According to MayoClinic.com, metabolism is the process by which your body converts the foods and beverages you consume into energy. While many individuals blame metabolism for the inability to loss weight, metabolism can sometimes be difficult to control. While a high metabolism can make it easier for you to burn excess calories, a low metabolism can make it easier for you to gain weight. A lower metabolism is ideal for those looking to put on weight after an illness or for a sport — such as meeting a weight requirement for a wrestling match. By altering your lifestyle, you can lower your metabolism.
Step 1
Eat a healthy, well-balanced diet. A healthy diet is important to your health even as you try to gain weight. Consume a diet full of fruits, vegetables, lean meats, whole grains and low-fat dairy products. Avoid foods high in fat and sugars — while these foods can help you quickly gain weight, they can also increase your chances of developing heart disease, stroke and diabetes.
Step 2
Wait to eat breakfast. According to "Advanced Nutrition and Human Metabolism," written by Sareen S. Gropper and Jack L. Smith, eating within one hour of waking up boosts your metabolism for the day and helps to prevent cravings until lunch time. To lower your metabolism, avoid eating until mid-morning.
Step 3
Stay warm. Dress appropriately for the weather, especially if you live in a cooler climate. When you are cold, your body uses more energy and burns more calories to keep you warm. If you stay warm, your body will use less energy.
Step 4
Try to sit still. Every little move you make burns calories and requires energy. Fidgeting at your desk at work or school can even cause your body to burn calories, which will not help your efforts to gain weight or lower your metabolism.
Step 5
Exercise less. For weight loss, the National Academy of Sports Medicine recommends 60 to 90 minutes of physical activity, five days per week. For weight maintenance, NASM recommends 30 minutes, five days per week. While you should not eliminate exercise completely, cut the duration or the intensity of your workouts to lower your metabolism.
References
- MayoClinic.com; Metabolism and Weight Loss; October 2009
- "Advanced Nutrition and Human Metabolism"; Sareen S. Gropper and Jack L. Smith; February 2008
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
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