Being an obesity medicine specialist, I actually frequently hear from our patients “they must have got a sluggish metabolism interfering using their weight loss procedure. However, I have discovered that several of them are unintentionally slowing it down. Just a tiny percentage of people are genetically “blessed” regarding having normal to quick metabolism.
A person’s metabolic process is afflicted by their particular genetic profile, nevertheless , other people factors affecting it are usually self-induced. The great information is that we may speed up our metabolic process if we can recognize certain habits or circumstances triggering it to slower it down.
But let us start simply by defining what exactly is metabolism.
Metabolic process is the process simply by which our body changes everything you eat and consume into energy.
Even whenever you are resting, your own body needs energy regarding breathing, blood circulation, digestive function and many more functions. The amount of calories that the entire body is using for these types of basic functions is identified as resting metabolism rate(RMR).
As I described earlier, several natural and self-induced factors can affect the RMR. These factors are:
1 ) Age: As we age group, our metabolism naturally decreases down. After the age of 30, our RMR reduces about one to two % per year. This particular is one of many reasons why most people gain weight as they get older. Muscle mass decreases, while fat mass increases, cutting down the rate from which we burn calories.
2. Body size and composition: Athletic and muscular people burn more calories, even when they are relaxing, so they are more likely to have a faster RMR than overweight individuals.
3. Gender: Men tend to have a lesser body fat percentage and higher muscle mass than women of the same age, which is the reason they burn more calories. A primary reason is that men produce ninety % more testosterone than women. Testosterone is a sex hormone that helps increase muscle mass and decrease fat mass.
4. Hormonal imbalance: Sex hormones for men and women decline as we age. The lack of estrogen in women and the amount of testosterone in both men and women can change the muscle/fat ratio. Testosterone helps regulate muscle mass, and the more muscle you have, the more calories you burn, even while resting. If you are experiencing symptoms of hormone deficit; ask your physician if you would benefit from hormone replacement therapy. I recommend natural hormone replacement treatment. For more information CLICK HERE (Hormone Replacement FAQ).
5. Poor nutrition/frequent crash diets: Patients who tend to eat food high in refined sugars and/or saturated fat, food with poor nutritional value or those ones who are on a very restrictive caloric diet on a regular basis tend to have slower metabolism. When you are not eating enough calories to meet your RMR, your metabolism slows down to conserve energy, and your body naturally responds by storing fat for future use. Crash diets cause muscle and water mass loss, rather than fat, slowing down your metabolism. Also, patients eating a non-balanced diet can have a deficiency of vitamins, minerals and essential amino acids. The deficit of these macronutrients and micronutrients can affect the rate of our metabolism. To maintain your metabolism or change it for the better, eat a well-balanced diet, rich in complex carbohydrates, lean meats, low or non-fat dairy and healthy monounsaturated fats. Supplementation with whole food vitamins and minerals are encouraged to keep your metabolism up and running.
6. Stress: Emotional stress causes your level of the hormone cortisol to rise, which can harm your metabolism. Increased cortisol levels can cause you to overeat, therefore , leading to weight gain (fat gain). Often, individuals impacted by life or emotional stressors could benefit from a regular exercise routine, helping release natural “feel good” brain chemicals (endorphins). Consult your physician if your symptoms are worsening or you feel that you need professional intervention.
7. Insomnia: Individuals who are having accumulative sleep deprivation may be affecting their RMR. Chronic insomnia can cause a dysregulation of certain hormones (cortisol, insulin and leptin). Insulin is a hormone that tells your body to store fat. Sleep deprivation appears to have a harmful impact on carbohydrate metabolism. When carbohydrates are not metabolized properly, your blood sugar levels increase. High blood sugar levels spike insulin levels, signaling your body to store unused energy as fat.
A research research examined the consequences of leptin, a protein associated with appetite control and the feeling of satiety. “Subjects who participated in the study showed reduced levels of leptin over sleep deprivation, and came back towards normal during the period of recovery sleep, suggesting that sleep may play an important role in metabolic regulation and possibly the etiology of obesity and the night-eating syndrome”.
8. Medications: The metabolic rate can be impacted by some drugs, such as antidepressants, diabetic medications, steroids, anti-thyroid agents and hormone treatments. Talk with your doctor if you suspect that a medicine is leading to weight gain. Your doctor may be able to prescribe a different medication or change your dosage.
9. Chronic diseases: Certain medical conditions such as obesity, hypothyroidism, diabetes or Cushing’s syndrome can slow down metabolism.
Obesity: Obese individuals with higher fat mass and lower muscle tissue tend to have a slower metabolism. As it was explained in the body size and composition section, individuals with more muscle mass will burn more calories at sleep.
Hypothyroidism or underactive thyroid: Thyroid hormones play an important role in regulating the metabolism and overall energy manufacturing. When the thyroid gland is not producing enough bodily hormones, all bodily processes — including your metabolism — sluggish down. Consequently, individuals impacted by this problem may experience weight gain, tiredness, cool intolerance, constipation, and reduced heart rate, among other symptoms.
Diabetes: It is not fully understood why diabetic patients generally have sluggish metabolism compared to non-diabetic patients. Research studies have shown that the higher blood sugar levels may actually fool the body into believing there’s a lot of energy around, making slowed down metabolism.
Cushing’s syndrome: Cushing’s syndrome is a problem that develops when the adrenal glands are producing an excess of cortisol. Cortisol is a hormone in charge of maintaining bloodstream pressure, regulating insulin, managing the immune system and the metabolism of healthy proteins, carbohydrates and fats. The particular excess of cortisol decreases down metabolism, resulting in obesity and increased body fat across the face and neck of the guitar. Additionally, it may cause fatigue, high blood pressure, high bloodstream glucose and mood ups and downs.
Consult with your doctor if you’re experiencing any of these symptoms.
10. Physical Inactivity: Lack of exercise physical activity can cause fat gain and slow our metabolism. As soon as we start exercising, our heart rate increases and blood pumps through our muscles. When you are working out, the muscles are burning calories as well as your metabolism increases. Regular exercise and high intensity interval training can boost your metabolism over the long-term.
RELATED READING: 8 Surprising Ways to Boost and Repair Your own Metabolism