If you've ever tried to lose weight and struggled to move the scale, you may have wondered if you have a slow metabolism and how to get a fast metabolism.
While we often look for quick fixes for how to boost metabolism, the first step is to actually look at the factors impacting your metabolism. From there, you can incorporate ways to boost your metabolic rate effectively.
not sure where to start? Let’s take a look at the top FAQs about metabolism and metabolic rate, the six factors slowing your metabolism, and the best steps to take if you're struggling with yours!
Here are seven of the top FAQs about metabolism and their answers.
When we think of metabolism, we often automatically think of weight. But from a biological standpoint, metabolism is simply the process used by your body to convert the foods and drinks you consume into energy.
The process is rather complex and involves combing calories and oxygen to create energy in order for your body to function.
Your basal metabolic rate (BMR) is the number of calories your body needs to function while at rest. This is the minimum number of calories you’d need to consume each day to maintain your current weight, if you didn’t incorporate movement into your day.
A slow metabolism simply refers to the fact that your body burns calories more slowly than someone with a fast metabolism. That means your body needs less calories to perform its daily functions than someone with a faster metabolism.
Because a slow metabolism requires more energy, it often results in fatigue and lethargy. Additionally, you may find that because you burn calories more slowly, you experience unintended weight gain or have trouble losing unwanted weight.
Having a fast metabolism means your body burns calories faster than someone with a slow metabolism. As a result, your body needs more calories to perform its basic functions.
Because your body burns calories at a faster rate, having a fast or high metabolism often results in easier weight loss or generally lower body weight, higher heart rate, and sometimes feeling hot throughout the day.
If you’re wondering how to get a fast metabolism, the key to keep in mind is that you’re looking to burn more calories while at rest (or increase your BMR). To do so, you can incorporate a few lifestyle changes, such as exercising more, eating more of the foods known to require more energy to digest (more on that below), and getting enough sleep.
Now that we’ve discussed the top FAQs around how to get a fast metabolism, let’s take a look at the most common factors impacting your metabolism.
What lifestyle factors can you change in your search for how to get a fast metabolism? And for the ones that are beyond your control, is there anything you can do? Keep reading to learn!
If you’re searching for how to get a fast metabolism, you’ll be glad to know that you can give your metabolism a little boost through your dietary efforts.
There are certain foods that require more effort to digest, such as protein. In fact, according to a 2014 study, consuming protein could increase your metabolic rate by up to 30 percent! [1]
If you’re interested in boosting your metabolism through your diet, consider consuming more plant-based sources of protein, such as nuts, seeds, lentils, beans, mushrooms, and even quinoa.
Why plant-based? Studies have shown that swapping animal proteins for plant proteins supports cholesterol levels and increases both fiber and healthy fat intake! [2]
In your quest for how to get a fast metabolism, it’s important to consider the amount you exercise.
The truth of the matter is that incorporating movement into your day has been shown to increase your metabolic rate. And while high-intensity interval training (HIIT) is known to be incredibly effective, studies have shown other forms of exercise work, too!
According to a 2015 study, walking at alternating speeds can increase your metabolic rate quite effectively. [3]
Personally, I like to practice interval walking to improve overall fitness and cardiovascular health. Plus, it’s great for weight management and stress reduction!
Want a tailored walking program based on my own personal walking regimen? Click here for more info!
While there isn’t much you can do about this factor, it’s important to know that your gender at birth has a direct impact on your BMR.
The truth is that men tend to burn, on average, anywhere from an additional 750 to 1,000 calories per day. [4]
Ladies, if you’ve ever had the same dietary and lifestyle habits as a male significant other and found that you gain weight more easily than he does, this explains it!
Another reason you may be searching for how to get a fast metabolism is that you may have noticed a slight weight gain as you’ve gotten older. And you’re definitely on to something.
Research has shown that metabolism steadily slows after the onset of puberty, and once you hit 20 years old, you can expect a 2-percent decrease in your metabolic rate every 10 years. But there’s more
By the time you reach age 30, your metabolism has slowed to the point that you automically burn about 200 calories less each day than you did at 20! [5] And this number only increases each year.
While you can’t do much about your chronological age, the great news here is that you canimprove your metabolic age, which is your biological age based on your lifestyle and current state of health!
To learn more about how to do this, and to get a true calculation of your current metabolic age, click here.
One factor that may be standing in your way of how to get a fast metabolism is body composition. Luckily, that’s something you can have an impact on.
According to a 2019 study, having a lean body composition, meaning more muscle and less fat, was positively associated with consuming protein and fat in women. [6]
But how does that translate to an increased metabolism?
Well, did you know that a pound of muscle burns about three times the calories that a pound of fat does?
The translation here? The more muscle you have, the higher your BMR. In fact, research has shown that 80 percent of your BMR is dependent up on how much lean mass you have. [7]
So, if you’re looking for how to get a fast metabolism, increasing your muscle mass is a great place to start. And this doesn’t mean you have to spend hours at the gym.
You can try other strength-training workouts, such as yoga or Pilates. The key is to find what works for you and stick with it.
Many people often think that having a slow metabolism runs in the family. But the great news here is that this information doesn’t carry the weight we tend to think it does.
Researchers have discovered that heritable factors influence only about 10 percent of your BMR! [8] That means the majority of your metabolic rate is in your control and primarily depends on lifestyle factors.
How wonderful is it to hear that you have the ability to take control of your own health and metabolism through your individual choices? The power to achieve the life you want is in your hands.
So, what do you do next in your quest on how to get a fast metabolism? Take the points above and decide which ones are most doable for you first and create a plan. Then, take it one day at a time and begin with small, achievable goals.
And remember, if you need help, inspiration, guidance, or more, you can always reach out to me and schedule a health consultation where I can learn more about your individual situation and guide you as you reach your health goals!