What are the causes of a slow metabolism? How can you boost your metabolism and lose weight? Discover the key factors that can slow down your metabolism and effective strategies to rev it up.

Hormonal Changes and Metabolism Slowdown

As we age, our hormone levels can undergo significant changes, which can contribute to a slower metabolism. Researchers at the University of Texas Southwestern Medical Center found that a natural lack of estrogen receptors in the brain due to aging caused mice to gain weight without consuming more calories. This principle could also apply to humans, as “people put on 10 percent a decade because of how our hormones change as we age,” explains Dr. Eva Cwynar, an endocrinologist and metabolic medicine specialist.

Another hormonal factor that can slow metabolism is the decrease in testosterone levels in both men and women as they age. Testosterone helps regulate muscle mass, and the more muscle you have, the more calories you burn, even at rest. Men may be able to prevent this change by getting more vitamin D, as a recent study in the journal Hormone and Metabolic Research found, but the same effect has not been confirmed in women. To boost vitamin D intake, consider consuming egg yolks, salmon, and other fatty fish, as well as vitamin-fortified breakfast cereals.

Stress and Its Impact on Metabolism

Stress can also be a significant trigger for a slower metabolism. When you experience stress, your body’s level of the hormone cortisol rises, which can harm your metabolism, explains Dr. Christine Gerbstadt, author of Doctor’s Detox Diet and a spokeswoman for the Academy of Nutrition and Dietetics. Increased cortisol levels can cause you to overeat, and when you overeat, you can gain weight, further slowing your metabolism. To counteract the negative effects of stress, try to avoid people and situations that cause your stress levels to spike, and adopt a stress-busting exercise routine that will also help you maintain your weight.

Sleep Deprivation and Metabolic Changes

Lack of sleep can also lead to changes in your metabolism. When your body lacks sleep, it can have a difficult time metabolizing carbohydrates, which triggers a chain reaction. When you don’t metabolize carbohydrates effectively, your blood-sugar levels rise, leading to an increase in insulin levels. This tells your body to store unused energy as fat, slowing your metabolism. To stop this cycle, aim to set a consistent sleep schedule, going to bed and waking up at the same time every day, even on weekends.

The Impact of Dietary Fat on Metabolism

Eating too much fatty foods can also slow down your metabolism. When you consume a lot of fat, your metabolism slows down to conserve some of that fat for future use, and the net result is that you might start gaining weight. To maintain or improve your metabolism, focus on consuming lean meats, low- or nonfat dairy, and healthy monounsaturated fats found in raw nuts, fish, and avocados.

Medications and Metabolic Changes

Certain medications can also cause your metabolism to slow and your waistline to expand. These include antidepressants, diabetes drugs, steroids, and hormone therapies. If you suspect that a medication is causing weight gain, talk to your doctor. They may be able to prescribe a different medication, change your dosage, or suggest a better time of day to take it.

Health Conditions and Metabolism Slowdown

Some health conditions can also trigger a slowdown in metabolism. The classic example is hypothyroidism, a condition where your thyroid gland doesn’t produce enough hormones. “Your thyroid is the ‘thermostat’ of metabolism,” explains Dr. Gerbstadt. However, it’s important to note that some people may blame their slow metabolism on an underactive thyroid or other health condition when the real issue is overeating and lack of exercise. To find out for sure, ask your doctor to perform a blood test to check your thyroid function.

Boosting Your Metabolism

While there are many factors that can slow down your metabolism, the good news is that you don’t have to accept these changes passively. You can fight your metabolic triggers and make positive changes to rev up your body’s calorie-burning engine. The key is to address the underlying causes, whether it’s hormonal imbalances, stress, sleep deprivation, dietary changes, or health conditions. By working with your healthcare provider and adopting healthy lifestyle habits, you can take control of your metabolism and achieve your weight management goals.