Nutrition

Is My Metabolism Slow?

What’s Actually Going On—And What You Can Do About It

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Published: 2025-05-22

Let’s talk about something I hear from clients all the time: "I just have a slow metabolism—that's why I can’t lose weight."

It’s an incredibly common belief, especially if you feel like you’re doing everything “right” but the scale won’t budge. As a trainer who’s worked with women for years, I can tell you this—your metabolism likely isn’t the problem. At least, not in the way you think.

Let’s break down what metabolism really means, why it sometimes feels like yours is slow, and what you can actually do to support it.

🔬 What Is Metabolism, Really?

Metabolism refers to all the chemical processes your body uses to convert food into energy. When people say “I have a slow metabolism,” they’re usually referring to their basal metabolic rate (BMR)—the number of calories your body burns at rest.

But metabolism is more than just your BMR. It includes:

  • Resting Metabolic Rate (RMR) – about 60–70% of daily energy use

  • Thermic Effect of Food (TEF) – calories burned digesting food (~10%)

  • Physical Activity – this varies a lot depending on your lifestyle

  • Non-Exercise Activity Thermogenesis (NEAT) – daily movement like walking, fidgeting, etc.

Most people’s “slow metabolism” is actually more of a lifestyle or behavior-based slowdown.

🧠 Why People Think Their Metabolism Is Slow

Here are a few reasons this belief is so common:

  1. Age-related Changes Yes, metabolism can slow down with age—but not drastically. According to a 2021 study in Science, metabolism actually remains relatively stable from ages 20 to 60, only declining significantly after 60 (Pontzer et al., 2021).

  2. Dieting History Chronic dieting and under-eating can decrease your metabolic rate over time by lowering energy expenditure and altering hormones like leptin and thyroid hormones. This is often mistaken for “permanent damage,” but it’s usually reversible.

  3. Lack of Muscle Mass Muscle is more metabolically active than fat. If you’re not strength training, your body isn’t burning as many calories at rest. Over time, muscle loss (especially as we age) can feel like your metabolism has tanked.

  4. Low NEAT If you sit for most of the day and aren’t moving much outside workouts, your metabolism might feel sluggish simply because you’re burning fewer calories overall.

  5. Medical Conditions Hypothyroidism and certain medications can affect metabolic rate. If you suspect a medical cause, definitely consult your doctor or get lab work done.

🚀 How to Support a Healthy, Efficient Metabolism

The good news? You can absolutely influence your metabolism with simple, sustainable habits. Here’s how:

1. Lift Weights Regularly

Strength training helps build and maintain lean muscle, which boosts your resting metabolic rate. Aim for at least 2–3 sessions per week focused on compound movements like squats, deadlifts, and presses.

2. Eat Enough Protein

Protein has the highest thermic effect of food—your body burns more calories digesting it. It also helps maintain muscle. I often recommend 0.7–1 gram of protein per pound of body weight, depending on goals.

3. Stop Chronically Under-eating

If you've been eating 1,200 calories a day for months (or years), your metabolism has likely adapted. In many cases, a reverse dieting protocol can help restore your metabolic flexibility.

4. Increase NEAT

Take the stairs, walk while on calls, stretch between meetings—small movement adds up. NEAT can account for hundreds of calories per day.

5. Manage Stress and Sleep

Chronic stress and poor sleep impact hormones like cortisol and insulin, which can interfere with metabolism. Aim for 7–9 hours of quality sleep and use stress management techniques that work for you (like deep breathing, journaling, or walks).

🧭 Final Thoughts

If you're feeling stuck, it's not because you're broken or destined to struggle. In most cases, a "slow metabolism" is a mix of habits, muscle mass, and lifestyle—things you can change.

And if you're not sure where to start? That’s exactly where coaching can help. I help women just like you rebuild their relationship with strength training, food, and their bodies—without fad diets or burnout.

Let’s ditch the myth of the broken metabolism and get back to basics—because your body is way more adaptable than you think.

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