If you’re heavier than you’d like to be, often feel cold, tired or sluggish, or maybe you really believe you just cannot lose weight, you might be wondering – why is my metabolism so slow?
What is 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”.
Metabolic rate is much more complicated than “calories in calories out”!
In fact it’s so complicated I’m only going to give you a few suggestions as to why you may be feeling this way.
Your history of dieting and body composition
When people lose weight their metabolic rate often slows down. This is because the body adapts to less calorie intake, plus there is less ‘body’ to feed.
Firstly, if you’re counting calories to reduce body weight, don’t forget to re-adjust as you go. For example, a 100kg woman requires about 1700 calories per day and say she uses a 1500 calorie diet to lose weight she will see results. The same woman at 70kg only requires 1450 calories per day for maintenance and would therefore not lose weight eating the same diet.
Secondly while dieting can lead to a reduction in the amount of fat stored 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.
It’s best to avoid ‘dieting’ and focus on eating real foods. It is also beneficial to use resistance training to maintain muscle mass.
Your exercise routine
Aerobic exercise does temporarily increase your metabolic rate but steady state cardio (think an hour on the treadmill) has long been superseded by shorter more effective workouts like HIIT or high intensity interval training. Maximal efforts in a short amount of time are more effective than long aerobic sessions for raising metabolic rate and achieving results. Combine these with weight lifting for superior effects.
General activity level
Studies have shown a daily gym session does not undo the damage of sitting at a desk all day. 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.
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.
The importance of rest is often under-estimated. Make sleep a priority for two weeks and see if it makes a difference (if you are sleep deprived it should!).
Low thyroid hormones
Your thyroid is the master controller of your metabolism. When it produces fewer hormones your metabolism slows down. 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, pregnancy and mineral deficiencies for example.
Particularly for women with a family history of thyroid disorders, it’s not a bad idea to talk with your doctor about having your thyroid hormones tested.
In Newcastle, NSW? Check out our popular 28 day program here.
This no-fail quick start package for new members is a 28 day program including goal setting with a coach, an intro session to the gym, unlimited small group personal training and a full nutrition guide with a complete recipe manual for fat loss or muscle gain. This proven program gets result fast!