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

A personal trainer shared the 13 signs you have a slow metabolism, and how to boost yours to quickly reach your goal weight.

Rachael Attard, from Sydney, said that while you might not think about it, metabolism has a “huge impact on our health,” especially when it comes to weight loss and weight gain.

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

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

Rachael 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 has shared the 13 signs you have a slow metabolism, and how to boost yours to quickly reach your goal weight (Rachael Attard pictured)

A personal trainer has shared the 13 signs you have a slow metabolism, and how to boost yours to quickly reach your goal weight (Rachael Attard pictured)

Rachael (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.

Rachael (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 are chronic fatigue and low energy, no feeling of hunger 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 always feeling cold.

“Other common symptoms include frequent headaches, low heart rate, and constant sugar and carbohydrate cravings,” said Rachael.

Signs of a slow metabolism

1. Chronic fatigue

2. Low energy

3. No feeling of hunger 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 sugar and carbohydrate cravings

But you can tackle your metabolism - and the PT uses some simple

But you can tackle your metabolism – and the PT uses some simple “tried and tested tricks” to boost hers, like eating a high-protein breakfast (pictured)

But you can tackle your metabolism – and the PT uses a few simple “tried and true tricks” to boost hers, especially after the holiday season when you might be feeling sluggish from overeating and drinking.

The first thing Rachael said she’ll do is have a hot cup of water and lemon.

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

She said if you want to boost the metabolism even more, you can add some cayenne and ginger, which help promote a healthy digestive system, “making your metabolism move through calories more easily.”

Rachael (pictured) also recommends drinking a cup of warm water with lemon and making your regular water ice cold

Rachael (pictured) also recommends drinking a cup of warm water with lemon and making your regular water ice cold

Rachael (pictured) also recommends drinking a cup of warm water with lemon and making your regular water ice cold

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

“Drinking cold water makes your body 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,” said Rachael.

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

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

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

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

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

For this reason, she recommends a high-protein breakfast, such as healthy protein smoothies, yogurt, or eggs, taking care to limit sweeteners.

Finally, Rachael said that increasing your muscle mass will do wonders in boosting your metabolism.

She said the amount of calories you burn per day consists of three things:

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

“Then it’s Thermogenesis – how many calories you burn through digestion (this falls under the resting metabolic rate category).

“Finally, it’s your physical activity — so how many calories you burn exercising.”

But it’s 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 that is to increase your muscle mass.

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

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

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