A slow metabolism can be frustrating if you are trying to lose weight or maintain your current weight. There are many potential reasons why your metabolism may be sluggish, but the good news is there are steps you can take to give it a boost.
What is metabolism?
Metabolism refers to all the chemical processes in your body that convert the food you eat into energy. These processes determine how many calories you burn each day. Someone with a “fast” metabolism burns more calories at rest than someone with a “slow” metabolism.
Your metabolism is influenced by many factors like age, gender, muscle mass, activity level, and genetics. As you get older, your metabolism naturally slows down. Men often burn more calories than women because they tend to have more muscle mass. The more active you are, the faster your metabolism.
Common causes of a slow metabolism
Here are some of the most common reasons your metabolism may be slow:
Aging
As you get older, the amount of muscle mass you have tends to decrease. Muscle burns more calories than fat, even when at rest. The natural loss of muscle mass causes your metabolism to slow by about 5% per decade after age 40.
Low muscle mass
The more muscle you have, the higher your resting metabolism. Muscle tissue burns nearly 20 times more calories than fat tissue. People with more muscle mass have faster metabolisms and can eat more calories without storing as much fat.
Smaller body size
People who have a smaller body size and frame tend to have a slower metabolism. Your metabolism speeds up to burn calories when you have a larger body that needs more energy for basic functions.
Hypothyroidism
An underactive thyroid gland slows metabolism. Hypothyroidism, or low thyroid hormone levels, causes metabolic rate to decrease by 10-15%. It can lower the number of calories you burn at rest.
Insulin resistance
Insulin resistance can slow metabolism and cause weight gain. It’s when cells become resistant to insulin, a hormone that helps shuttle glucose from the bloodstream into the cells. High blood sugars lead to higher insulin levels, which can impair fat burning.
Low calorie intake
Eating too few calories can cause metabolic adaptation over time. Severely restricting calories lowers your metabolic rate more than expected based on your weight loss. To maintain weight loss, you may need to eat more calories than predicted.
Sedentary lifestyle
A sedentary lifestyle burns fewer daily calories. The less active you are, the fewer calories your body needs to function and maintain your weight. Moving your body more with activity and exercise can boost your metabolism.
Signs your metabolism is slow
Here are some signs that you may have a sluggish metabolism:
- You struggle to lose weight despite eating a healthy diet and exercising
- You gain weight easily
- You have a hard time maintaining weight loss
- You often feel cold
- You feel tired and have low energy
- You become hungry quickly after eating
- You experience constipation
- You have dry skin and hair
How to boost your metabolism
The good news is there are lifestyle changes you can make to increase your metabolic rate. Here are some effective tips:
Build muscle with strength training
Lifting weights and doing resistance exercises like squats, lunges, and planks can build more lean muscle mass. This increases the number of calories you burn at rest.
Eat more protein
Eating adequate protein helps maintain and build muscle. Getting 30% of your daily calories from high-quality protein sources boosts metabolism compared to lower protein diets.
Eat spicy foods
Spicy foods like chili peppers contain capsaicin, which may boost metabolism for a short time. Spicing up meals can slightly increase the calories and fat you burn.
Drink green tea or coffee
Green tea and coffee contain caffeine and antioxidants that may mildly increase your metabolic rate. They help you burn more calories throughout the day.
Get enough sleep
Lack of sleep can directly slow metabolism and increase hunger and cravings. Adults should aim for 7-9 hours of sleep per night for metabolic health.
Reduce stress
Chronic stress and high cortisol levels increase belly fat storage, which lowers metabolism. Relaxation practices like yoga, meditation, and deep breathing can reduce stress.
Increase your NEAT
NEAT stands for non-exercise activity thermogenesis. Increasing incidental movement throughout the day boosts calories burned. Simple activities like standing, fidgeting, and taking the stairs add up.
| Activity | Calories burned per hour (for 150 lb person) |
|---|---|
| Running (6 mph) | 583 |
| Walking (3.5 mph) | 280 |
| Yoga | 180 |
| Light housework | 153 |
| Desk work | 69 |
Eat enough calories
Cutting calories too low can decrease your metabolic rate. Eating adequate calories maintains muscle mass and keeps your metabolism revved up.
When to see your doctor
In some cases, an underlying condition may be slowing your metabolism. See your doctor if:
- You have symptoms of hypothyroidism like fatigue, weight gain and feeling cold
- You have risk factors for diabetes like family history, excess weight, and high blood pressure
- Your low metabolism is severely limiting your quality of life
Blood tests can check for issues like thyroid problems and insulin resistance. Your doctor can determine if medication or other treatment can help overcome a sluggish metabolism.
Conclusion
There are many factors that can slow down your metabolism as you age. The good news is making lifestyle changes like eating more protein, building muscle, getting enough sleep and managing stress can give your metabolism a boost. Speak to your doctor if you think an underlying condition is causing severe metabolic slowing.