Why Metabolism Slows Down & How to Speed It Up?

15May

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Metabolism is at the heart of how our bodies function everyday it’s more than just the catchword associated with weight loss. However, we must first define metabolism before delving into its intricate nature and the reasons as it is so crucial to our health.

Briefly define Metabolism

Metabolism is the process by which your body converts food into energy. Age, genetics, gender, height, weight, level of physical activity, and food are just a few of the many variables that impact metabolism.

The rate at which a person’s body burns calories for energy is known as their metabolism. Sleep, exercise, and regular meals may all support metabolism. It is important to remember that increasing metabolism can aid in weight loss by burning calories, but it must be used in conjunction with a balanced diet and frequent exercise. A recent study from 2022 found that our metabolism is directly impacted by the times we eat.

The rate at which energy is produced is known as the basal metabolic rate, and it is influenced by a number of variables, including age, sex, race, activity, nutrition, and illnesses like cancer or sepsis. Your body uses metabolism to convert food and liquids into energy so you can stay alive and carry out daily tasks. It consists of all the chemical reactions that take place in your body’s cells on a second-by-second basis. You can breathe, move, heal, and more with the aid of these mechanisms. Homeostasis is the state in which these processes remain balanced. It maintains your body functioning properly. The metabolism of men is faster than that of women, and that of adults is slower than that of children. The metabolism is accelerated by physical activity. The connection is simple: you will burn calories more quickly if you have greater muscle.

Recognizing the Dual Aspects of Metabolism

Although metabolism is a complicated process, it may be divided into two primary components that cooperate to maintain homeostasis in the body:

The breakdown of food carbohydrates, proteins, and fats into smaller molecules is known as catabolism. The body uses the energy released by this for a variety of purposes, including cell activity, warmth, and movement.

On the other hand, anabolism entails the construction and restoration of bodily tissues, such as muscles and organs. The energy from catabolism is used in anabolism. The excess nutrients are deposited as body fat when we eat more than our bodies require for energy or repair.

Why is Metabolism important?

Simply said, metabolism is the biological mechanism by which your body burns calories and uses energy. By transforming the food and nutrients you eat into the energy your body needs to breathe, circulate blood, develop and repair cells, and perform all other survival functions, it works around the clock to keep your body going, even when you’re asleep or relaxing. Having a good metabolism helps in better physical and mental health.

Slow metabolism and how to increase it?

Despite exercising and following diets, many people in today’s fast-paced environment still struggle to lose weight.

One reason that was missed? sluggish metabolism. Fatigue, mood changes, digestive problems, dry skin, hair loss, and cold sensitivity are some of the symptoms that may result from it. Stress, restless nights, and a propensity for sweet or fatty foods might all be signs that your body isn’t effectively turning food into energy.

The Reasons Behind Slower Metabolism

Severe calorie restriction slows metabolism by forcing the body to save energy.
Hormones that control metabolism are disturbed by long-term stress and sleep problems.
Your resting metabolic rate may drop if you consume too little.

How to Increase Metabolism Naturally?

Consume green tea: includes catechins and caffeine, which may increase metabolism. It is normally safe to consume up to 6–8 cups per day (see a doctor if you are pregnant, nursing, or taking medication).

Eat Enough Calories: Depending on activity levels, men need 2,000–3,000 calories per day, while women (19–30 years old) need 1,600–2,400. Your metabolism may be slowed by eating too little calories. Pregnancy and nursing females need up to 452 additional calories again depending on other variables such as trimester or age of the infant while nursing.

Make Protein a Priority: Compared to diets with lower protein content, those with higher protein intakes (25 percent of daily calories) burn more energy. Maintaining muscle mass is another benefit.

Strength Training: Using weights or resistance training to gain muscle increases your resting metabolic rate.

Try HIIT Workouts: Research has shown that even after workouts, high-intensity interval training can raise metabolic rate and fat burn.

Keep Up Consistent Eating Habits: Eating regular meals and refraining from late-night snacks aid in metabolic regulation.

Hormones that affect metabolism

The distribution of body fat, metabolism, and hunger are all significantly influenced by a number of important hormones. Gaining knowledge about these hormones can help one understand weight gain, fat storage, and metabolic health.

The pancreas produces insulin, which aids in controlling the metabolism of fat and carbohydrates. One of the main risk factors for type 2 diabetes and metabolic syndrome is poor glucose regulation, which can result from ineffective insulin signaling in obese individuals.

The pituitary gland secretes growth hormone, which promotes bone and muscular development as well as height growth. Additionally, it has a major impact on metabolic function, which affects how the body develops lean tissue and utilizes fat.

Fat cells produce the hormone leptin, which aids in controlling hunger and energy balance. Research indicates that leptin levels decrease under low-calorie (low-kilojoule) diets, which may increase appetite and impede metabolism. This could be the reason why many crash dieters end up gaining weight. More study is required, even though leptin therapy has shown promise in maintaining weight loss. Additionally, estrogen’s and androgens (sex hormones) affect metabolic rate and fat distribution, especially during menopause, pregnancy, and puberty.

How Is Metabolism regulated?

Your body consumes energy throughout the day, and your metabolism is controlled by a number of internal processes. Your degree of exercise, nutrition, muscle mass, hormones, and general health all affect these processes. Making lifestyle decisions that promote a healthy energy balance is made easier when you are aware of the essential elements of metabolism.

1. RMR, or resting metabolic rate

RMR is the quantity of energy required by your body to sustain essential processes, such as breathing, circulation, and temperature regulation, both while you are awake and when you are sleeping in a neutral setting. It accounts for the largest portion of your daily energy usage.

2. BMR, or basal metabolic rate

Similar to RMR, BMR is assessed under more stringent guidelines (fasted, after sleep). It supports essential processes including breathing, heartbeat, hormone regulation, and cell repair and makes up 50–80% of your daily energy use.

3. Food’s Thermic Impact (TEF)

The energy your body utilizes to break down, absorb, and store nutrients from food is known as thermogenesis, or TEF. Usually, it accounts for 5–10% of your daily energy use.

4. Energy from Physical Activity

This is the energy you expend when you move, whether it’s for regular activities like walking the dog, climbing stairs, or even fidgeting, or for more purposeful ones like running or working out at the gym. Although it might vary greatly, this represents around 20% of daily energy use for people who are moderately active.

A. Foods & Diets That Boost Metabolism

A quicker metabolism can be naturally supported by several nutrients. The thermic effect increases calorie burn because foods high in protein, such as eggs, chicken, and lentils, take more energy to digest. Compounds like capsaicin, which are found in spicy foods like chilli and cayenne, may somewhat increase metabolism. Caffeine and antioxidants included in coffee and green tea can also increase energy expenditure and fat oxidation. High-fiber fruits, vegetables, and whole grains enhance metabolic health by lowering blood sugar levels and promoting feelings of fullness. As your body uses energy to reheat the water, being well hydrated especially with cold water may provide a slight increase in metabolism.

B. Movement & Exercise

The metabolism is significantly influenced by physical activity. Strength training increases muscle mass, which raises your resting metabolic rate (RMR) and increases calorie expenditure during rest. It has been demonstrated that High-Intensity Interval Training (HIIT) increases calorie burn during and after exercise. Furthermore, your total daily energy expenditure can be greatly impacted by NEAT (non-exercise activity thermogenesis), which is the term for daily activities like walking, housework, and fidgeting.

C. Modifications to Lifestyle

An important factor in controlling metabolism is lifestyle. To maintain the balance of your metabolic hormones, try to get 7 to 9 hours of good sleep every night. Because cortisol slows metabolism, stress management techniques like journaling, meditation, or therapy can help reduce cortisol levels. Steer clear of crash diets and extended fasting, as these might cause the body to slow down and preserve energy. Above all, maintain long-term metabolic function by sticking to healthy practices.

Myths Regarding Increasing Metabolism

There are a lot of misconceptions about metabolism. Eating small, frequent meals throughout the day, for instance, does not “boost” metabolism in a substantial way. Similarly, fat-burning pills might be deceptive and lack scientific support, despite their frequent claims of rapid outcomes.

Use a balanced strategy to increase your metabolism: take care of your sleep and stress levels, eat a healthy, protein-rich diet, move throughout the day, and build muscle through resistance training. Short-term solutions are not nearly as successful as long-term, persistent lifestyle changes. Your metabolism will improve if you put your general health first.

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Nidhi Gupta

Nidhi Gupta is an ACE-certified personal trainer and nutritionist. She has many years of experience helping people reach their fitness goals. Nidhi loves helping people live healthier lives and enjoys sharing what she knows. Contact her to learn more about how she can help you get fit.