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You are here: Home / Health and Wellness / Why Is My Metabolism Slow?

Why Is My Metabolism Slow?

Food/Recipe· Health and Wellness

26 Oct

Close up of man in sneakers running up stairs

Are you struggling to lose weight?

Maybe you feel tired, cold or maybe you’ve even been gaining weight.  Maybe your digestion seems a bit more “sluggish.”

Are you convinced that your metabolism is slow?

Why does this happen?  Why do metabolic rates slow down?

What can slow my metabolism?

Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  There are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

But don’t worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out!”  In fact, it’s so complicated I’m only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:

  • low thyroid hormone
  • your history of dieting
  • your size and body composition
  • your activity level
  • lack of sleep

We’ll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more.”

Low thyroid hormones

Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.  Ideally, it should work to keep your metabolism just right.  However, there are several things that can affect it and throw it off course, such as autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Tip: Talk with your doctor about having your thyroid hormones tested. And you want to make sure they are doing a full thyroid panel and not just testing your Thyroid Stimulating Hormone (TSH). Read more about the thyroid here.

Your history of dieting

When people lose weight their metabolic rate often slows down.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food.

While dieting can lead to a reduction in the amount of fat, unfortunately, it can also lead to a reduction in the amount of muscle you have (unless you are doing things to help build and strengthen your muscle).  As I am sure you already know, more muscle means a faster resting metabolic rate.

Tip: Make sure you’re eating enough food to fuel your body without overdoing it.

Your size and body composition

In general, larger people have faster metabolic rates.  This is because it takes more energy to fuel a larger body than a smaller one.

However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.

Muscles that actively move and do work need energy. Even muscles at rest burn more calories than fat.  This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have.

Tip: Do some weight training to help increase your muscle mass.

Which leads us to…

Group exercise class

Your activity level

Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell this by the fact that you heat up when you are working out.

Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

Tip:  Incorporate movement into your day.  Also, exercise regularly.

Girl in bed pulling sheets up to face

Lack of sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night.

Tip: Try to create a routine that allows at least 7 hours of sleep each night.

If you are interested in learning more on how to promote better sleep, clean up your diet, and becoming an overall “healthier” individual, feel free to reach out to me here.

(Selenium-rich): Chocolate Chia Seed Pudding

Serves 4
½ cup Brazil nuts (high in selenium- great for thyroid health)
2 cups water
nut bag or several layers of cheesecloth (optional)
½ cup chia seeds (rich in Omega-3’s)
¼ cup unsweetened cacao powder (40x the antioxidants of blueberries!)
½ teaspoon ground cinnamon (blood sugar stabilizer)
¼ teaspoon sea salt
1 tablespoon maple syrup

Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk.  If desired, strain it with a nut bag or several layers of cheesecloth.

Add Brazil nut milk and other ingredients into a bowl and whisk until combined.  Let sit several minutes (or overnight) until desired thickness is reached.

Serve & Enjoy!

Tip:  Makes a simple delicious breakfast or dessert topped with berries.

 

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An interesting question to ask ourselves. And then An interesting question to ask ourselves. And then once you have the answer, decide what the first step is...and TAKE IT!!!
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What is it about waking up early to watch the sun What is it about waking up early to watch the sun rise? What is it about this that sets the tone for your entire day? What is about this that allows you to breathe in this fresh breath of calming energy, a breath of beautiful gratitude for your existence on this amazing planet? What is it about a warm sunrise that melts away any concept of harshness in the world? The current problems of the world dissipate ...if only for an instant. For a moment there is no hatred, no fear, no jealousy, no divisiveness, no anger, no pain, no sorrow, no disease. Any negative emotion the human heart can feel disappears ...if only for a moment. 
.
So as long as I get the chance to watch the glow of the morning sun rise up over the vast horizon, there I will be.
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#godscreation #motherearth #yogapractice #naturerules #yogisofig #atlyoga #alpharettayoga #atlantawellness #mindbodysoul  #yogilove #yogisofinstagram #igyogafriends #myyogapractice #yogawithfriends #igyoga #yogiseeyogido #yogaeveryday #yogaposes #yogagirl #yogajourney #yogalove #yogaeverydamnday #godscreationisbeautiful #healthcoaching #yogainspiredfitness #thirsdayvibes #wellnessjourney #doyou
Take time to slow down. Notice the sensations in t Take time to slow down. Notice the sensations in the body, notice the breath, notice how you’re feeling right here in this very moment. When we bring #mindfulness into our practice, chances are, it will begin to seep into our daily lives. 
.
“Mindfulness is the aware, balanced acceptance of the present experience. It isn’t more complicated than that. It is opening to or receiving the present moment, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it.”
- Sylvia Boorstein
.
📸@gakimedia
Do you value the health and well-being of your emp Do you value the health and well-being of your employees? Of course you do!! Build resilience and reduce stress by incorporating yoga into the work day. 

Try it for free !

Don’t have the space, you say? If your place of business has an unused room, then you have plenty of space! Contact me today to set up a free class. Virtual options available as well. DM me for details.
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#alpharettaliving #downtownalpharetta #alpharettabusinesses #roswellliving #roswellga #alpharetta #alpharettabusiness #roswell #alpharettamoms #alpharettacorporate #alpharettabusinessassociation #corporateyoga #atlantayoga #atlantayogateacher #alpharettayoga #miltonga #downtowncrabapple #crabapplemarket #crabapplemarketga #roswellyoga #alpharettayogastudio #roswellyogastudio
Love this!💕
Courtesy of @wildyogatribe 🧘‍♀️
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#alpharettayoga #roswellyoga #atlyoga #roswellyoga #loveyoga #yogalove #yogaeverydamday
#atlyoga #atlantawellness #mindbodysoul  #yogilove #yogisofinstagram #igyogafriends #myyogapractice #yogawithfriends #igyoga #yogiseeyogido #yogaposes #yogagirl #yogajourney #healthcoaching #yogainspiredfitness #wellnessjourney
A consistent yoga practice will not rid you of lif A consistent yoga practice will not rid you of life’s problems, but it will help you grow to where you will begin to step over the things you once tripped on. 
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.
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#asana #yogilife #vinyasayoga #vinyasaflow #namaste #yogis #yogateacher #yogalove #yogini #yogalife #yogisofinstagram #yogafit #outdooryoga #yogacommunity #yogadaily #yogaphoto #alomoves #flexibility #yogaflow #yogafun #beachyoga #energizingyoga #yogainspiration #yogatime #gyanmudra #yogamotivation #igyogacommunity
I am so grateful to get to do what I love! . I tea I am so grateful to get to do what I love!
.
I teach yoga and mindfulness at several different places in our community. 
.
When a student at one of the recovery and addiction centers I teach at came up to me on his graduation night and told me that our yoga time was his favorite and that he will really miss it, and because of that, is looking at different places to continue his practice...... 
that right there is what it’s all about for me.🙏🏻 
#holdingspace #iloveyoga
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.
.
.
.
.
.
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#yogaformentalhealth #yogaforrecovery 
#miltonga #alpharettayoga #atlyoga #alpharettaga #alpharetta #roswellga #roswellyoga #loveyoga #yogalove #healthyself #deephealing
#atlyoga #atlantawellness #mindbodysoul  #yogilove #yogisofinstagram #igyogafriends #myyogapractice #yogawithfriends #igyoga #yogiseeyogido #yogaposes #yogagirl #yogajourney #healthcoaching #yogainspiredfitness #wellnessjourney
My love of yoga + anatomy lead me to this GEM of a My love of yoga + anatomy lead me to this GEM of a book!!!💎 Excellent read for anyone wanting to be able to help clients who are dealing with pain and/or rehabilitation from injury. After all, yoga is not just about the asanas. There are so many aspects that make the practice a beautiful adjunct to traditional therapies.✨🙏🏻 
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#yogamedicine #yogapractice #yogaforlife #yogisofig #healthyliving #balancedliving #yogawellness #atlyoga #atlyogateacher #alpharettayoga #roswellyoga #yogacommunity #loveyoga #yogiforlife
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Reader Interactions

Comments

  1. Pete says

    June 21, 2019 at 12:53 am

    Thank you for sharing your thoughts this will really help us out a lot. Eating the right amount of foods rich in amino acids can help you lose weight and build more protein in the body.

    Reply

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health_coach_yogi

✨Jenny, Yoga + Health Coach✨
An interesting question to ask ourselves. And then An interesting question to ask ourselves. And then once you have the answer, decide what the first step is...and TAKE IT!!!
.
.
.
.
.
.
.
.
What is it about waking up early to watch the sun What is it about waking up early to watch the sun rise? What is it about this that sets the tone for your entire day? What is about this that allows you to breathe in this fresh breath of calming energy, a breath of beautiful gratitude for your existence on this amazing planet? What is it about a warm sunrise that melts away any concept of harshness in the world? The current problems of the world dissipate ...if only for an instant. For a moment there is no hatred, no fear, no jealousy, no divisiveness, no anger, no pain, no sorrow, no disease. Any negative emotion the human heart can feel disappears ...if only for a moment. 
.
So as long as I get the chance to watch the glow of the morning sun rise up over the vast horizon, there I will be.
.
.
.
.
.
.
.
.

#godscreation #motherearth #yogapractice #naturerules #yogisofig #atlyoga #alpharettayoga #atlantawellness #mindbodysoul  #yogilove #yogisofinstagram #igyogafriends #myyogapractice #yogawithfriends #igyoga #yogiseeyogido #yogaeveryday #yogaposes #yogagirl #yogajourney #yogalove #yogaeverydamnday #godscreationisbeautiful #healthcoaching #yogainspiredfitness #thirsdayvibes #wellnessjourney #doyou
Take time to slow down. Notice the sensations in t Take time to slow down. Notice the sensations in the body, notice the breath, notice how you’re feeling right here in this very moment. When we bring #mindfulness into our practice, chances are, it will begin to seep into our daily lives. 
.
“Mindfulness is the aware, balanced acceptance of the present experience. It isn’t more complicated than that. It is opening to or receiving the present moment, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it.”
- Sylvia Boorstein
.
📸@gakimedia
Do you value the health and well-being of your emp Do you value the health and well-being of your employees? Of course you do!! Build resilience and reduce stress by incorporating yoga into the work day. 

Try it for free !

Don’t have the space, you say? If your place of business has an unused room, then you have plenty of space! Contact me today to set up a free class. Virtual options available as well. DM me for details.
.
.
.
.
.
.
.
#alpharettaliving #downtownalpharetta #alpharettabusinesses #roswellliving #roswellga #alpharetta #alpharettabusiness #roswell #alpharettamoms #alpharettacorporate #alpharettabusinessassociation #corporateyoga #atlantayoga #atlantayogateacher #alpharettayoga #miltonga #downtowncrabapple #crabapplemarket #crabapplemarketga #roswellyoga #alpharettayogastudio #roswellyogastudio
Love this!💕
Courtesy of @wildyogatribe 🧘‍♀️
.
.
.
.
.
.
.
.

#alpharettayoga #roswellyoga #atlyoga #roswellyoga #loveyoga #yogalove #yogaeverydamday
#atlyoga #atlantawellness #mindbodysoul  #yogilove #yogisofinstagram #igyogafriends #myyogapractice #yogawithfriends #igyoga #yogiseeyogido #yogaposes #yogagirl #yogajourney #healthcoaching #yogainspiredfitness #wellnessjourney
A consistent yoga practice will not rid you of lif A consistent yoga practice will not rid you of life’s problems, but it will help you grow to where you will begin to step over the things you once tripped on. 
.
.
.
.
.
.
.
.
.
#asana #yogilife #vinyasayoga #vinyasaflow #namaste #yogis #yogateacher #yogalove #yogini #yogalife #yogisofinstagram #yogafit #outdooryoga #yogacommunity #yogadaily #yogaphoto #alomoves #flexibility #yogaflow #yogafun #beachyoga #energizingyoga #yogainspiration #yogatime #gyanmudra #yogamotivation #igyogacommunity
I am so grateful to get to do what I love! . I tea I am so grateful to get to do what I love!
.
I teach yoga and mindfulness at several different places in our community. 
.
When a student at one of the recovery and addiction centers I teach at came up to me on his graduation night and told me that our yoga time was his favorite and that he will really miss it, and because of that, is looking at different places to continue his practice...... 
that right there is what it’s all about for me.🙏🏻 
#holdingspace #iloveyoga
.
.
.
.
.
.
.
.
.
.
#yogaformentalhealth #yogaforrecovery 
#miltonga #alpharettayoga #atlyoga #alpharettaga #alpharetta #roswellga #roswellyoga #loveyoga #yogalove #healthyself #deephealing
#atlyoga #atlantawellness #mindbodysoul  #yogilove #yogisofinstagram #igyogafriends #myyogapractice #yogawithfriends #igyoga #yogiseeyogido #yogaposes #yogagirl #yogajourney #healthcoaching #yogainspiredfitness #wellnessjourney
My love of yoga + anatomy lead me to this GEM of a My love of yoga + anatomy lead me to this GEM of a book!!!💎 Excellent read for anyone wanting to be able to help clients who are dealing with pain and/or rehabilitation from injury. After all, yoga is not just about the asanas. There are so many aspects that make the practice a beautiful adjunct to traditional therapies.✨🙏🏻 
.
.
.
.
.
.
.
#yogamedicine #yogapractice #yogaforlife #yogisofig #healthyliving #balancedliving #yogawellness #atlyoga #atlyogateacher #alpharettayoga #roswellyoga #yogacommunity #loveyoga #yogiforlife
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