Metabolism converts food into energy. But when it slows, sometimes we need a metabolic reset. Here are our top ways to increase slow metabolism.
Wouldn’t it be great if we could keep the metabolism we had at 12 well into our old age? Unfortunately, like many things, metabolism shifts with time.
While it’s natural for your metabolism to slow as you get older, it should stay in balance and keep you feeling energized, fit, and capable of keeping up with your body’s needs through time.
The trouble happens when our metabolism slows down faster than it should, causing issues like weight gain, fatigue, and metabolic imbalances.
So, can you reverse the decline in your metabolic rate? And if so, how?
What is Metabolism?
Before we dive into how you can actually reset your current metabolism, let’s get a clear idea of what metabolism really is.
Your metabolism isn’t just one thing or action; it’s the sum of a specific set of reactions that occur in the body to give you the energy you need to live. Metabolism occurs broadly in organ systems (like the digestive system) and on a much smaller scale in each cell of the body.
There are two main types of metabolism: catabolism and anabolism. Catabolism is the breakdown of complex molecules into simpler ones to give energy. A good example of this is breaking down the protein from your lunch into amino acids that can be used as building blocks.
Anabolism is the synthesis, or joining, of simple molecules into more complex ones – this takes energy. Once those amino acids are broken down from the protein in your lunch, they can be used as building blocks for more complex molecules (polypeptide chains) that eventually form your cells.
These two processes make nearly every function your body does to grow, heal, and maintain homeostasis possible.
An easy way to think about this is to imagine your body as a car. The food you eat is the fuel, and your metabolism is the car’s engine. We need the engine to use that fuel to move the car and take us where we want to go. In the body, this means breathing, circulating blood and fluids, moving muscles, repairing cells, maintaining body temperature, releasing hormones, and dozens of other vital functions and chemical reactions.
Striking a Balanced Metabolic Rate
If you’re alive, you have a metabolic rate. But how fast or slow your metabolism is can determine how healthy you are.
When the metabolic rate is balanced, the body efficiently processes nutrients and converts them into energy, while also managing waste products effectively. This balance not only supports physical activities but optimizes your organ system function. A balanced metabolism also helps you manage stress, hormone balance, immune function, and more.
What happens when your metabolism is too slow? This can be at the root of several health issues, including weight gain, fatigue, and metabolic disorders. A metabolism that is too fast can lead to unhealthy weight loss, nutrient deficiencies, fatigue, muscle weakness, and other issues. That’s why striking a healthy metabolic balance is always the goal.
How Does Metabolism Change with Age?
The metabolism you’re born with is not the metabolism you have now. In fact, metabolism shifts in nearly every stage of life to support the changing needs of your body.
> Childhood and Adolescence (0-18): Peak Metabolism
During the early stages of life, metabolism is in full force as the body requires a lot of energy for growth and development.
> Early Adulthood (18-30): Continued Peak Metabolism
Young adulthood maintains a relatively high metabolic rate as we continue to live active lives and seek out challenges.
> Middle Adulthood (30-40): Gradual Decline Begins
The transition from early to middle adulthood is where a subtle decline in metabolism begins. This is often a time when people notice gaining a little extra weight despite changing their eating or exercise habits.
> Later Adulthood (40+): Gradual Decline Continues
After the age of 30, the average metabolic rate tends to decrease by about 1-2% per decade. This decline is natural but can be influenced by factors such as genetics, lifestyle, and overall health.
> Metabolism: Men vs. Women
Generally, men experience a more gradual decline in metabolism compared to women. For women, other factors like hormonal changes in pregnancy and menopause can cause a more noticeable shift in the metabolic rate through their 30s, 40s, and 50s.
Understanding Metabolic Slowdown
Were you once able to enjoy all your favorite indulgent foods, but now even the smallest indulgence seems to tighten your jeans instantly? You could be experiencing metabolic slowdown. But weight gain isn’t the only sign.
Signs of Slow Metabolism
> Fatigue and Lethargy
Feel like your energy levels are at rock bottom? Increased feelings of fatigue can signal a metabolic slowdown as the body struggles to efficiently convert nutrients into energy.
> Weight Gain or Difficulty Losing Weight
As metabolism slows, the body becomes less effective at burning calories. This can lead to excess weight gain or difficulty shedding excess pounds, despite no change in diet or activity levels.
> Temperature Sensitivity
Metabolism is a warm process. As the body converts food into energy, it warms the body (just as your car feels hot after a long drive). So, feeling cold or more sensitive to cold environments can be a sign of a slowing metabolism.
> Digestive Issues
Metabolic slowdown can also slow down your digestion. As a result, you may notice symptoms such as bloating, constipation, indigestion, or other gastrointestinal discomfort.
Causes of Slow Down
It’s natural for our metabolism to slow as we age and lose metabolism-boosting muscle mass. But, how much your metabolic rate drops can be influenced by other, avoidable causes:
> Hormonal Changes
Hormonal fluctuations, especially in women during menopause, can speed up the decline of metabolism. This is due to estrogen decline; estrogen levels are known to influence how the body stores and utilizes fat, and with lower levels, fat is stored more and burned less.
> Lifestyle Factors
Certain lifestyle choices, such as a sedentary routine, eating processed foods, and not getting enough sleep, can drop your metabolic rate quickly.
> Medical Conditions
Certain medical conditions, such as hypothyroidism, insulin resistance, and hormonal imbalances, are known to impact metabolism. Managing these holistically is key to supporting your well-being while boosting your metabolism.
Can Slow Metabolism Be Reversed?
If you’re concerned about your metabolism, there’s good news. You may not be able to return to the metabolism of your teens, but you can speed up your metabolism and reach a healthy balance.
Metabolism is adaptable. Your body will speed up or slow down your metabolism based on your activity levels, diet, and other factors. So, the key to boosting your metabolism is to create an environment where your body needs to create more energy, quicker, and more efficiently.
Like any major change in your well-being, balancing your metabolic rate takes some time. How long it will take to speed up your metabolism depends on your current metabolic state, lifestyle, and other health factors.
That said, three months is typically a good milestone – it’s enough time for your body to adapt and for you to notice at least some change. If you don’t see improvements in three months, it may be worth consulting a health professional to find out why and if there’s something deeper preventing you from finding balance.
How to Jumpstart Metabolism
Feeling motivated yet? Boosting your metabolism is a great way to reach your weight loss, energy, or other health goals. But, the best approach is a well-rounded one. Use tips from each category – exercise, diet, and lifestyle – to create a metabolic wellness plan that works for you.
Exercise Tips to Speed Up Metabolism
Regular exercise is a non-negotiable habit if you want to speed up your metabolism. The more energy you burn, the faster your metabolism needs to work to provide the energy you need for other body functions. Get moving with these exercise tips:
1. Increase Daily Movement
Incorporate more movement into your day by taking the stairs, going for walks, or using a standing desk to avoid prolonged sitting, which can slow metabolism.
2. Increase Non-Exercise Activity Thermogenesis (NEAT)
Engage in daily activities like gardening, household chores, or taking the stairs to increase your overall energy expenditure, without spending hours at the gym.
3. Add Interval Training
Incorporate high-intensity interval training (HIIT) or circuit training to rev up your metabolism and burn fat by alternating between intense bursts of activity and short recovery periods.
4. Prioritize Strength Training
Engage in resistance or weight training to build muscle, as muscle burns more calories at rest than fat, thereby boosting your metabolism.
5. Try Functional Movements
Incorporate functional exercises that mimic daily movements, such as squats, lunges, and push-ups. These compound movements engage multiple muscle groups simultaneously, contributing to a more efficient metabolic boost. They also keep you flexible and limber as you age!
6. Take it Outside
Outdoor activities such as hiking, cycling, or even playing recreational sports are great for boosting metabolism. The changing terrain and variable intensities engage different muscle groups and elevate your heart rate, which boosts the metabolic response.
7. Consistency Beats Intensity
While increasing intensity is a great way to speed up metabolism, consistency is key. Don’t burn yourself out too early on too intense exercises. A regular exercise routine that you can sustain over the long term will ultimately help you reach your goals faster (and safer).
Diet Choices that Boost Metabolism
The speed of your metabolism is directly linked to what you eat. By eating a healthy diet full of foods that support a healthy metabolism (and avoiding those that plummet your metabolism), you can significantly reverse a slow metabolic rate.
1. Eat a Balanced Diet
Eat a well-rounded diet with adequate protein, healthy fats, and complex carbohydrates to provide the nutrients your body needs for optimal metabolic function.
2. Stay Hydrated
Your body needs water to properly metabolize food and even burn fat. Drink plenty of water throughout the day to avoid dehydration (which slows down your metabolism). Cold water may also slightly increase the number of calories burned, so opt for a refreshing chilled beverage when possible.
3. Limit Added Sugars and Processed Foods
Refined sugar causes intense blood sugar spikes and crashes, which leads to metabolic imbalances. When you eat whole, unprocessed foods, your blood sugar doesn’t spike and it stimulates your metabolism more than digesting simple sugars.
4. Consume Metabolism-Boosting Foods
Certain foods are known to boost your metabolism. Try adding more foods like chili peppers, green tea, coffee, and spices (such as cinnamon and turmeric) to give your dishes a metabolic boost.
5. Eat Regular Meals and Snacks
Eating regular, balanced meals and snacks throughout the day can prevent your body from going into “starvation mode.” When you’re in starvation mode, the metabolism slows down to preserve energy (including fat reserves). So, eating more regular meals maintains a steady metabolic rate and prevents fat and sugar storage.
6. Consume Enough Protein
Protein-rich foods require more energy for digestion, which increases your metabolic rate. Protein is also essential for boosting your overall energy, which helps you keep up with your metabolism-boosting exercise routine.
7. Enjoy Healthy Fats
Healthy fats are essential for hormone production, and hormone balance is crucial for metabolic balance. Enjoy healthy fats in moderation with foods like avocados, nuts, seeds, fatty fish, and olive oil.
8. Avoid Crash Diets
Starving yourself or limiting your food actually sabotages your metabolism. You can lose weight while keeping your belly and body satisfied.
9. Snack on Thermogenic Foods
Some foods, like celery, grapefruit, and apple cider vinegar, are believed to slightly increase metabolism due to their thermogenic properties. Eat these throughout the day to keep your metabolism charged.
10. Adjust Meal Timing
Experiment with intermittent fasting or time-restricted eating patterns. These are believed to improve metabolic health by giving your body extended periods without food.
Lifestyle Changes that Reverse Slow Metabolism
Maintaining a healthy metabolism requires more than a specific diet or exercise routine. It’s part of a lifestyle designed to support your whole health. There are many different habits and practices you can use to speed up your metabolism, so let’s start with these:
1. Get Enough Sleep
You might not think that laying in bed would get your metabolism going, but it’s essential. Without enough sleep, your body’s energy drops. In an effort to maintain energy for survival, your metabolism slows down and your hormones shift. When you get 7-9 hours of quality sleep each night, your body gets the rest it needs to allow for a more active, faster metabolism.
2. Reduce Stress
Stress can slow down your metabolism, all thanks to the hormone, cortisol. To combat this, practice stress-reducing activities like meditation, yoga, or deep breathing exercises. These naturally lower cortisol levels, and your metabolism falls back into balance.
3. Check Your Thyroid
One of the hidden causes of slow metabolism is an underactive thyroid. When your thyroid hormones are off, it can directly and significantly impact your appetite, weight, and overall metabolic state. Have regular check-ups to monitor your thyroid function to catch any underlying imbalances.
4. Try Cold Exposure
Want to quickly stimulate your metabolism? Cold showers, swimming in cold water, or spending time in a cold environment have been shown to boost metabolism. It does so by activating brown fat, which burns calories to generate heat to warm you up.
5. Supplement with Care
Some supplements, like green tea extract or capsaicin, are believed to have mild metabolic-boosting effects. For a more holistic and effective approach, consider trying the Aceva Ultimate Body Cleanse. This five-in-one comprehensive body cleanse flushes away excess waste, while also incorporating nutrients that assist the liver’s ability to remove toxins from the body, cleanse the digestive system, and enhance the immune system. With less “sludge” slowing you down and a revived digestive system, your metabolism gets a natural boost.
6. Track Your Progress
Monitor your habits, diet, and activity levels to understand how they affect your metabolism. Adjust accordingly based on what works best for your body. This could mean modifying the balance of strength and cardio exercises, updating your diet with a functional approach, or trying new stress management techniques based on your progress.
7. Enlist Expert Help
Trying to lose weight and boost your metabolism can be tricky if you don’t know where to start, or why things haven’t worked before. Our weight management program can help.
The MetaLife Lifestyle Empowerment Program is a proven and natural weight management solution designed to help you make lasting improvements in your eating habits, exercise routine, and stress levels. Along with personalized support, you’ll also get strategic supplements to regulate the hormones essential for weight loss, reduce cravings, increase energy, and stimulate continuous fat burning. Boosting metabolism from the root is one of the foundations of this program, so you can continue to make and sustain your progress.
Tools for Measuring Metabolism
You understand how your metabolism works. And now you know what you need to do to improve your metabolic rate. But how do you know where to start with adjusting your diet and exercise needs?
That’s where a few helpful tools come in to provide insights into your basal metabolic rate (BMR) and help you make informed decisions about your daily caloric needs, exercise goals, and more.
But first, what is BMR? Your basal metabolic rate (BMR) represents the number of calories your body needs at rest to maintain basic physiological functions, such as breathing and regulating body temperature. It serves as a baseline for determining your daily caloric requirements.
BMR Calculator
BMR calculators use factors like age, gender, weight, and height to estimate the number of calories your body needs when at complete rest. These calculators provide just an approximation, but they can offer a starting point for planning your meals and exercise.
Daily Calorie Chart
A daily calorie chart can help you determine how to adjust your calorie intake based on your activity level. The chart categorizes activity levels into sedentary (little to no exercise), moderately active (light exercise or sports 1-3 days a week), and very active (hard exercise or sports 6-7 days a week). Each level corresponds to a different multiplier applied to your BMR to help you customize your calorie needs and meal plan.
Functional Lab Testing
While tools like BMR calculators and daily caloric charts provide useful guidelines, individual variability exists. Factors such as muscle mass, genetics, and health conditions can influence metabolic rates. If you want a more precise and personalized way to plan your diet to support metabolism, functional lab testing and functional nutrition can help. This analyzes your body’s data to determine exactly what you need to reach your goals.
Need More Help Resetting Your Metabolism?
Improving your metabolism is possible, but it can be challenging at first. The more tools and techniques you have in your pocket, the better equipped you are to make quick progress, maintain your results, and restore a healthy metabolic balance.
A great place to start is by learning the best foods that boost metabolism. From oats to apple cider vinegar, certain ingredients can give your metabolism an extra boost while supporting your body’s nutrient needs. Discover all the foods for metabolism here!
There are also certain exercises that speed up metabolism faster than others. When you want to move the needle on your metabolism, try adding exercises like these to your weekly routine.
If you’re also struggling with poor digestion, fatigue, breakouts, pain, allergies, or other symptoms, it could be time for a cleanse. Aceva’s Ultimate Body Cleanse not only gives your digestive system a reset, but clears away toxins, and revs up your metabolism. In fact, the Ultimate Body Cleanse is a great first step to jumpstart your path to a metabolic reset.
Sometimes, you just need the support of a knowledgeable expert to make sure you’re on the right track. That’s where our AlignLife chiropractors and weight management experts come in.
Along with helping you live pain-free, chiropractors can also help you pinpoint the root causes of a slow metabolism and help you adjust your lifestyle to reach your goals.
Reach out to an AlignLife center near you to learn more, or schedule your visit today!
