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 adage "calories in, calories out"! It's so tricky I'm only going to list a few of the everyday 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 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 several things can affect it and throw it off course. Examples include autoimmune diseases and mineral deficiencies (e.g., iodine or selenium).
Tip: Talk with your doctor about having your thyroid hormones tested, or contact me for additional support, testing, and coaching.
Poor Food Choices
When people lose weight, their metabolic rate often slows down, and 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 reduce the amount of fat, it, unfortunately, can also reduce your muscle. As you know, more muscle means faster resting metabolic rate.
Tip: Ensure you eat enough food to fuel your body without overdoing it.
Your size and body composition
In general, more prominent people have faster metabolic rates. 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, and 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.
This 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 contribute to more activity in your day.
Tip: Incorporate movement into your day. Also, exercise regularly.
Lack of sleep
Plenty of research shows the influence that sleep has on your metabolic rate. The consensus is to get 7-9 hours of sleep every night.
Tip: Create a routine that allows at least 7 hours sleep every night.
Recipe (Selenium-rich): Chocolate Chia Seed Pudding
Serves 4
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
One tablespoon of 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 for several minutes (or overnight) until desired thickness is reached.
Serve & Enjoy!
Tip: Makes a simple, delicious breakfast or dessert topped with berries.
Here are a few tips from my Youtube Channel back in December; Click Here
As promised, here is the link for the coffee and teas I use daily, Organo
For additional information: Join the Aging Well for Longevity Community; many new things will enlighten the ending of the Summer. Topics will include - The Healthiest Condiments You Should Be Using in Your Kitchen, Simple Wellness Routine Changes to Make Starting Today, 3 Great Ways for Revving Up Your Digestion, and 5 Shortcuts for a Healthier You. You will also have the experience of learning informative wellness information and discussions, including body, mind, and spirit, to ensure you and your family a healthy life.
Thank you, and have a healthy, happy week!
Kathy Morris
Symplicity Wellness
References:
If you need support with any of these issues, please contact me:
