by Pamela A. Popper, Ph.D., N.D.
I regularly talk to people who say things like “I just have a very slow metabolism.” They believe that the reason they have developed a weight problem is their slow metabolism and that there is little they can do about the problem. There are people who have developed slow metabolisms, but this is a very fixable condition.
Your metabolism is the rate at which you burn calories, so obviously a slow metabolism makes it easier for you to gain weight or maintain a heavier body.
There are three parts of your metabolism. Your basal metabolism accounts for 60% of the calories you burn. You burn these calories by just existing on a daily basis. Your activity metabolism represents about 30% of what you burn, and not only includes exercise, but cleaning, gardening and other activities. Thermic metabolism represents the calories you spend digesting food.
Changing your exercise and eating patterns can change all three parts of your metabolism, with exercise being an extremely important contribution.
Weight lifting elevates your activity metabolism while you are lifting weights, but also creates an “afterburn” that can last for as long as 48 hours. Afterburn is the period of time your basal metabolism remains higher after exercise is completed. Additionally, weight training builds muscle, and you will burn an extra 50 calories or so with every pound of muscle you develop. Weight lifting also increases your body’s production of human growth hormone, which will help you to burn fat and build muscle.
It will be almost impossible to change your “slow metabolism” to one that is faster without aggressive exercise and without working to change your body composition. Many people are frustrating themselves by trying to avoid doing this.
Eating habits impact metabolism also. Skipping breakfast lowers your thermic metabolism and slows your activity metabolism, resulting in your having less energy, which can adversely affect your activity levels.
Dehydration also slows your thermic metabolism and causes fatigue, which will also inhibit the amount of physical activity you engage in.
A slow metabolism is not a myth, but rather a condition that results from a sedentary lifestyle and making the wrong food choices over an extended period of time. It is completely reversible if you are willing to make the necessary changes in both diet and exercise.
Audrey’s note: Connect with me if this sounds like you. I can help you exercise, and figure out some fun healthy meal choices. If breakfast isn’t a habit, let’s talk, my breakfast smoothie is quick, easy, healthy and delicious.