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Metabolism; It is the amount of energy required in a day for the continuation of the basic needs of the body. The measurement is made with a body analysis device and its value changes according to gender, age, muscle-bone structure and physical activity.


The biggest determinant of metabolic rate is basal metabolic rate. This is the amount of energy expended while resting or sleeping, i.e. not doing any activity.  A slow basal metabolic rate can cause you to gain weight despite eating less or to lose weight slowly even if you diet.

The metabolic rate in men is 10-15% faster than in women, but it decreases with age. When the metabolism starts to slow down, the age factor is not solely responsible for this. And also  your diet and physical activity  also plays a big role.

There are many factors that affect the metabolic rate. These are; It varies according to body weight, age, gender, genetic factors, body temperature, diet and the way you exercise.




* You should have a regular eating habit, and you should prefer a small and frequent diet.

* You should never skip meals, skipping meals slows down metabolism.

*Muscle tissue should be increased and you should walk for at least half an hour every day.

* You should eat enough protein as much as you need.

* You should choose foods with high fiber content.

* You should increase your calcium consumption.

*You should spice up your food.


* It is very important to have a breakfast habit. Thus, you will start the day with an accelerated metabolism.

* Try to sleep 7-8 hours a day, insomnia affects the hormone cortisol and slows down the metabolism.

*You should drink 2-2.5 liters of water per day by distributing it throughout the day.

* You should eat enough fiber, you should include vegetables in every meal and fruits in snacks. Fibrous foods also prevent constipation as they will work the digestive system. Constipation also slows down the metabolism.

*You should have your regular hormone tests, especially thyroid hormone irregularity
causes a slow metabolism.

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