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Personal trainer: these are the signs that you have a slow metabolism and quick ways to increase it

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

Rachael Attard from Sydney said that although you might not think about it, metabolism has a “huge impact on our health”, particularly when it comes to weight loss and 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, converting the food and nutrients you consume into energy.’

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

A personal trainer shared the 13 signs you have a slow metabolism and how you can boost yours to reach your weight goal fast (Rachael Attard pictured)

A personal trainer shared the 13 signs you have a slow metabolism and how you can boost yours to reach your weight goal fast (Rachael Attard pictured)

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

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

Some of the most common signs that your metabolism is low include chronic fatigue and low energy, lack of morning hunger, and weight gain for no apparent reason.

Those with a slow metabolism can also suffer from constipation, depression, hair loss, 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 carbs,” said Rachael.

Signs of a slow metabolism

1. Chronic fatigue

2. Low power consumption

3. Not feeling hungry in the morning.

4. Weight gain for no apparent reason.

5. Constipation

6. Depression.

7. Thinning hair, dry skin and brittle nails

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Signs of a slow metabolism

8. Brain fog

9. Hair loss.

10. Feeling cold all the time

11. Frequent headaches

12. Low pulse rate

13. Constant sugar and carb cravings

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But you can handle your metabolism - and PT uses some

But you can handle your metabolism – and PT uses some simple “tried and true tricks” to give hers a boost, like eating a high-protein breakfast (pictured)

But you can handle your metabolism – and PT uses some simple “tried and true tricks” to give hers a boost, especially after the holiday season when you can feel sluggish from overeating and drinking.

The first thing Rachael said she does is have a glass of hot water with lemon.

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

She said that if you want to speed 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 burn off calories.”

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

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

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

Next, the fitness professional always recommends that you drink ice water, as studies show 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,” said Rachael.

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

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

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

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

‘Your body burns far more calories digesting protein than it does digesting fat and protein.’

For that reason, she recommends eating a high-protein 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 each day is made up of three things:

“First is your resting (or basal) metabolic rate — how many calories you burn at rest,” she said.

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

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

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

PT recommends 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 on here.

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