How can I know if I have a slow metabolism?
How can I know if I have a slow metabolism?
Are you struggling to lose weight or gain weight easily, even though you're eating healthy and exercising? You may be thinking "Have I got a slow metabolism?". This means your body burns fewer calories than average, making it harder to lose weight. Don't worry - there are steps you can take to turn things around. Let me explain.
What is metabolism and how does it work
Metabolism is all the reactions in your body that keeps you alive and functioning properly. This includes everything from your heart beating, breathing to digesting your food. For these processes to work, they need energy. This is called your Basal Metabolic Rate (BMR), which indicates how many calories you burn at rest. People with a slower metabolism will burn fewer calories at rest making weight loss more challenging. If you have a fast metabolism, weight loss will be easier as you will be burning calories at a faster rate. This also means you can eat more calories!
Below are examples from tests I've done (below are all female and similar age) showing you how your metabolic rate can vary a lot between individuals!
1. What factors effect your metabolism
There are many different factors that can influence your metabolism. These include:
Gender
Women generally have a slower metabolism than men. This is due to differences in muscle mass and hormone production. (1).
Age
As you age your metabolism tends to decline however, recent research suggests this may not start happening until you hit you hit 60. Age itself may not be the problem whereas a decline in muscle mass and increase in fat mass is.
Diet
The amount and type of food you eat can have a big impact on your metabolism. Eating fewer calories than you need may promote weight loss in the short term, but lead to a drop in your metabolic rate. This is called metabolic adaptation and can hinder weight loss progress.
Body weight
Despite what many people think, heavier individuals will naturally have a faster metabolism. Simply, a higher body weight will require more calories (1). This is a mistake I often see with individuals looking to lose weight whereby they presume being bigger will mean they actually need to eat a lot less, jeopardising their weight loss efforts.
Exercise
Physical activity burns more calories and studies have shown it can boost your metabolism even after you finish exercising, however this is only short term. Despite what many people think, research shows aerobic exercise does not actually impact your RMR at all. Resistance exercise (weight training) on the other hand has been shown to increase it.
Muscle mass
Research shows that more muscle mass will often mean a quicker metabolism. Although muscle requires more energy than fat, its metabolism boosting qualities are probably exaggerated.
Genes
Your metabolism can be (1, 2) partly determined by your genes. If your parents or grandparents had a slower metabolic rate, you may be more likely to have one as well.
Sleep
Although sleep itself is unlikely to impact your metabolic rate, studies show that sleep deprivation can alter glucose metabolism and hormones involved in regulating metabolism, like decreased leptin levels and increased ghrelin levels. These secondary factors are likely to contribute to weight gain.
Medical reasons why you might have a slow metabolism
Research shows us that there are few medical conditions that can impact your metabolism. One example is hypothyroidism, which is when you have an underactive thyroid gland doesn't produce enough hormones. This can cause a variety of symptoms, including fatigue, weight gain, and dry skin.
Another condition that can impact metabolism is Cushing's syndrome, which is caused by high levels of the hormone cortisol. This can lead to weight gain, muscle weakness, and fatigue. If you think you may have a medical condition that's impacting your metabolism, it's important to talk to your doctor so you can get the treatment you need.
2. How can you tell if you have slow metabolism?
The only way to tell if your metabolism is slow is by using a metabolism test. Indirect calorimetry is the most accurate way to measure metabolism, which involves measuring your oxygen consumption and carbon dioxide production. A metabolism test will give you a better understanding of how many calories you burn. This can help you lose weight as it will give you a better understanding of the correct calorie intake needed for your goals.
There are also some signs and symptoms that may indicate you have a slow metabolism. These include:
Fatigue
Weight gain
Difficulty losing weight
Constantly feeling colD
Brain fog
Dry skin
Hair loss
If you are experiencing any of these symptoms, it's important to talk to your doctor so you can rule out any other potential causes.
3. How to speed up your metabolism
Unfortunately , there's no magic bullet that can help speed up your metabolism and help with losing weight. However, there are some things you can do to help make sure your metabolism is firing. These include:
Avoid excessive calorie restriction
Even though we know losing weight is about eating the correct number of calories, attempting rapid weight loss can often have a negative impact on your metabolic rate. Don't attempt to lose weight fast and focus on a balanced diet and eating enough for a healthy weight. If you're unsure about how much you should be eating then use our macro guide or get in contact with us here.
Eat more protein
Eating adequate protein helps to build muscle which as mentioned before can help increase your metabolism. More muscle also means you can burn more calories while exercising since you'll be able to do "more work" i.e., lift greater weights. Eating a diet that's high in lean protein can also help to increase the Thermic Effect of Feeding (TEF), which means you will burn more calories digesting and absorbing protein compared to fat and sugar.
Exercise
Make sure you exercise. We have spoken previously about the importance of muscle mass and how strength training may increase your metabolism. You may also look to include interval training, which alternates periods of high-intensity exercise with periods of rest. This type of exercise is great for increasing your fitness levels and will also burn calories even after you stop.
Anecdotally, I have now tested over 400 individuals and I consistently see that fitter individuals tend to have a fast metabolism, so get moving!
Get a good night's sleep
As we mentioned before, sleep deprivation can lead to weight gain as it alters hormone levels which impact metabolism and hunger cues.
Dietary supplements
There are a few dietary supplements that have been documented to to help with metabolism which include caffeine, green tea extract and forskolin however, the impact of these supplements on your metabolism will be negligible. One study showed that caffeine can increase your metabolism by 3-4% over 150mins, which is about 10 calories haha
So instead of trying to use supplements to boost your metabolism, focus more on the quality of your diet. If you're thinking about taking any of these supplements, it's important to talk to your doctor first to make sure they are safe for you.
Work with a weight loss professional
If you're struggling to lose weight or body fat, working with a weight loss professional can help you understand your metabolism and develop a plan to lose weight safely. A weight loss coach can also consider your previous diet history, behaviours and pitfalls when setting your goals, as well as providing you with support and accountability along your journey.
What now?
Metabolism is key to weight loss, and understanding how it works can be the difference between losing a few pounds and keeping them off for good. That’s why we offer Ignite, our comprehensive weight loss solution that uses metabolism testing to help you create a diet plan tailored specifically to your body. We know that when you understand how your metabolism works, you can make healthy choices that will help you lose weight and keep it off for good. Ready to get started? Check out ignite today!
Either send your questions over to info@boxnutrition.co.uk, use the form on the contact us section of the website or call 01212937581 and let us guide you with our specialist knowledge in metabolic testing and coaching.
