Tips to boost your metabolism or keep it from slowing down

What is metabolism?

Metabolism is a set of chemical reactions that occur within cells to generate energy or change food into energy. Respiration, blood circulation, cell growth and repair, and other vital functions depend on this process. In essence, your metabolism determines how efficiently your body burns calories and converts them into energy. 

What factors influence your BMR?

BMR is influenced by many factors: 

• Age: As you get older, your metabolic rate slows down. 
• Body composition: The ratio between fat, fluid volume, muscle and bone. A lower fat percentage and higher percentage of muscle mass is associated with a faster metabolism. 
• Diet: What you eat has a big influence on your metabolic rate. 
• Gender: Women generally have slower metabolisms than men. 
• Active or inactive lifestyle: The more active you are, the faster nutrients are converted into energy.  
• Overall health: An illness or disease can disrupt the way your body converts what you eat and drink into energy. 
• Medication: Some medications can alter your body composition and chemistry. This, in turn, can affect your metabolism.  
• Genetics: Some families have faster metabolisms than others. 

What are signs of a slow metabolism

Are you struggling to lose weight? A slow metabolism may be the culprit. Here are some signs to look out for: 

• You are always tired. A slow metabolism can cause fatigue and low energy levels. This is because the body is not converting nutrients into energy efficiently.  
• A slow metabolism can make it difficult to lose weight, even if you are eating a balanced diet and exercising regularly. You may even gain weight. This is because a slow metabolism burns fewer calories. 
• Dry skin. The hormones that control your body’s metabolic process also play a role in keeping your skin hydrated. 
• You always feel cold. Body heat is produced by metabolism. Having a low body temperature could mean slow metabolism.  
• Gastrointestinal complaints, such as constipation, diarrhoea or bloating. 

Every body is unique. The above signs do not necessarily mean that your metabolism is slow. If you think you might have a slow metabolism, talk to a doctor. Doctoronline can help you deal with a slow metabolism and provide personalised treatment suggestions.  

Tips to speed up your metabolism

There are various things you can do to boost your metabolism. There are factors that influence your BMR that you cannot change, like your age and genetic predisposition. But there are also things you can change. Some tips: 

1. Make sure you get enough protein 
   There is evidence that a higher protein intake increases thermogenesis, the process of heat production in the body, which is an indicator of your metabolic rate and how your body burns calories. Research shows that protein-rich foods boost your metabolic rate by 20-30%, compared to 5-10% for carbohydrates and 0-3% for fats. Consuming protein can also reduce appetite and muscle loss during weight loss. 
2. Build muscle mass 
   Muscle needs more energy to function than adipose tissue (fat). This means that the more muscle mass you have, the higher your BMR will be (and the more calories you burn). Weight training or high-intensity training is particularly effective for building muscle mass. Strength training also helps increase your resting metabolic rate.  
3. Move around 
   Sitting for long periods is thought to slow metabolism which in turn can lead to weight gain. Get up, move around or take a walk. Or ask for a standing desk if you have an office job. The more you sit, the less calories you burn. 
4. Drink plenty of water and green tea 
   Drinking water is essential for the body. Even mild dehydration can slow your metabolism. Green tea may slightly stimulate fat metabolism, the process that breaks down ingested fats. Green tea contains both catechins and caffeine, which increase metabolism. Research shows that green tea has the potential to boost fat burning and optimise calorie consumption. 
5. Get good quality sleep  
   Sleep supports metabolic health. Lack of sleep triggers the release of ghrelin, the hunger hormone, while lowering leptin levels, the satiety hormone.  
6. Use certain herbs 
   Certain spices may have a positive effect on metabolism. Capsaicin is a naturally occurring compound found in peppers, such as red peppers. Some research shows that capsaicin can slightly boost metabolism, increasing the number of calories you burn throughout the day. Ginger and cayenne pepper are also known to speed up metabolism. 
7. Drink caffeinated beverages 
   Caffeine increases the release of neurotransmitters such as adrenaline into the bloodstream. These chemicals help burn fat.  
8. Avoid stress 
   Stress can cause hormone changes in the body and a quick rise in cortisol. Cortisol regulates appetite. Research shows that having high levels of cortisol is linked to weight gain and can potentially slow down metabolism. It is important to identify personal stressors in your life. Based on this information, a medical specialist can create a personalised treatment that addresses your specific needs. 

Beyond burning calories

The process of speeding up metabolism goes beyond just burning calories. It’s a strategy that involves improving overall health, increasing energy levels and achieving sustainable weight loss. These practical tips offer a starting point to improve your metabolic health without rigorous diets or loss of muscle mass. 

What can weight loss medications do?

Do you want to burn fat more effectively? If the above tips do not produce the desired results, you could consider talking to a doctor about weight loss medications. There are medications that suppress appetite, increase the rate of metabolism or reduce fat absorption.  

Take your first step to a faster metabolism

Are you considering taking a weight loss medication or do you need help to achieve your goals? Doctoronline can provide personalised support. Whether you need help with deciding on food choices or lifestyle changes, or making an informed decision about whether or not to use weight loss drugs, our team of affiliated doctors is here for you.