If you are someone who has been unsuccessful at weight loss or weight maintenance, maybe it’s time to look at what may be getting in the way – your metabolism.

Metabolism, also known as basal metabolic rate (BMR) is the rate in which the body uses energy or calories to support keeping you alive – it’s all those involuntary things our body do without us even having to think about it – our heart beating, blood circulating, respiration, temperature maintenance, nerve activity and so forth.

The rate of each person’s individual metabolism can vary due to numerous factors:

·        Age – BMR is higher when young and slows down with age as lean muscle mass declines and is replaced with fat mass

·        Body composition – The more muscle mass, the higher the BMR.  Men tend to have more muscle mass than women thus men burn more calories and lose weight easier

·        Fasting/starvation/malnutrition – These lower BMR

·        Thyroxine – This is a hormone produced by the thyroid gland which directly controls BMR.  The less thyroxine produced, the less calories you burn

What are the seven worst things you might be doing to slow down your metabolism making weight loss more difficult?  Let’s take a look:

1.      Not eating breakfast – Too tired to fix breakfast?  Don’t have enough time?  Not hungry? You really should reconsider.

   Why it slows metabolism - Study after study has shown those who skip breakfast are more likely to be overweight or obese no matter where they live or what culture they belong to. When we sleep during the night, our metabolism naturally slows down due to inactivity. Once awake, it’s important to eat within about an hour to help speed up metabolism aiding in appetite control and feeling satisfied preventing a mid-morning hunger cycle and feeling sluggish.

  Solution –

   *Set out glasses, cereal bowls, spoons or anything else the night before to save time

                   *Non-breakfast foods can be eaten.  Leftovers from the night before, a handful of

                  walnuts or almonds with dried fruit, or mix a smoothie of low-fat Greek yogurt and

                  berries with a banana and juice.

                *Keep it light with whole wheat toast with peanut butter or poached or hard-boiled

                  eggs with whole wheat toast and fruit.

2.      Skipping or having inconsistent meal times – Skipping meals or having a chaotic eating schedule does affect your metabolism. 

   Why it slows metabolism - Your body will think it’s going into a starvation mode   making it hold onto extra weight since it has no idea when you’ll eat next.  Your body also needs nutrients available throughout the day and the calories they provide for your body to function properly.

   Solution –

   *Have consistent meals at regular times during the day getting your body into a routine

   *Eat breakfast, lunch, and dinner with one to three snacks depending on individual

     needs

   *Meals don’t have to be large but at least eat a couple of different foods that come from

     either low-fat dairy, fruits, vegetables, whole grains, legumes, nuts or seeds and lean

     protein like beef, poultry or fish

3.      Eating less than 1000 calories a day – Also known as crash dieting, reducing caloric intake too much can backfire. 

   Why it slows metabolism – Crash dieting usually does result in weight loss.  However, it’s unsustainable as eventually your body will wonder why you’re trying to starve it so it responds by slowing down your metabolism by as much as 30%.  Muscle mass is often lost on very low calorie diets and is replaced with fat mass which burns less calories than muscle.  Once you go back to a more normal calorie level, because your metabolism has been slowed down along with reduced muscle mass, the weight comes right back on. 

Solution –

                 *Women should not go below 1200 calories a day and men should not go below

                 1500 calories a day

               *To find out your individual calorie needs based on age, gender, weight, height and

                  physical activity level, go to:  http://www.choosemyplate.gov/myplate/indes.aspx

4.      Doing nothing to maintain muscle mass – The muscle mass we enjoyed while young is not going to last a lifetime unless we do something about it. 

Why it slows metabolism - Starting as early as in our 30’s, muscle mass can begin to decline and will accelerate as we age.  Maintaining muscle mass is critical for maintaining metabolism as it requires more calories to function than fat mass.  Each pound of muscle burns about 6 calories a day compared to only 2 calories a day for each pound of fat.  The more muscle mass, the more calories you will burn even at rest. 

Solution –

   *Strength training. Lifting weights can be done at any age and is crucial to slow or

     reverse muscle loss.  If you’re a beginner, start off slowly with lighter weights and

     seek the advice of a personal trainer or gym for proper form.

   *Sufficient protein intake of 25-30 grams at each meal.  This will provide available

     amino acids, the building blocks of protein, to help build muscle.  Choose lean beef,

     poultry, fish, eggs, low-fat dairy, nuts, beans and tofu.

5.      Doing aerobic exercise infrequently – Sitting most of the day and not getting your heart rate elevated for a sustained length of time is a surefire way to decrease metabolism.     

               Why it slows metabolism - Aerobic exercise of either low to high intensity will boost      

             metabolism as it elevates heart rate and gets the large-muscle groups of the body (legs,

             buttocks and abdomen) moving burning calories. The greater the intensity, the more    

             calories burned maximizing metabolism for several hours after the workout.

Solution –

   *Do at least 30-60 minutes most days of the week of aerobic exercise; workout sessions

     can be broken up throughout the day for convenience

   *If it’s been awhile, start off slowly and gradually build up

   *Aerobic exercise can include walking, jogging, dancing, playing tennis, soccer,

     bicycling or swimming. 

   *Look for ways to be active.  Take the stairs, go for a brisk 10 minute walk, dance to

     music, anything that gets you up and moving.

6.      Keeping meals as bland as possible – Don’t like spicy foods?  Maybe it’s time to fire things up.

   Why it slows metabolism - A compound called capsaicin which is responsible for giving spicy foods like chili peppers their fiery flavor, can also help generate heat raising body temperature and slightly raising metabolism by about 8%.  It can also increase a feeling of fullness and may work as an appetite suppressant. 

Solution –

   *Consider trying out jalapenos, habaneros, cayenne, garlic and chili peppers to foods.

     A little can go a long ways so use a light hand when adding to a meal.

7.       Not drinking enough water – If the only beverages you choose to drink is anything but water, you have a drinking problem.        

   Why it slows metabolism -   A report in 2013 shown that 75% of Americans have chronic dehydration which can decrease BMR by 3%. Water is necessary for many chemical reactions in the body which help keep metabolism running smoothly. Also drinking one to two cups of water before a meal can create a fuller feeling resulting in eating less food.   

Solution –

   *Everyone has different water needs depending on size, body composition and

     activity level but at least eight 8-ounce glasses of water a day should be consumed

   *Don’t like the taste?  Add lemon, lime, orange or cucumber slices or mint leaves to a

     pitcher of water in the refrigerator for a refreshing flavor. 

The more of the seven solutions you use to help speed up your metabolism, the more likely you’ll find your body turning into an efficient calorie-burning machine making weight loss efforts easier.

ABOUT CHERYL MUSSATTO, REGISTERED DIETITIAN

Cheryl Mussatto has over 30 years of experience as a Registered Dietitian and has worked in a variety of settings that cover a wide span of nutrition experience.  Currently she works as an adjunct professor for two community colleges, Allen Community College in Burlingame and Butler Community College in Council Grove, Kansas teaching two courses, Basic Nutrition and Therapeutic Nutrition. Cheryl also is a contributing author for osagecountyonline.com, an online newspaper and Edietitians, a global free nutritional and health magazine. Her articles for both publications pertain to nutrition topics that cover a diversity of health and nutrition interests for the general public.  She is also certified as a health and wellness coach.