If you’ve been hitting the gym and watching what you eat but the scale just won’t budge, the culprit could be your metabolism. Your metabolism is the process your body uses to convert the food you eat into energy.
A slow metabolism can make it really tough to lose weight, no matter how hard you try.
Metabolism plays a crucial role in how your body converts food into energy. If you’ve been feeling sluggish, struggling with weight or just not feeling your best, a slow metabolism might be to blame.
Here’s how you can tell if your metabolism is moving at a slower pace and what you can do to give it a boost.
A slow metabolism can start at different ages for different people but there are a few key times in life when a metabolic slowdown becomes more common:
As you age
One of the most well-known factors that can lead to a slowing metabolism is getting older. Starting around age 30, most people experience a gradual decline in resting metabolic rate of about 2-5% per decade.
This is largely due to the natural loss of muscle mass that occurs as we age.
During hormonal changes
Significant hormonal shifts, like those that occur during pregnancy, menopause, or andropause (male menopause), can disrupt metabolic processes and contribute to a slower metabolism.
Women may notice a more pronounced metabolic slowdown during and after pregnancy, as well as during perimenopause and menopause.
The good news is that even if your metabolism starts slowing down, there are plenty of ways to rev it back up through diet, exercise, and lifestyle changes.
Paying attention to the signs of sluggish metabolism and addressing the root causes can help you maintain a healthy, efficient calorie burn throughout your life.
Here are some tips that will tell your metabolism to wake up and get moving according to Mind Body Green:
Weight gain: One of the most common signs is unexplained weight gain, especially around the abdomen, if you haven’t changed your diet or exercise routine. When your metabolism slows down, your body doesn’t burn calories as efficiently.
Fatigue: If you find yourself feeling tired throughout the day, even after getting enough sleep, it could be a sign of a sluggish metabolism. A slow metabolism can mean your body isn't converting food into energy effectively.
Bloating and gas: Metabolism burns fat into energy which helps support numerous bodily functions including the digestive system. This is why people with slow metabolism suffer from issues like gas and bloating. However, there’s no need to worry as some ways can help to boost metabolism and reduce gas.
Constipation: A slow metabolism can lead to digestive issues, including constipation. If your digestive system isn’t working efficiently, it can affect how your body processes food.
Dry skin and hair: Metabolic slowdowns can impact your skin and hair health. Dry, flaky skin and brittle hair might indicate that your metabolism isn’t functioning properly.
Ways to improve your metabolism
Regular exercise is one of the best ways to boost your metabolism. Aim for a mix of cardiovascular exercises, like walking or cycling, and strength training, which builds muscle and helps burn calories more efficiently.
Manage stress
High levels of stress can affect your metabolism by increasing levels of cortisol, a hormone that can lead to weight gain. Try relaxation techniques like deep breathing, yoga, or spending time in nature to manage stress levels.
Some foods that can help speed up your metabolism
Spicy foods
Compounds in spicy foods like chilli peppers, cayenne, and ginger can give your metabolism a temporary lift. According to NHI researchers, the heat produces a slight increase in your body temperature and heart rate, which burns a few extra calories.
Try adding more spices and hot peppers to your meals.
Green tea
The catechins in green tea have been shown to increase fat-burning and calorie expenditure. Sipping a few cups of green tea throughout the day can provide a gentle metabolism boost.
Nuts and seeds
Snacking on nuts and seeds can help speed up your metabolism. They contain beneficial fats, protein, and fibre that require extra energy to digest. Good options include almonds, walnuts, chia seeds, and flaxseeds.
Improving your metabolism doesn’t have to be complicated. By making some simple changes to your lifestyle, you can support a healthier metabolism and feel more energetic.
If you’re struggling with persistent issues, it’s always a good idea to consult with a healthcare professional for personalised advice.