Weight Management

How To Slow Down Your Metabolism?

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By Apollo 24|7, Published on- 16 June 2023

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While great emphasis is laid on the ill effects of being obese, the adverse effects of being underweight is not given much attention. Being underweight also puts you at risk of acquiring several diseases including heart disease and bone loss. Though there can be several reasons for low body weight, a fast metabolism rate is one of the major factors that influence body weight. Those struggling to gain weight naturally can regulate their metabolism rate to reap the best results. In this article, we will discuss some effective ways that will not only help increase your weight but also relax your body. 

What is Metabolism?

Metabolism refers to a series of chemical reactions that occurs within your body. It involves the breaking down of food and other edible substances into energy, which is required by your body for various biological functions. These functions include physical growth, wound healing and proper organ function. Metabolism can be broadly categorized into two main processes:

  • Catabolism - The process in which complex molecules like carbohydrates, fats and proteins are broken down into simpler substances.
  • Anabolism - The process of formation of complex molecules from simpler substances.

Ways To Slow Down Your Metabolism Rate

1. Avoid Caffeine

Caffeine has been proven to be highly effective in increasing metabolism. It instils energy in you, making you feel less tired and end up burning more calories. Pushing yourself past the signs of exhaustion can be quite dangerous, especially if you already have a high metabolism rate. Notably, caffeine affects your body in the following ways:

  • Thermogenic effect: It has a thermogenic effect, meaning that it can slightly increase your body’s energy expenditure and fat oxidation for a short period after consumption. 
  • Lifestyle factors: Caffeine may harm your diet, physical activity and sleep. All these factors have a significant impact on your body’s metabolic rate. Hence, avoiding caffeine can help regulate these factors, easing your metabolism.

Instead of consuming caffeine, you can sip on refreshing drinks like coconut water and try getting enough sleep to avoid side effects.

2. Maintain homeostasis

Homeostasis refers to creating a state of balance among all the various organ systems in our body, for them to function correctly. Maintaining a comfortable body temperature and avoiding stress can keep your metabolism stable. Usually, when your body is not calm, it tends to work hard to achieve that, resulting in hyper-metabolism. This will further lead to an increased rate of calorie burn. Some tips to maintain homeostasis:

  • Keep your body temperature steady. For instance, if you’re feeling hot, move to a cooler place so that your body doesn’t have to do extra job to cool it down.
  • Ensure your glucose levels are stable. For this, you must not skip meals. 
  • maintain healthy blood pressure. For this, you can reduce the intake of extra salt and exercise daily. 

3. Add extras to your meal

Adding a few extra cheat dishes or treats to your regular meals can help in increasing your overall calorie intake. You can try substituting water with milk whenever you can or add more fruits and butter to your diet. Using a few spoons of olive oil for your pasta or adding a dressing to it can make your meals much more enjoyable without increasing unhealthy cholesterol levels. 

This how does adding extra food to your daily meals helps in slowing down your metabolism:

  • Thermic Effect of Food or TEF: It refers to the increase in metabolic rate that occurs after eating. Adding a few extras to your meal does increase the calorie intake but it does not significantly slow down your metabolism rate.
  • Macronutrient composition: Adding a few treats to your regular meals can help your body acquire some essential macronutrients that are needed for regulating metabolism.
  • Overall dietary patterns: It is important to maintain a limited number of extras to your regular meals to improve the impact on your metabolism in the long run.

4. Switch to a low-intensity workout

Adopting a low-intensity workout for a shorter duration ensures that your body does not get deprived of calories. This can help slow your metabolism down. A low-intensity exercise will also help in a gradual increase in muscle mass. 

On the other hand, high-intensity workout sessions, resistance training, and strength exercises can help you achieve your physical goals sooner but they can also destabilize your metabolism rate. This is how an exercise works to slow down your metabolism: 

  • Caloric expenditure: A low-intensity workout has a low-calorie burn per unit of time compared to a heavy, strength-oriented workout.
  • Aerobic fitness: Low-intensity workouts increase your aerobic fitness and massively improve the oxygen-delivering capacity of your cardiovascular system. Efficient oxygen distribution leads to increased stamina and better metabolic efficiency.

5. Space out your meals

You need to maintain long gaps between your meals. Focus on the three primary meals of the day and avoid snacking. Random consumption of food in-between meals keeps your metabolism active. Just make sure that you are getting enough calories in your breakfast, lunch, and dinner. This can help keep your metabolism rate in check by slowing it down. Here is how it works:

  • Nutrient partitioning: Spacing out your meals can help in the uniform utilisation and distribution of nutrients in your body. It is also a significant factor in metabolic regulation.
  • Blood sugar regulation: Time-restricted eating plays a huge role in improving the overall insulin sensitivity of your body. This can improve blood sugar fluctuations and have positive effects on the metabolic health of your body.
  • Appetite regulation: Spacing out meals also stops your body from overreacting during the absence of food. It will tune your hunger schedule and positively impact your metabolic health.

6. Modify your macros

Increasing and decreasing certain nutrient elements in your meals can also help you slow your metabolism rate. Your primary focus should be on consuming carbohydrates and healthy fats. Avoid protein-rich meals, but make sure you maintain a proper balance of nutrients. You can also take your health provider’s recommendation for a diet plan that could help you increase your body weight. Your goal should be:

  • Muscle preservation: Consuming an adequate amount of protein is crucial in maintaining muscle mass which is important to support a healthy metabolism.
  • Adding dietary fat: Consuming dietary fats will help in hormonal regulation. These hormones include insulin, leptin, and thyroid hormones, involved in metabolism.
  • Metabolic adaptation: Macronutrient intake provides your body with the ability to adapt to change quickly. This can help you utilize energy sources efficiently, improving your body’s metabolic flexibility.


A person’s metabolism can fluctuate due to several reasons including physical characteristics, family genes, hormonal balance, and physical activity. Hence, it becomes even more important to truly understand the requirements of your body to optimize your metabolism. You can make changes to your life accordingly for improved results. If you have more questions, ask our experts.

Consult Apollo’s Expert Dietician

Sometimes, being underweight can also indicate an underlying health condition.

To steer clear of such health conditions, Book Apollo’s Full Body Checkup

Frequently asked questions (FAQs)

Q. How to slow down your metabolism to gain weight?

Adopt healthier lifestyle methods including increased meal frequency, choosing nutrient-dense foods, and staying hydrated to gain a healthy weight through improved metabolism.

Q. How does metabolism work?

Metabolism involves several processes that help in the breaking down of food in your body to generate energy.

Q. How does slowing down your metabolism help you gain weight?

A slow metabolism rate will burn lesser calories, thus allowing most of it to get stored in the form of fat. This would help you maintain a healthy weight.

Q. Who should use these methods to slow down their metabolism rate?

People who wish to gain a healthy body weight can try adopting the aforementioned tips. However, if you’re dealing with a health condition, consult with your doctor before making any changes in your diet.

Q. When should you consult a doctor?

If you suspect a sudden change in your metabolic rate, which is making you gain or lose weight significantly then it is advised to consult a doctor.


Medically reviewed by Dr Sonia Bhatt.


Weight Management

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