What Are the Benefits of a Slow Metabolism?

While a lightning-fast metabolism can make it easier to lose weight, it won't necessarily make you healthier. The advantage of burning a lot of energy and easy weight control may have a trade-off in terms of life expectancy. Research suggests that a slow metabolism may help extend your lifespan while a fast metabolism may cause you to age more quickly. (ref1)

A slow metabolism could be beneficial to longevity because it prevents you from wearing out too quickly. The theory says that if your body works too hard and too fast, it may deteriorate prematurely -- just like a machine. (ref1, ref5) A review in the Journal of Nutrition published in 2002 reflected that many small animals with a high daily energy expenditure also have a short lifespan. (ref 5)

A higher daily calorie burn also correlates with a shorter lifespan in humans, as shown by a 2011 study of 652 people published in the Journal of Clinical Endocrinology and Metabolism. Over the study period of 15 years, people who had a higher resting metabolic rate were more likely to die early of natural causes. (Ref6)

Limiting your calorie intake slows your metabolism, and might extend lifespan because it reduces exposure to cell-damaging free radicals. Every time you digest food, these free radicals are formed – so it makes sense that eating less foods will lessen your exposure to these compounds.

People who restrict calorie intake, without deprivation of nutrients, experience some of the same metabolic and hormonal adaptations that favor longevity. Research is inconclusive as to whether this strategy actually increases your lifespan, though, reports a review in a 2009 issue of the Current Opinion in Gastroenterology. (ref7)

您休息的代谢率包括您的身体用于燃料基本功能的所有能量。这是你的新陈代谢的一部分，即使你整天躺在床上。呼吸，泵送血液和器官行动等功能构成您的休息代谢率，或RMR。

甲状腺是RMR的主要调节器。如果您的甲状腺不释放足够的激素T3和T4，则可能患上甲状腺功能亢进和缓慢的新陈代谢。当低甲状腺激素产生往往产生负面症状，例如体重增加和皮肤皮肤，它可能具有颠覆性。（REF 2，症状下）低甲状腺激素与动物的延长寿命相关联。（参考文献3）

The link of lower levels of T3 and T4, and life extension in humans, was presented by research published in 2010 study published in the Journal of Clinical Endocrinology and Metabolism. Among 421 Dutch families with a history of long life, they found that the siblings in these families who lived past 90 had low thyroid activity and subsequently slower metabolisms, which may have contributed to their longevity. (ref4)

Not enough evidence exists to purposefully slow your metabolism with calorie restriction. You should never try to maintain a slow metabolism by avoiding thyroid medications, either.

Support the metabolism you do have with a healthy diet that contains plenty of high-nutrient, low-calorie foods supports overall wellbeing and weight control. Focus on fresh fruits and vegetables, moderate servings of whole grains, nuts and seeds as well as protein from sources low in saturated fat. Many of these foods contain antioxidants and phytonutrients to fight free radicals and keep your body healthy.

毫无疑问，无论是怎样，何时达到寿命和你的新陈代谢。身体活动在锻炼期间和之后均推动您的新陈代谢，但锻炼延长了你的生活。主要卫生组织包括疾病控制和预防中心，确认运动有助于降低慢性疾病的风险，加强骨骼和肌肉，提高心理健康，提高日常功能并增加寿命。（ref8）

有时你没有出生，代谢缓慢，但最终有一个，因为你在节食时过度限制了卡路里。始终如一的饮食或快速持续一个女人，少于1,200卡路里或者一个男性少于1,800卡路里的人可以减缓新陈代谢的20％。（最后的REF，饮食的效果是什么？）（REF9用于卡路里）

好消息是你没有注定要挨饿而不是减肥。你可以转动你的缓慢的新陈代谢。使用在线计算器来确定每天需要多少卡路里以支持您的体重，或与营养师会面。然后，慢慢添加每周约100卡路里的饮食计划，以达到这种维护进口水平。例如，如果您需要2000卡路里以维持您的体重，但您每天一直在吃1,000卡路里，才能丢弃磅，并没有看到结果，需要10周逐渐增加你的摄入量到2000卡路里。经过几个星期的维护号码后，然后谦虚地切割卡路里 - 每天只需250至500卡路里 - 重启减肥。

当你增加卡路里时，用整体，未加工的食物做得那么饮用苏打水或吃额外的饼干。一百卡路里不是很多食物;这是3盎司排水的水包裹金枪鱼，13个干烤杏仁或6盎司的非肥希腊酸奶。（RES 1）