There’s nothing more frustrating than hitting the gym every day, eating healthy food, and still having trouble shaving off those excess kilos.
If you’ve ever felt this way it might point to signs of a slow metabolism (and trust us, you’re definitely not alone).
We’re sure you’ve heard the terms ‘slow metabolism’ and ‘fast metabolism’ thrown around. In fact, many people complain they have a slow metabolism, which can impact their ability to lose weight and burn fat.
So, what exactly is a slow metabolism, what causes it and how can you increase your metabolism and turn it into a fast one? There are a lot of factors involved in metabolic processes in the body so today, we’re breaking it all down.
What is the metabolic rate?
The metabolic rate simply refers to how fast fuels are broken down to keep an organism's cells running. Basically, it's the amount of energy expended over a specific period of time.
This rate differs from person to person based on a variety of factors like activity level (how much you exercise), environmental conditions (how hot or cold the weather is) and your body size.
There are a few different ways to measure your metabolic rate so let's take a look at the different components below.
Basal metabolic rate
The basal metabolic rate (BMR) refers to the calories you burn when your body is performing basic life-sustaining functions such as breathing, growing, adjusting hormone levels and keeping the heart beating [1].
Your BMR accounts for the most amount of energy expended throughout the day. This is anywhere between 50% and 80% of your daily energy levels [1].
An individual's BMR is influenced by a bunch of different factors including age, weight, height, gender, diet, and physical activity [2].
For example, someone who sits behind a computer all day at work or watches TV would probably have a lower BMR than a tradie who is on their feet all day.
Resting metabolic rate
Resting metabolic rate (RMR) and BMR are often used interchangeably but they aren't exactly the same thing. While BMR measures the minimum number of calories the body needs to perform basic functions, RMR looks at the number of calories your body burns while asleep or resting.
Metabolic age
In a lot of cases, your metabolic age and your actual age don't match up. Your metabolic age looks at how your BMR compares to other people in your age group.
Since your metabolic rate changes with age, generally at a slower metabolic rate, if your metabolic age is higher than your actual age it's a good indicator that you need to improve your metabolic rate by improving your diet and increasing your physical activity.
Why is my metabolic rate different to others?
Everybody's metabolic rate will look different — after all, no 2 people are the same. Plus, your basal metabolic rate is influenced by a variety of factors including:
- Body size: Larger bodies typically have a larger BMR because they have more metabolising tissue.
- The amount of lean muscle tissue: Muscle burns calories faster.
- Body fat: Fat cells can cause a sluggish metabolism meaning the body will burn fewer calories than other tissues and organs.
- Fad dieting or fasting: When you're eating too few calories it encourages a slower metabolism to conserve energy.
- Age: Your metabolism naturally slows down with age because of hormonal changes and loss of muscle mass.
- Gender: On average, men have a faster metabolism compared to women because they have larger bodies.
- Hormones: BMR can be influenced by a hormone imbalance which can lead to a slow or fast metabolism.
- Physical activity: Increased physical activity increases muscle mass and trains the body to burn calories faster [1].
How do I know if I have a fast metabolism?
If you have a fast metabolism it means your body burns calories and uses more energy quicker than someone with a slow metabolism. When you've got a fast metabolism, your body needs more calories to maintain weight in comparison to someone with a slow metabolism.
Here are some of the signs of a fast metabolism:
- Difficulty gaining weight
- Higher body temperature when you're not engaging in any activity
- Increased appetite
- A lower percentage of body fat
- Feeling sweaty
- Increased energy levels or hyperactivity
- Faster heart rate [3]
What are slow metabolism symptoms?
A slow metabolism affects your ability to process food and therefore, can lead to weight gain. If you've ever hit the gym regularly, watched what you eat and still have difficulty losing weight or experienced unexplained weight gain then these might be signs of a slow metabolism.
Let's take a closer look at some slow metabolism symptoms you may not even know to impact your ability to lose weight.
- Weight gain: A slow metabolism impacts the rate at which your body burns calories meaning you're burning fewer calories from eating the same amount of food as someone with a fast metabolism. This means your body stores more fat.
- Lethargy, chronic fatigue and always feeling tired: Even if you've had a good night's sleep, a slow metabolism can make you feel tired more frequently.
- Dry and cracked skin: When you've got a slow metabolism, you may also experience dry skin, hair and brittle nails.
- Hair loss: A slow metabolism can impact your hair's ability to grow and regenerate.
- Insulin resistance: Insulin resistance can cause excess insulin. Instead of the body turning glucose into energy, it's stored as body fat.
- Constipation: A slow metabolism can affect bowel movements, causing food to take longer to travel through your digestive system.
- Feeling cold: Body heat is impacted by metabolic activity, where a decrease in activity can cause a decrease in body temperature.
- Sugar and carb cravings: If you find yourself reaching for sugary and fatty foods it might be a sign of a slow metabolism.
Why do I have a slow metabolism?
As we've already mentioned, a slow metabolism can be caused by a variety of factors from body size, age, gender, hormones, and even sleep deprivation. If you gain weight and you're not exactly sure why it might be due to a slow metabolism. This means your food intake isn't getting converted into energy at a fast speed.
This may be due to something more simple like a poor diet and not enough exercise but it could also be due to insulin resistance, insulin sensitivity or a hormone imbalance.
If you're trying to work out whether your slow metabolism symptoms are caused by any of these factors, speak to your doctor to get to the root cause of the issue and figure out what's causing weight gain.
How do I treat a low metabolism?
The good news is even if you have a slow metabolism it can be treated and your slow metabolic rate can get faster.
So, if you've got a slower metabolism and want to improve your metabolic health, keep reading for some tips and tricks.
Hormone replacement therapy
Sometimes, you're born with an unfair advantage due to genetics and for a lot of men, weight loss can be difficult because your body is working against you.
This means your hormones are triggered to keep the weight on, increase hunger and cause a slower metabolism.
This is why Pilot created the Weight Reset Program. Our program combines science-backed solutions with support from our medical team and health coaches, while also connecting you with a supportive community of like-minded men to help keep you motivated and accountable to your weight loss goals.
Over 14% body weight is lost on average by people using one option Pilot can recommend. Learn to control hunger and cravings, target appetite and eat less and retain your metabolism. With medical professionals at your fingertips, the program can help to rewire your relationship with food so you can achieve sustainable weight loss.
Get enough sleep
Did you know not getting enough sleep can seriously impact your metabolic processes? Research shows that not getting enough sleep can change the glucose metabolism and the hormones (like decreasing leptin levels) involved in regulating the metabolism [4].
If you're trying to improve the body's ability to stimulate metabolism, getting a consistent 8 hours of sleep a night is a great place to start.
Strength training
Strength training is another great tool to increase your metabolism. Since the amount of lean muscle tissue can help you burn more calories faster, strength training is a great way to speed up your metabolism.
Plus, if you exercise regularly, you can improve your metabolic functions and get rid of excess fat and excess weight in the body.
Eat foods to boost your metabolism
Diet and a healthy lifestyle play a massive role in your metabolism. But, it's not just about what you eat: how much of it you eat also plays a part. Foods high in protein, fibre and healthy fats mean you're less likely to be hungry following your meal and you're less likely to consume excess calories.
On the other hand, not eating enough food can impact energy storage and cause a slow metabolism.
If you've noticed some signs of a slow metabolism, here are certain foods to incorporate into your diet to boost your metabolism:
- Avocado
- Tempeh
- Beans
- Whole grains
- Eggs
- Spinach
- Fish
- Lean meat
- Chilis
- Nuts
- Citrus fruits
It's probably best to limit the number of refined grains, and fatty and sugary foods like chips and sugary drinks you consume as this will have the opposite effect and slow your metabolism down.
Science-backed weight loss shakes
Weight loss shakes are basically liquid replacement drinks that replace one or more meals out of your day. But, you still need to be getting all the good stuff from food like vitamins and nutrients in your shakes.
Pilot's Weight Reset Shakes are meal replacement shakes that are formulated to support your health.
Each shake is jam-packed with 20 vitamins and minerals, high-quality protein, and pre and probiotics and comes loaded with fibre to keep you feeling fuller for longer which can help you lose weight and boost your metabolism.
We know a slow metabolism can make you feel like the cards are stacked against you when you're trying to lose weight.
But, getting to the root cause of why your metabolism slows down can help you make necessary changes, get to a healthy lifestyle and get your metabolism working faster to prevent weight gain and keep yourself at a healthy weight.
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