The Most Common Causes of a Slow Metabolism

 

2. Very low fluid intake

Another reason for slow metabolism is often the low fluid consumption. Remember, the human body is 65% water. Even without any sport activities you will lose approximately 2.5 liters a day through sweating, breathing or urinating. Digestion of food also requires water.

Besides digestion, water is also involved in the transport of nutrients, enzymes and hormones in the blood. Only 2% loss of water will make a person lose a great deal of their strength.

That is why we recommend a minimum consumption of 3 liters of fluids per day. This value varies according to height, weight and activity, respectively. A good indicator that you are properly hydrated is the color of your urine, which should be almost colorless or transparent.

3. You don’t eat enough fats

Yes, even when dieting, it is important for the body to have fats. While we need some carbohydrates while dieting, fats and proteins are absolutely essential for our body. Athletes make a big mistake when they cut the fats almost to zero while dieting.

Make sure you know, what kind of fats you consume. Make unsaturated fats primary, and consume just a small amount of saturated fats. Stay away from trans fats at all causes.



Unsaturated fats are essential because they can not be produced by the body, but they are needed to build body cells. You can find them in all sorts of fish, nuts or olive oil.

Saturated fatty acids, however, the body can produce by itself and therefore they are only required in small quantities. They are however needed for the production of anabolic hormones in the body as well as absorption of vitamins such as A, E, D and K.  Saturated fatty acids are found in products such as butter, milk, beef steak and chicken legs.

An optimal dosage of essential fatty acids is 0.8 to 1 gram per kilogram per day.

4. You don’t eat enough protein

Fats are important, but protein is even more important, why?

Simply speaking, proteins are the building materials which your body needs to repair damaged cell structures. This means athletes should always be careful to have enough protein in the diet itself. Because only then the body can repair the damage made to fibers by intense exercise. In addition,  a large portion of energy is used just to decompose the protein you eat. This “thermogenic effect of food” short TEF is highest in protein compared to fat and carbohydrates. Therefore high protein diets are better when it comes to cutting body fat.

In combination with intense exercise you need to consume 1-2g of protein per lb of weight.



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