Metabolism plays a crucial role in managing weight, but as we age, its efficiency can decline, making weight loss more challenging. If you’re noticing unexplained weight gain or difficulty shedding pounds despite maintaining your regular diet and exercise, a slow metabolism may be the culprit. Health experts weigh in on the signs of a sluggish metabolism and share actionable tips to naturally boost its function.
Understanding Metabolism: The Key to Your Energy and Weight Loss
Metabolism is the process by which the body converts food into energy, supporting essential functions such as breathing, blood circulation, and cell repair. According to Dr. Elias Ortiz, Chief Bariatric Surgeon at Elias Ortiz & Company, this process continues even when the body is at rest. The energy consumed during rest is referred to as your basal metabolic rate (BMR). A higher metabolism means your body burns more calories while at rest, aiding weight management.
Factors like genetics, age, muscle mass, and activity levels all influence metabolism, Dr. Ortiz notes. An understanding of how metabolism functions can help individuals tailor their diet and exercise routines to achieve optimal weight loss results.
Why a Slower Metabolism Leads to Weight Gain
As metabolism slows, fewer calories are burned, causing excess calories to be stored as fat. “When metabolism slows, your body becomes more conservative with energy expenditure, resulting in fewer calories burned and more fat stored,” explains Marlee Bruno, MMS, PA-C, Founder of Mind Body & Soul Medical.
Metabolic slowdown is particularly common as we age, primarily due to a decrease in muscle mass. Since muscle burns more calories than fat even at rest, having less muscle can make it easier to gain weight. Additionally, the hormonal changes associated with menopause—such as a drop in estrogen—can further disrupt fat storage and metabolism.
However, it’s important to remember that lifestyle factors significantly influence how much of this slowdown impacts weight gain. “Lifestyle changes can help counteract some of the effects of metabolic decline,” Bruno emphasizes.
Recognizing the Signs of a Slow Metabolism
Wondering if your metabolism is functioning slower than it should? Here are some key indicators:
Fatigue: Persistent tiredness can signal that your metabolism isn’t burning energy as efficiently as it once did. “When metabolism slows down, it’s harder to maintain consistent energy levels throughout the day,” says Dr. Ortiz.
Unexplained Weight Gain: If you’re sticking to the same diet and exercise routine but are still gaining weight, it could be a sign of a slow metabolism. Dr. Ortiz notes that while weight loss may be more challenging, it’s still possible with some adjustments to diet and exercise.
Feeling Cold: If you’re often cold while others around you feel comfortable, this could indicate that your metabolism is producing less heat. “When your body isn’t burning as much fuel, it generates less heat,” Bruno explains.
Difficulty Losing Weight: Struggling to lose weight despite a healthy lifestyle? A slow metabolism might be to blame. Restrictive diets or excessive exercise can also cause your body to lower its metabolic rate in order to conserve energy.
Tips for Boosting Metabolism Naturally
The good news is that you can take proactive steps to support your metabolism with lifestyle changes. “A sluggish metabolism doesn’t have to be a permanent issue,” says Bruno. Here are a few expert-recommended ways to get your metabolism back on track:
Prioritize Strength Training: Building muscle mass can significantly boost metabolism since muscles burn more calories even when at rest. “Even light strength workouts a few times a week can help keep your metabolism working efficiently,” Dr. Ortiz advises.
Incorporate More Protein: Protein requires more energy to digest than fats or carbohydrates, giving your metabolism a natural boost. Including lean protein sources such as chicken, beans, or tofu in your meals can aid both metabolism and satiety, preventing overeating.
Stay Hydrated and Rested: Proper hydration and adequate sleep are essential for metabolic health. Bruno notes that dehydration can reduce metabolic function by up to 2%, which adds up over time. Sleep also impacts hunger-regulating hormones, such as leptin and ghrelin, which can influence metabolism.
Stay Active Throughout the Day: You don’t have to hit the gym to keep your metabolism humming. Simple activities like walking more, taking the stairs, or standing up regularly can help boost calorie burn. Dr. Ortiz suggests incorporating micro-walks into your day to add physical activity without overwhelming your routine.
When to Seek Professional Help
If you’ve made these lifestyle adjustments and still struggle with metabolic issues, it may be time to consult a healthcare provider. Conditions like hypothyroidism or hormonal imbalances can affect metabolism, and a medical professional can help identify underlying causes and recommend appropriate treatments.
Incorporating these simple strategies into your routine can help you combat the effects of a slow metabolism, making weight management and overall health more manageable as you age.
Related Topics:
Is the 30-30-30 Weight Loss Trend Worth Adopting?
