Losing weight takes hard work and dedication. Weight loss comes down to burning more calories than you take in. Even if you have a slow metabolism, there are several things you can do to lose weight and slowly rebuild to a faster metabolism. If you make several lifestyle changes and still don't lose weight, speak with a doctor to make sure you don't have a health condition, such as a thyroid disorder or diabetes, that can affect weight loss.
Get Adequate Sleep
If your metabolism is slow and weight loss is difficult, it may be because of a lack of sleep. Lack of sleep is a potential contributor to weight gain and the growing obesity epidemic because it causes disruptions to a number of hormonal and metabolic processes, according to the American Council on Exercise. A University of Chicago study published in the December 2004 issue of the "Annals of Internal Medicine" found that partial sleep deprivation can lead to increased appetite and an imbalance in hormones that regulate hunger. Sleeping seven to nine hours a night can help control hormones and repair memory and muscle tissue in adults. It can also increase the metabolism, leading to long-term weight loss.
Regulate Blood Sugar Levels
Eating foods that make your blood sugar and insulin levels shoot up and then crash may contribute to weight gain, according to the Harvard School of Public Health. If you are trying to lose weight with a slow metabolism, help regulate blood sugar levels by avoiding foods like white bread, white rice, sugar, corn syrup and other highly processed food products. Instead, aim for items like whole grains, steel-cut oats, whole-wheat breads and pasta, beans, nuts, fruits and vegetables. These foods give you energy, regulate blood sugar and prevent hunger because of their high fiber content.
Increase Physical Activity
Increasing physical activity through both aerobic exercise and an uptick in daily activities can increase your metabolism, burn more daily calories and help your weight descend from a plateau. Aim for lifestyle changes such as taking the stairs more often, parking farther away at the store, gardening, washing your car and housework. For additional weight-loss benefits, aim for aerobic exercise such as walking, bicycling, running and swimming for 30 minutes three to five days per week.
Strength Train
Strength-training exercises are important for weight loss because they help prevent muscle loss associated with aging. Muscle mass is a key factor in weight loss because muscle tissue burns more calories than fat tissue and increases metabolism. Do weight-bearing exercises for each major muscle group one to three times per week for eight to 12 repetitions and one to three sets. This will prevent muscle loss, increase mass and boost the metabolism for long-term weight loss.
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