WHY DO I HAVE SLOW METABOLISM AND HOW DO I FIX IT

July 17, 2017 by Renee Tavoularis

You may feel tired, cold or that you've gained weight.  Maybe your digestion seems a bit more “sluggish”. You may be convinced that your metabolism is slow. Why does this happen?  Why do metabolic rates slow down?

You may feel tired, cold or that you've gained weight.  Maybe your digestion seems a bit more “sluggish”. You may be convinced that your metabolism is slow. Why does this happen?  Why do metabolic rates slow down? 

What CAUSES slow metabolism?

Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

We know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact, it's so complicated, we are going to share a few of the common reasons why metabolic rates can slow down and some easy metabolism-boosting tips.

LOW THYROID HORMONES

Your thyroid is the master controller of your metabolism.  When it starts producing fewer hormones, it’s a sign of a slowing metabolism.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally it should work to keep your metabolism just right.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

TIP: Talk with your doctor about having your thyroid hormones tested. 

YOUR HISTORY OF DIETING

Weight loss tends to result in a slower metabolic rate.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food. While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have.  As you know more muscle means faster resting metabolic rate.

TIP: Make sure you're eating enough food to fuel your body without overdoing it.

YOUR SIZE AND BODY COMPOSITION

In general, larger people have faster metabolic rates.  This is because it takes more energy to fuel a larger body than a smaller one. However, gaining weight is rarely the best strategy for increasing your metabolism! Muscles that actively move and do work need energy.  Even muscles at rest burn more calories than fat.  This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have. 

TIP: Do some weight training to help increase your muscle mass. Which leads us to...

YOUR ACTIVITY LEVEL

Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because you're also getting hotter. Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

TIP:  Incorporate movement into your day.  Also, exercise regularly. 

LACK OF SLEEP

There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night. 

TIP: Try to create a routine that allows at least 7 hours of sleep every night.