How To Slow Metabolism

If you’re someone with a fast metabolism who struggles to gain weight, you may be wondering how to slow your metabolism in a healthy way. While most people focus on weight loss and speeding up their metabolism, there are ways to slow down their metabolism for those looking to pack on pounds without diving into junk food or making drastic changes to their lifestyle.

While genetics play a role in determining your metabolic rate, daily choices you make can impact your metabolism more than you may think. At DNA Dietitian, Rachel Clarkson and her team are experts in helping slow down your metabolism in a safe and healthy way.

Book a consultation to start your journey to a healthier version of yourself.

Why slow down your metabolism?

Although the majority of people want to lose weight and lead a healthy lifestyle, there are also plenty of individuals who find it tough to gain weight. A fast metabolism means your body burns more calories at rest, making it harder for you to store those extra calories as fat. This can be frustrating if your goal is to gain weight or you feel you aren’t consuming enough calories to maintain a steady weight. Slowing your metabolic rate can help you achieve a caloric surplus—that is, consuming more calories than you burn—to promote healthy weight gain.

Focus on high-calorie, nutrient-dense foods

To slow your metabolism and promote gaining weight, focus on high-calorie foods that are also packed with nutrients. Instead of reaching for junk food, opt for healthier choices like:

• Oily fish like salmon or mackerel
• Whole milk and higher-fat dairy products such as full-fat curd
• Olive oil and other healthy fats
• Calorie-rich foods like nuts, seeds, and avocados

These foods not only help you consume more calories but also support your overall health. Plus, with these healthier options, your body remains steady, which wouldn’t be as likely if you opted for a high-fat diet of junk food.

Increase your caloric intake

One of the simplest ways to slow your metabolism is by increasing your caloric intake. Track how many calories you’re currently consuming and aim to gradually increase it by adding a few hundred calories per day. Incorporating calorie-dense meals into your routine will help you achieve this without feeling like you’re constantly eating or making drastic lifestyle changes.

Try adding more healthy fats and proteins to your meals, and don’t shy away from simple carbohydrates like brown rice, pasta, or potatoes, which can provide the energy your body needs to gain weight. Also, drink milk or whole milk throughout the day, as it’s a great way to add a few more calories without feeling overly full.

Engage in low-intensity exercises

While high-intensity workouts can boost metabolism, low-intensity exercises like yoga, walking, or light cycling can help maintain a slower metabolism. These exercises burn fewer calories than high-intensity workouts, making it easier for your body to store those extra calories.

So, why not stop all exercise?

Well, the idea is to slow down your metabolism in a healthy way, and exercise allows for that to happen. The key idea is to avoid exercises that result in a higher metabolism, thus making it difficult for you to gain weight.

Limit weight resistance training

Weight resistance training and strength training are often recommended for building muscle mass. However, more muscle mass leads to a faster metabolism because muscles burn calories even at rest. To slow your metabolism and gain weight, opt for low-intensity exercises that keep you physically active without drastically increasing your caloric burn.

Eat more, more often

Eating frequent meals throughout the day is another way to slow your metabolism. Instead of three large meals, try spreading your calorie intake over five or six smaller meals. This can help you consume as many calories as possible without feeling overly full, while also preventing your body from entering a calorie-deficient state.

Eating high-calorie foods like healthy fats, starchy vegetables, and foods high in protein and carbohydrates will help you keep your caloric intake high. Snacks like nuts, seeds, and cheese are easy to incorporate throughout the day and add a few more calories to your diet.

Consider healthy appetite stimulants

If you find it difficult to eat more food, certain appetite stimulants—whether natural or prescribed—can help. Drinking smoothies or shakes made with calorie-rich foods like peanut butter, full-fat dairy, and protein powder can make it easier to consume more calories in a short amount of time.

Avoid over-exercising

It’s important not to overdo it on physical activity if you’re aiming for weight gain. Long hours at the gym, especially doing high-intensity workouts, can speed up your metabolism and make it harder to achieve the caloric surplus needed for gaining weight. Stick to low-intensity exercises that keep your body moving but won’t burn too many calories.

Get professional help

Sometimes, a faster metabolism or inability to gain weight could be a result of underlying health issues such as thyroid problems or gastrointestinal disorders. If you feel like you’re eating plenty but still not seeing results, it may be worth checking in with a healthcare professional to rule out any medical concerns affecting your metabolism or weight.

Slowing down your metabolism to promote healthy weight gain is all about balancing your caloric intake with low-intensity exercise and making sure you consume calorie-rich foods in a way that supports your overall health. Avoid drastic changes and focus on sustainable habits that help your body remain steady and strong. Whether switching to higher-fat dairy like whole milk or adding healthy fats like olive oil to your meals, there are plenty of healthy ways to slow your metabolism and meet your weight goals.

All you need is the right guidance to help you understand how to slow your metabolism. Click here to contact the DNA Dietitian team for expert advice and support, and eat your way to a slower metabolism one meal at a time.

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