel (pictured) also recommends drinking a glass of warm water with lemon and making your plain water ice cold

Next, the fitness pro always recommends drinking ice cold water as studies show it can help your metabolism.

“By drinking cold water, your body has to work harder and burn more calories to process it. The study mentioned above found that you can burn 25 percent more calories just by drinking cold water,” Rachel said.

You can still enjoy your cup of coffee, as studies also show that coffee and green tea also help your metabolism – leading to more calories burned throughout the day.

Finally, Rachel (pictured) said that increasing your muscle mass will do wonders for boosting your metabolism, and that comes from lifting weights

Finally, Rachel (pictured) said that increasing your muscle mass will do wonders for boosting your metabolism, and that comes from lifting weights

“There are certain foods that naturally increase your metabolism, and protein is one of them,” Rachel said.

“Your body burns a lot more calories digesting protein than it does fat and protein.”

For this reason, she recommends a protein-rich breakfast such as healthy protein smoothies, yogurt or eggs, while being careful to limit sweeteners.

Finally, Rachel said that increasing your muscle mass will do wonders for boosting your metabolism.

She said the amount of calories you burn in a day is made up of three things:

“First, it’s your resting (or basal) metabolic rate — so how many calories are you burning at rest,” she said.

“Then that’s thermogenesis—how many calories you burn through digestion (this kind of falls under the category of resting metabolic rate).

“Ultimately, it’s your physical activity – so how many calories are you burning during exercise.”

But it’s your resting or basal metabolic rate (RMR or BMR) that accounts for 60 to 85 percent of your daily calories burned, and the only way to increase it is to increase your muscle mass.

The PT recommends doing this by lifting weights at the gym or adding some resistance training to your workouts.

For more information about Rachel Attard you can visit her website here.




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