Signs of A Slow Metabolism and What To Do About It

Understanding how your metabolism works, and addressing the myths and misconceptions about metabolism will help you to set realistic health and weight management goals. Discover what your metabolism is, what a slow metabolism means and how you can recognize issues and boost your metabolism. 

Understanding metabolism

Your metabolism is made up of several different components:

• Basal metabolic rate (BMR): the energy your body needs to complete all its necessary functions at rest (not including any physical activity). Learn how to calculate BMR here.   

• Thermic effect of food (TEF): the energy your body actually uses digesting and processing food.

• Physical activity: the energy needed to move your body around and do any activities. 

Adding all of these together would give a good idea of how much energy your body uses or burns in a day. Any calories consumed below that number would leave you in a calorie deficit, and any calories consumed above that amount would be a surplus. 

The thing is, every body is different in terms of how it processes foods and uses energy. Things like age, genetics, muscle mass, hormones, lifestyle, health issues, and body weight will influence your metabolism. 

Myths about metabolism

Let’s debunk some of the common metabolism myths out there. 

1. If someone is thin it means they have a faster metabolism: This is false, metabolism isn’t tied to body size. While it is true that people with more muscle mass will burn more calories, there is no connection between thinness and faster metabolism. Other factors like genetics and lifestyle/diet are more likely to be the reason that a person has a lower body mass index (BMI).

2. Slow metabolism is the main reason for weight gain: This is also false. The main reason for weight gain is consuming more calories than one uses on a daily basis. Genetics, hormones, and health issues also play a big role in weight gain.

3. Certain foods can significantly boost your metabolism: This is also false. Although some foods like caffeine might have a slight and temporary effect on calorie burn rate, the effects are not significant enough to really boost your metabolism long enough to notice any difference.

4. You can’t change your metabolism because it’s genetically programmed: This is false, you actually can change your metabolism by building muscle mass, managing stress, and getting good sleep. When you lower stress levels, sleep 7 or more hours a night and do exercises that build muscle mass, your metabolism will increase. 

Signs of a slow metabolism

There are many signs that your metabolism might be slow:

• Persistent fatigue (feeling chronically tired)

• Difficulty losing weight despite diet and exercise

• Sensitivity to cold temperatures

• Dry skin and nails

• Constipation

• Bloating

• Low motivation

• Muscle weakness

• Increased fat around the waist

These are just a few signs that could indicate a slow metabolism. They can also be a sign of hormonal imbalances, so it’s also important to let your doctor know so they can check and rule out any hormone related causes.

Causes of a slow metabolism

This leads us to the causes of a slow metabolism. As mentioned, hormones—such as low thyroid hormone—can often contribute to signs of a sluggish metabolism. In addition to hormonal imbalances, other factors that can slow down metabolism include:

• Aging

• Poor nutrition

• Low protein intake

• Poor sleep

• Extreme calorie restriction

• Chronic stress

• Lack of exercise

• Low muscle mass

How to boost your metabolism

While there is no single magic treatment to put your metabolism into overdrive, there are some tried and tested ways to give your metabolism a boost. 

• Strength training: When you build muscle, your basal metabolic rate (BMR) increases. Muscle has a higher metabolic rate than fat, so as your muscle mass increases you will naturally see a higher rate of metabolism. In addition, your body will use energy to build and repair muscle tissue even long after a workout. 

• Sleep: Getting 7+ hours of consistent sleep per night will regulate hormones that lead to a boost in your metabolism. Consistency is the key here!

• Manage stress: Many studies have linked chronic stress to lower metabolism and weight gain. Use relaxation techniques like breathing exercises and meditation to lower your stress levels. 

• Eat a balanced diet: Ensuring that you eat enough protein, healthy fats, and complex carbohydrates will give your body the right fuel it needs to keep your metabolism churning. Starvation diets, or diets that are missing key nutrients will slow metabolism as your body will want to conserve energy. 

Adopting these changes, along with getting plenty of  exercise and staying hydrated, will not only make you feel more energized but will help you increase muscle mass and boost your metabolism. 

A well-rounded approach to increasing your metabolism

Boosting your metabolism isn’t as simple as flipping a switch. It requires a consistent and thoughtful plan that includes diet, exercise, lifestyle habits, sleep and much more. Though your metabolism is certainly influenced by genetics and your age, these changes can have a significant impact on your metabolism and overall health. 

If you’ve tried all the above mentioned lifestyle changes and are still struggling to see the results you want on the scale, it could be time to consider adding medical weight loss to your treatment plan.

At Agile, we offer several affordable GLP-1 programs that have helped hundreds of patients see weight loss results. One of our licensed providers will meet with you for an initial, no cost consultation to discuss your goals and confirm the right medication type based on your health history. The best part? There’s no commitment necessary for that first visit. We want you to feel confident in your treatment plan. If you decide medication isn’t for you, we understand! 

Still interested in the program? See if you qualify today!