Personal trainer: These are the signs you have a slow metabolism and quick ways you can 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 even if you don’t think about it, metabolism has a “huge impact on our health,” particularly when it comes to losing and gaining weight.

“Simply put, metabolism is the internal process by which your body expends energy and burns calories,” Rachael wrote in instagram.

“It works 24/7, turning the food and nutrients you eat into energy.”

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

Rachael (pictured) said some of the factors that can affect your metabolism include your genes, hormones, lack of sleep, diet, dehydration, age, stress, and medications you’re taking.

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

Those with a slow metabolism may also experience constipation, depression, thinning hair, dry skin, and brittle nails, as well as brain fog, hair loss, and feeling cold all the time.

“Other common signs are frequent headaches, low pulse rate, and constant cravings for sugar and carbohydrates,” Rachael said.

But you can tackle your metabolism, and the physical therapist uses some simple “tried and tested tricks” to give it a boost, like eating a high-protein breakfast (pictured).

But you can control your metabolism, and the PT uses a few simple “tried and tested tricks” to give it a boost, especially after the holiday season, when you can feel sluggish from overeating and drinking.

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

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

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

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

Next, the fitness professional always recommends that you drink ice water, as studies have shown that this can help your metabolism.

“By drinking cold water, your body has to work harder and burn more calories to process it. The aforementioned study found that you can burn 25 percent more calories just by drinking cold water,” Rachael said.

You might as well enjoy your cup of joe as studies have also shown that coffee and green tea also help with your metabolism, leading to burning more calories throughout the day.

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

“There are some foods that naturally increase your metabolism, and protein is one of them,” Rachael said.

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

For this reason, she recommends a high-protein breakfast such as healthy protein shakes, yogurt, or eggs, being careful to limit sweeteners.

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

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

“First, it’s your resting (or basal) metabolic rate—that is, how many calories you burn at rest,” he said.

‘So, it’s thermogenesis – how many calories you burn through digestion (this falls under the resting metabolic rate category).

‘Ultimately, it’s your physical activity, so how many calories do you burn during exercise?’

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

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

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