Weight loss metabolism slow

So in practical terms, slow and steady may still win the race. Another obvious question is whether any particular diet can be helpful. Can you prevent metabolic problems by tweaking the protein-carb-fat ratios? What about micronutrients? In terms of macronutrients, finding a carb level that works for you is key. Eating enough protein can help regardless of carb level, because it increases the amount of energy you need to spend digesting the food, which ends up increasing your metabolic rate.

Macronutrients can also help in terms of managing leptin levels.

Leptin is another hormone involved in weight loss; you can read about it here. Maintaining leptin levels may help maintain thyroid hormone levels and also make you less hungry as a bonus. One major strategy for keeping leptin stable during weight loss is to occasionally do a higher-carb, higher-calorie re-feed, even if you normally eat lower on the carb spectrum.

Iodized salt not sea salt , fish, and seafood are all good sources. Sounds like Paleo!

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Another great strategy for reducing metabolic slowdown is to exercise. Exercise helps maintain metabolic rate and prevent metabolic adaptation to weight loss. Partly, this is because it preserves muscle mass, so more of the calories you burn come from fat, not from muscle. In the short term, this actually slows weight loss a little, because 1 pound of fat stores more calories than 1 pound of muscle, so it takes more days of a calorie deficit to burn a pound of fat than it does to burn a pound of muscle. But in the long term this is actually a good thing: remember that body mass is one of the biggest determinants of resting metabolic rate.

Preserving your lean tissue aka muscle helps keep your resting metabolic rate higher — and if your goal for weight loss is to look better, keeping your muscle will also help with that. They may "fidget" more — that is, they tend to be in motion even when engaged in non-exercise activities. Whether this tendency to move more or less is genetically programmed or learned remains uncertain.

But it can add or subtract hundreds of calories each day. Obese people expend more calories, on average, than lean people during most activities, in part because it takes more effort to move around. But they tend to be more sedentary, which makes it harder to get rid of body fat.

It's part truth and part myth that metabolism is the key to weight.

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The rising tide of obesity in this country cannot be blamed entirely on an inherited tendency to have a slow metabolism. Genes do not change that quickly.

Summing it Up

Something environmental — particularly, changes in diet and exercising too little — are much more likely culprits. The reality is that for most people, excess weight is not all due to bad luck, thyroid trouble or some other unexplained, uncontrollable external factor. It's simple accounting involving calories in and calories out that determines changes in weight over a lifetime.

Regardless of whether your metabolism is fast or slow, our bodies are designed to store excess energy in fat cells. So if you eat and drink more calories energy "intake" than your body expends energy "output" you will gain weight. On the other hand, if you eat and drink fewer calories than are burned through everyday activities including exercise, rest and sleep , you'll lose weight. Our bodies are also programmed to sense a lack of food as starvation. In response, our BMR slows down, which means fewer calories burned over time.

That's one reason why losing weight is often difficult. Perhaps the most remarkable thing about all of this is how little our weight tends to change from day to day. In fact, only a few excess calories each day could lead to significant weight gain at the end of a year. For example, eating an extra apple each day would lead to a weight gain of nearly 9 pounds by the end of one year!

Similarly, even a small reduction in calories each day could lead to remarkable weight loss. Eliminating dessert one day a week would lead to weight loss of nearly 6 pounds in a year. Many theories exist to explain what controls the amount of food a person eats, when they feel full and why they eat past the point of feeling full. These factors also play a role in determining one's ultimate weight. One theory is that each of us has a set point — a weight at which the body is "happy.

That may be another reason it is so hard to lose excess weight. But how that set point is determined and whether there truly is such a mechanism remain uncertain. When it comes to weight, metabolism is important and does have a genetic component. Whether you can change your metabolic rate, however, is a matter of considerable debate. Clearly, you can change how you balance the calories you take in against the calories you burn up through activity, which can change your weight.

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