If shedding extra pounds feels more challenging than ever or if you’re gaining weight despite maintaining your usual diet and exercise routine, a sluggish metabolism could be the culprit. Many women over 50 experience a natural decline in metabolic rate, making weight management more difficult. To better understand why this happens and what can be done about it, we consulted healthcare experts for insights into metabolism, its warning signs, and effective strategies to support a healthy metabolic rate.
Understanding Metabolism and Its Role in Weight Management
“Metabolism is the body’s process of converting food into energy,” explains Dr. Elias Ortiz, Chief Bariatric Surgeon at Elias Ortiz & Company. Even at rest, the body requires energy to sustain vital functions such as breathing, blood circulation, and cell repair. This energy consumption is referred to as basal metabolic rate (BMR).
“The faster your metabolism, the more calories you burn—even when you’re not active,” Dr. Ortiz adds. However, metabolism is influenced by various factors, including genetics, age, muscle mass, and activity level. By understanding how metabolism functions, individuals can tailor their diet and exercise habits to optimize calorie burning and improve weight loss outcomes.
How a Sluggish Metabolism Contributes to Weight Gain
“A slow metabolism means your body burns fewer calories, making it harder to maintain or lose weight,” explains Marlee Bruno, MMS, PA-C, Founder of Mind Body & Soul Medical. “When the body conserves energy rather than expending it efficiently, excess calories are stored as fat.”
Age-related metabolic slowdown is primarily due to a decrease in muscle mass, which naturally burns more calories than fat. Additionally, hormonal changes—such as reduced estrogen levels during menopause—can impact metabolism and fat storage. However, lifestyle choices significantly influence how much metabolism slows down and its effect on weight gain.
Key Indicators of a Slow Metabolism
Curious if your metabolism has slowed? Here are four common warning signs:
Persistent Fatigue
“Feeling constantly low on energy may indicate that your metabolism isn’t functioning as efficiently as before,” says Dr. Ortiz. When metabolism slows, calorie-burning processes become less effective, leading to sluggishness and exhaustion.
Unexplained Weight Gain
Gaining weight despite following the same diet and exercise routine can be a red flag. “A slower metabolism means your body isn’t burning calories as quickly, making it easier to store fat,” Dr. Ortiz explains. While weight loss is still possible with a sluggish metabolism, it often requires adjustments in diet and physical activity.
Feeling Cold Frequently
“If you often feel cold even when others are comfortable, it may be a sign of reduced metabolic function,” says Bruno. The body generates heat through energy expenditure, and a slowdown in calorie burning can lead to lower body temperature.
Difficulty Losing Weight
Struggling to shed pounds despite maintaining a healthy lifestyle? A slow metabolism could be to blame. Dr. Ortiz warns that excessive dieting or over-exercising can sometimes worsen the problem by causing the body to conserve energy more aggressively.
Effective Strategies to Revive Your Metabolism
While aging and genetics play a role in metabolic rate, simple lifestyle changes can help counteract the effects of a slowdown. As Bruno notes, “A sluggish metabolism isn’t a life sentence.” Here are expert-backed methods to naturally support a healthy metabolism:
1. Incorporate Strength Training
Building muscle mass is key to boosting metabolism. “Muscle burns more calories at rest than fat, so incorporating strength training—even just twice a week—can enhance metabolic function,” says Dr. Ortiz.
2. Prioritize Protein Intake
Consuming protein-rich foods can enhance metabolism since the body expends more energy digesting protein compared to fats and carbohydrates. “Including sources like chicken, beans, or tofu in your meals can help maintain muscle mass and prevent overeating by promoting satiety,” Dr. Ortiz advises.
3. Stay Hydrated and Get Quality Sleep
“Hydration and sleep are two of the most underrated metabolism hacks,” Bruno emphasizes. Even mild dehydration can reduce metabolic efficiency, while poor sleep disrupts hunger-regulating hormones like leptin and ghrelin, which can contribute to weight gain.
4. Increase Daily Movement
Physical activity doesn’t have to be strenuous to be effective. “Even small efforts like walking more, using the stairs, or standing periodically throughout the day can keep your metabolism active,” says Dr. Ortiz. Short bursts of movement, such as micro-walks, can help maintain calorie burning without requiring intense workouts.
When to Seek Medical Advice
If lifestyle adjustments don’t seem to make a difference, consulting a healthcare professional is advisable. Underlying health issues, such as hypothyroidism or hormonal imbalances, could be contributing to metabolic slowdown. A doctor can help determine the best approach for managing these concerns and improving overall metabolic health.
Related Topics:
8 Effective Yoga Asanas for Belly Fat Loss You Can Do at Night
