Mar 122017
 

Why is My Metabolism Slow?

 

If you’ve gained weight and/or feel cold and tired it may just be that you have a slow metabolism.

 

The next question of course is “why is my metabolism slow”?

 

Well, that’s a great question!  Since your metabolism is how your body takes food and oxygen and uses it to fuel all of its biochemical reactions there are a lot of things that can slow it down.

 

In this post we’ll talk about five common reasons your metabolism could be slow including: thyroid hormones, history of dieting, size and body composition, activity level, and lack of sleep.  I’ve also included a tip that you can try for each one of these possible “metabolism busters”.

 

Plus I’ll share one of my delicious thyroid-loving mineral-containing recipes that you can make for breakfast or dessert.

You may feel tired, cold or that you’ve gained weight.  Maybe your digestion seems a bit more “sluggish”.

 

You may be 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.  And 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.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Tip: Talk with your doctor about having your thyroid hormones tested.

Tip: Increase & repair that foundation of your health by increasing your vegetable intake, here’s what helps me.

Tip: How to Help Balance Your Thyroid

 

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 amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have.  As you know more muscle means faster resting metabolic rate.

 

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

Tip: I so wanted this to be true

 

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…

 

Your activity level

 

Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because you’re also getting hotter.

 

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.

 

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 every night. Here are some tips.

 

Recipe (Selenium-rich): Chocolate Chia Seed Pudding

Serves 4

 

  • ½ cup Brazil nuts
  • 2 cups water
  • nut bag or several layers of cheesecloth (optional)
  • ½ cup chia seeds
  • ¼ cup unsweetened cacao powder
  • ½ teaspoon ground cinnamon
  • 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.

Check out Raw- mazing Chia Pudding

What is Metabolism??

 

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Doug and sue with pants April 2016“The best decision we’ve made regarding our health was consulting with Tanya.  Her enthusiasm to help people gain control of their health, her motivational stories and her enthusiasm have helped us lose weight & inches and gain confidence.  Tanya made us feel comfortable right from the start.  We look forward to each personal training and coaching session with her.  She keeps us on track and we know that she is always there for us – just a call or an email away!” – Doug & Sue, Kinmount

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sitting Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and has coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 Day Program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca

Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.

Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca  has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!

Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.

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References:

 

http://www.precisionnutrition.com/metabolic-damage

 

http://www.precisionnutrition.com/thyroid-and-testing

 

http://www.precisionnutrition.com/all-about-energy-balance

 

https://authoritynutrition.com/6-mistakes-that-slow-metabolism/

 

https://authoritynutrition.com/10-ways-to-boost-metabolism/

 

http://summertomato.com/non-exercise-activity-thermogenesis-neat

 

 

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