Damaged Metabolism? You Can Fix It

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Ahh, metabolism — friend or foe? We understand its importance but did you know over time if we mistreat it with yo-yo diets or rapid weight loss, it may become damaged. Luckily, with the right lifestyle changes, you can repair it.

What is Metabolism?

Metabolism is a critical cycle in the body, responsible for producing energy. Your metabolism affects: 

  • Proper function of the organs
  • Reparation of the cells
  • Digestion of food
  • Breathing
  • Circulating blood
  • Controlling body temperature
  • Contracting muscles
  • Digesting food and nutrients
  • Eliminating waste through urine and feces
  • Functioning of the brain and nerves

Nutrition and Your Metabolism

Nutrition is key to metabolism. The pathways of metabolism rely upon nutrients that are broken down in order to produce energy. 

Essential nutrients supply energy (calories) and supply the necessary chemicals which the body itself cannot create. Food provides a variety of substances,  essential for building, upkeep, and repair of body tissues, and for the efficient functioning of the body.

A healthy and nutritious diet should include essential nutrients that come from carbohydrates, lipids, and protein. In addition, vitamins, minerals and water are necessary.

What Determines Your Metabolism?

Many factors affect how slow or fast your metabolism is.

These include:

  • Age
    • As we age, our metabolism gradually slows down. Metabolism decreases 5% each decade after age 40. 
  • Gender
    • Men have more muscle mass than women, therefore they will burn more calories faster. For women, especially after peak child-bearing years, their metabolism will also decrease.
  • Genetics
    • Your parent's metabolic rate affects yours. 
  • Weight
    • Surprisingly, people who are of a larger stature have more muscle mass. This actually allows them to burn more calories than a thinner person.  

What Causes Damaged Metabolism

Your metabolism can be damaged over time from unhealthy habits and lifestyle rituals such as:

  • Dieting on and off
  • Extreme diets
  • Rapid weight loss and weight gain
  • Overly exercising and under-eating
  • Lack of sleep
  • Smoking
  • Excessive alcohol consumption

Metabolism Repair Plan

After many years of experiencing a variety of diets, you must allow your body to gradually adapt to a new metabolic set point. Adapting these changes can repair your metabolism over time. 

  1. Nutrition
    1. Meal frequency: eat 5-6 small meals per day
    2. Meal timing: eat approximately every 3 hours
    3. Calorie intake: maintain a small calorie intake and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed)
    4. Food: Select natural, unprocessed foods — lean proteins like chicken, turkey, egg whites and fish, green vegetables, salad vegetables and other fibrous carbs
    5. Drink green tea and coffee: Green tea burns fat around the mid section. Drink it in the morning and interchange coffee as well. 
  2. Exercise: This is the best way to boost your metabolism. You'll burn calories during and after your workout while building lean muscle tissue, which speeds up metabolism over time. 
    1. Cardio training: Increase the intensity of your workout for a metabolic boost. 
    2. Weight training: Basic exercises that strengthen your arms, legs and of course the core will have a greater metabolism stimulating effect.  
  3. Vitamin D: Studies have shown those with a low Vitamin D level will gain weight at a rapid rate and will have difficulty losing it over the long term. Talk to your doctor about your levels.