Fatigue, weight gain despite exercises could be signs of low metabolism, reverse it with these diet tweaks

Turmeric, ginger, and cayenne pepper are good additions to your. These spices not only add flavour but also contribute to thermogenesis and promote calorie burning (Image: Canva)

If you are struggling with chronic lethargy and fatigue, or stubborn weight gain despite your best efforts to exercise and control diet, your problem could be low metabolism. Keep in mind that maintaining a strong metabolism is not just about staying active. It is also about staying healthy and fit.

The good news is that you can reverse your condition with a few lifestyle tweaks, and combine it with metabolism-boosting foods.

Low metabolism, influenced by factors such as age, hormonal imbalances, and lifestyle choices, can significantly impact daily life. According to the Journal of Food, Nutrition, and Metabolism, staying healthy relies on good nutrition. This means having a balanced diet with foods containing essential vitamins and minerals, like fruits, vegetables, whole grains, dairy, and a source of protein.

Here are  5 must-have foods, and some positive lifestyle tweaks, that can help you build better metabolism:

Add colourful vegetables to your plate: Vegetables don't just colour to your plate but also provide antioxidants and fibre. The combination also helps in digestion, promotes gut health, and supports your metabolic efficiency. Additionally, research indicates that the antioxidants in vegetables help mitigate oxidative stress and support cellular health, and indirectly influence the metabolic processes.

Burn your calorie with spices: Enrich your meals with metabolism-friendly spices like ginger, turmeric, and cayenne pepper. These spices not only add flavour but also contribute to thermogenesis and promote calorie burning.

Control blood sugar levels with whole grains: Adding whole grains such as quinoa, brown rice, or oats into your diet can help improve metabolism. These complex carbohydrates provide a sustained energy release and also prevent spikes and crashes in blood sugar levels.

Eat healthy fats for balanced metabolic function: Avocados, nuts, and olive oil are rich sources of healthy fats. These fats support hormone production and contribute to a balanced metabolic function.

Fuel your metabolism with lean protein: Boost your metabolism with lean protein sources. These proteins demand more energy for digestion and provide a slight metabolic boost. Studies suggest that a higher protein intake can increase the thermic effect and contribute to improved metabolic efficiency and potential weight management. Therefore, by including foods like chicken, fish, tofu, or legumes into your diet you can improve your metabolism.

Lifestyle tweaks: Lastly, for a thriving metabolism, stay hydrated to support metabolic processes, engage in a mix of aerobic and strength training exercises, prioritise 7-9 hours of quality sleep, manage stress through practices like meditation, and practice High-Intensity Interval Training (HIIT) for effective metabolism.