9 signs you may have a slow metabolism (and how to boost it)

You eat right. You move your body. You do everything, but you don't feel your 100% and to top that you're constantly exhausted. It might not be you—it might be your metabolism. When your metabolic rate slows down, your body struggles to burn calories efficiently, leading to fatigue, stubborn weight gain or loss, and even changes in mood or digestion.

If that sounds familiar, you’re not alone—and you’re not imagining it. Below are 9 common signs your metabolism may be underperforming, along with 5 ways to give it a healthy boost.

Telltale Signs of a Slow Metabolism

You gain weight easily—even when eating light
If your calorie intake hasn’t changed but your weight is creeping up, a sluggish metabolism might be to blame.

You’re tired all the time
Persistent low energy or constant fatigue could signal that your body isn’t producing enough fuel efficiently.


You're always cold
Metabolism helps regulate body temperature. Feeling cold often could mean your internal furnace isn’t firing right.



Your digestion feels off
Irregular bowel movements or frequent constipation are signs your system may be slowing down.


Dry skin and thinning hair
A slower metabolic rate can reduce blood flow and cell turnover, leading to dryness and brittle hair.


You feel mentally foggy
Trouble focusing, memory lapses, or feeling “off” could be tied to how your body processes energy.


You crave carbs and sugar
If you’re always reaching for quick-fix snacks, it might be your body’s way of begging for fast energy.

Your resting heart rate is unusually low
Unless you’re an athlete, an abnormally low resting heart rate may reflect a slow metabolic function.


You experience mood swings or sadness
Hormones connected to metabolism also impact mood. When they’re off, your emotional balance may suffer.



Smart Ways to Fire Up a Slow Metabolism

Fuel your body—don’t starve it
Severely cutting calories can backfire. Instead, eat balanced meals with protein, fiber, and healthy fats to keep your metabolism active.


Move more, even in small bursts
You don’t need an intense workout to make a difference. Regular walks, standing more often, or even stretching can keep your body active between workouts.

Prioritize strength training
Muscle burns more calories than fat, even at rest. Lifting weights or doing bodyweight exercises helps you build lean mass and boost metabolic rate.



Get consistent, quality sleep
Lack of rest can mess with the hormones that regulate hunger and metabolism. Aim for 7–9 hours of uninterrupted sleep each night.


Manage stress intentionally
Chronic stress increases cortisol, which slows metabolism and encourages fat storage. Practice mindfulness, deep breathing, or even take breaks to recharge.