Why is my Metabolism Slow
Why is My Metabolism Slow?
You
may feel tired, cold or that you've gained weight. Maybe your digestion seems a bit more
“sluggish”.
You
may be convinced that your metabolism is slow.
Why
does this happen? Why do metabolic rates
slow down?
What
can slow my 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” (which is measured in calories).
But
don't worry – we know that metabolic rate is much more complicated than the old
adage “calories in calories out”! In
fact it's so complicated I'm only going to list a few of the common things that
can slow it down.
Examples
of common reasons why metabolic rates can slow down:
● low thyroid hormone
● your history of dieting
● your size and body composition
● your activity level
● lack of sleep
We'll
briefly touch on each one below and I promise to give you better advice than
just to “eat less and exercise more”.
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 and mineral deficiencies (e.g. iodine or selenium) for
example.
Tip:
Talk with your doctor about having your thyroid hormones tested.
Your
history of dieting
When
people lose weight their metabolic rate often slows down. This is because the body senses that food may
be scarce and adapts by trying to continue with all the necessary life functions
and do it all with less food.
While
dieting can lead to a reduction in amount of fat 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.
Tip:
Make sure you're eating enough food to fuel your body without overdoing it.
Your
size and body composition
In
general, larger people have faster metabolic rates. This is because it takes more energy to fuel
a larger body than a smaller one.
However,
you already know that gaining weight is rarely the best strategy for increasing
your metabolism.
Muscles
that actively move and do work need energy.
Even muscles at rest burn more calories than fat. This means that the amount of energy your
body uses depends partly on the amount of lean muscle mass you have.
Tip:
Do some weight training to help increase your muscle mass.
Which
leads us to...
Your
activity level
Aerobic
exercise temporarily increases your metabolic rate. Your muscles are burning fuel to move and do
“work” and you can tell because you're also getting hotter.
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.
Tip: Incorporate movement into your day. Also, exercise regularly.
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.
Tip: Try to create a routine that allows at least 7 hours of
sleep every night.
Recipe (Selenium-rich): Chocolate Chia Seed Pudding
Serves
4
½
cup Brazil nuts
2
cups water
nut
bag or several layers of cheesecloth (optional)
½
cup chia seeds
¼
cup unsweetened cacao powder
½
teaspoon ground cinnamon
¼
teaspoon sea salt
1
tablespoon maple syrup
Blend
Brazil nuts in water in a high-speed blender until you get smooth, creamy
milk. If desired, strain it with a nut
bag or several layers of cheesecloth.
Add
Brazil nut milk and other ingredients into a bowl and whisk until
combined. Let sit several minutes (or
overnight) until desired thickness is reached.
Serve
& Enjoy!
Tip: Makes a simple delicious breakfast or dessert
topped with berries.
References:
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