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

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

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 expends energy and burns calories,” Rachael wrote on Instagram.

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

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

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

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

Those with a slow metabolism may also suffer from constipation, depression, thinning hair, dry skin, and brittle nails, as well as brain fog, hair loss, and feeling permanently cold.

“Other common signs are frequent headaches, weak pulse, and constant cravings for sugar and carbs,” Rachael said.

But you can tackle your metabolism – and the PT uses some simple ‘proven tricks’ to boost his, like eating a high-protein breakfast (pictured)

But you can take care of your metabolism – and the PT uses a few “proven tricks” to boost its own, especially after the holiday season, when you may be feeling sluggish from overeating and to drink.

The first thing Rachael said she would do was have a cup of hot water and lemon.

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

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

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

Next, the fitness professional always recommends that you drink ice water, as studies have shown that 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% more calories just by drinking cold water,” Rachael said.

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

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

“Certain foods naturally increase your metabolism, and protein is one of them,” Rachael said.

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

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

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

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

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

“Then is thermogenesis – how many calories you burn through digestion (that sort of thing falls under the category of resting metabolic rate).

“Finally, it’s your physical activity – so how many calories you burn during exercise.”

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

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

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