Slow metabolism?

Stepmarasco · February 2019

Hey just wondering if there was anyone else on here with slow metabolism like myself. I exercise six days a week and a very healthy diet with little bread/pasta, dairy, or red meats. I have always struggled with my weight and my self imagine even though I have been eating healthy and exercising my entire life. I am still way over what I should be, but I was wondering if anyone else is in the same boat and if they had any tips.

puffbrat · February 2019

Are you tracking calories? Most weight is lost through diet, not exercise. And you don't need to cut out carbs, meat or dairy to lose weight. Just eat fewer calories than you burn.

estherdragonbat · February 2019

In all likelihood, you don't have a slow metabolism. It's not really a thing, at least not to the extent that most people believe: https://www.aworkoutroutine.com/metabolic-damage/

musicfan68 · February 2019

How do you measure your food intake? Do you weigh it on a food scale, or do you just "eat healthy"? I have always eaten pretty healthy, but even though you "eat healthy" doesn't mean you can't gain weight. The simple answer is you are most likely eating more calories than you think you are. The vast majority of people don't have "slow metabolism". It is more likely to be a calorie issue.

Also, exercise won't necessarily help you lose weight. Depending on what you do for exercise, it doesn't burn that many calories.

Luciicul · February 2019

Is it that you are unable to lose weight at all, or not losing as fast as you'd like? Have you lost inches instead? A couple things to consider I can think of:

1) Research has shown that when people exercise, they feel hungrier, and often eat more than they burn. This means even if you are exercising 6 days a week and eating healthy foods, you might be eating too much. Track your calories and make sure you are eating a less than you burn (and be wary of overestimating your exercise burn as trackers are not always accurate).

2) Have you had a check up with your doctor to make sure you don't have any health issues that could affect your weight? Thyroid, insulin resistance, vitamin deficiencies, etc.

3) Have you gained and lost weight before? Studies have shown that when people lose weight through diet and/or exercise their basal metabolic rate can drop by up to 30% compared to someone the same height & weight who has never gained/lost weight. One study of Biggest Loser participants found only 1 person in 20 was able to keep the weight off even when they all continued to eat healthily and exercise. So might have to eat less than what the calculators tell you to eat.

4) There are various theories about how you can speed up the metabolism, I don't think any is very solid science that can guarantee it, further research is required, but ideas include gut health (probiotic and prebiotic foods & resistant starch to increase beneficial bacteria in your small intestine and colon), strengthening your soleus muscles to improve blood circulation, getting a good night's sleep, stress relief, certain foods (e.g. spicy foods, green tea, caffeine, etc). None of the above are going to do any harm, so can give it a go.

Apart from that, yeah, there's also a genetic element. My dad had a lean body type, could eat anything and not get fat, and I have a brother and sister who have the same body type, while both my grandmothers were chunkier body type and fat even though they didn't eat that much, tended to be fairly healthy, and my other brother and sister and myself have that body type that accumulates fat easier. Means we have to work harder.

csplatt · February 2019

Sounds like a good time to bring up the food scale. Weighing portions and logging in MFP by ounces and grams will help you see where the extra calories come from. I even weigh my bananas!

ahoy_m8 · February 2019

It is amazing how much I can overeat while “eating healthy”. Especially with nuts. A tiny handful packs lots o calories. They’re my weakness. The solution? A scale. It dramatically simplifies everything.

Cahgetsfit · February 2019

Especially when eating "healthy" means those calorie bombs like those paleo deserts and stuff like that.

Just recently a friend gave me a "healthy" gluten free blah blah blah banana bread. I worked out the macros/calories using recipe builder and compared it to my usual banana bread and her "healthy" one had 100 calories MORE per serve than my one.

And she was eating it instead of biscuits - which also had less calories than her "healthy" banana bread.

(also, because healthy can eat more of it...)

Caralarma · February 2019

I'm gna be blunt here: weight loss and being healthy are two completely separate concepts. The dieting industry has everyone believing that they are one in the same, but they are not.

Remoth · February 2019

Luciicul wrote: »

One study of Biggest Loser participants found only 1 person in 20 was able to keep the weight off even when they all continued to eat healthily and exercise.

Yeah, I'm going to say it's very likely that they just didnt learn how to maintain and bounced back like most fad diets. Those shows are not a good example of how to lose weight healthily. Bare bones diet plans given to them by the trainers, extreme weight loss, and no education about how fo maintain. Plus they hang out in a house full of others who are losing weight with them and that has no junk food of any kind. Release people that have been almost starving themselves into normal society with comparatively little to no motivation/support like in the house, and I'm sure they cant handle it.

cheryldumais · February 2019

At the risk of being wooed, let's just say for argument's sake you could have a slow metabolism. First of all if that's the case you just have to eat less and it will take longer than some folks to lose. I know most everyone on here says it isn't a thing. Scientifically it can happen but not to the extent most of us think (I believe the slowdown is at the highest something like 5%). Secondly you may be less active when not exercising than you think. I am one of those folks who lost slowly and at less calories than most folks. I am older and maintain at around 1300 -1400 calories a day. I have a damaged thyroid and am on medication for that. So I tell you all this first to say I lost 100+ pounds just the same. I never had to go below 1200 to lose but it was slow. Once the first 80 lbs came off it took a year to lose the last 20. If that's your case you just have to work with it. Take your time and make sure you are weighing all your food. Log every bite it all adds up. Good luck.

ahoy_m8 · February 2019

Cahgetsfit wrote: »

Especially when eating "healthy" means those calorie bombs like those paleo deserts and stuff like that.

Just recently a friend gave me a "healthy" gluten free blah blah blah banana bread. I worked out the macros/calories using recipe builder and compared it to my usual banana bread and her "healthy" one had 100 calories MORE per serve than my one.

And she was eating it instead of biscuits - which also had less calories than her "healthy" banana bread.

(also, because healthy can eat more of it...)

So true! DD had to go gluten free for a few weeks to try to figure out what was causing some digestion problems (thankfully for her, gluten wasn't part of her problem). She was big into avocado toast for breakfast at the time. Being the sweet mom I am :flowerforyou:, I bought her fancy bread & muffins at the $$ gluten free bakery. Talk about sticker shock.... not just the price... the calories!! I should not have been surprised though. I do make a coffee cake with almond flour (because I love all things almond), and it is much more caloric than equivalent with wheat flour. Also tastes SOOO much better than that terrible gluten free bread. (Blech!)

I diverge, but totally agree with the above. "Eating healthy" *can* be interpreted as license to overeat. It also can be incredibly easy to do accidentally if not counting.

ahoy_m8 · February 2019

garystrickland357 · February 2019

cheryldumais wrote: »

At the risk of being wooed, let's just say for argument's sake you could have a slow metabolism. First of all if that's the case you just have to eat less and it will take longer than some folks to lose. I know most everyone on here says it isn't a thing. Scientifically it can happen but not to the extent most of us think (I believe the slowdown is at the highest something like 5%). Secondly you may be less active when not exercising than you think. I am one of those folks who lost slowly and at less calories than most folks. I am older and maintain at around 1300 -1400 calories a day. I have a damaged thyroid and am on medication for that. So I tell you all this first to say I lost 100+ pounds just the same. I never had to go below 1200 to lose but it was slow. Once the first 80 lbs came off it took a year to lose the last 20. If that's your case you just have to work with it. Take your time and make sure you are weighing all your food. Log every bite it all adds up. Good luck.

I'm not sure why you got woo'd. This is solid advice. I take your point to be, "So what if your metabolism IS slow?" That's the hand you are dealt and you have to deal with it. The solution is the same though as for everyone else. You have to be in a calorie deficit to lose weight. It may be a slower process for some than for others - life isn't fair. You can still achieve your weight loss goals.

cheryldumais · February 2019

garystrickland357 wrote: »

cheryldumais wrote: »

At the risk of being wooed, let's just say for argument's sake you could have a slow metabolism. First of all if that's the case you just have to eat less and it will take longer than some folks to lose. I know most everyone on here says it isn't a thing. Scientifically it can happen but not to the extent most of us think (I believe the slowdown is at the highest something like 5%). Secondly you may be less active when not exercising than you think. I am one of those folks who lost slowly and at less calories than most folks. I am older and maintain at around 1300 -1400 calories a day. I have a damaged thyroid and am on medication for that. So I tell you all this first to say I lost 100+ pounds just the same. I never had to go below 1200 to lose but it was slow. Once the first 80 lbs came off it took a year to lose the last 20. If that's your case you just have to work with it. Take your time and make sure you are weighing all your food. Log every bite it all adds up. Good luck.

I'm not sure why you got woo'd. This is solid advice. I take your point to be, "So what if your metabolism IS slow?" That's the hand you are dealt and you have to deal with it. The solution is the same though as for everyone else. You have to be in a calorie deficit to lose weight. It may be a slower process for some than for others - life isn't fair. You can still achieve your weight loss goals.

Yup that's exactly what I'm saying. Every individual is different and we just have to adjust.

I seem to have attracted a woo fairy, lol. I'm seeing it on several of my posts. All I can share is my own experience and try to encourage those that are struggling.

emmamcgarity · February 2019

Slow is such a subjective term as is eating healthy. My metabolism as a short, older, sedentary woman is certainly slower than a tall, young, active man. It is what it is. Tracking your calorie intake as accurately as possible is the key for weight loss. I can fill those calories with empty foods if I prefer. Or I can define and set nutritional goals for myself and choose my food accordingly.

You asked for tips. My tip is track your food. All of it. A food scale will be more accurate. Most likely you are eating more calories than you think and possibly your exercise is burning less calories than you think.

kimny72 · February 2019

cheryldumais wrote: »

At the risk of being wooed, let's just say for argument's sake you could have a slow metabolism. First of all if that's the case you just have to eat less and it will take longer than some folks to lose. I know most everyone on here says it isn't a thing. Scientifically it can happen but not to the extent most of us think (I believe the slowdown is at the highest something like 5%). Secondly you may be less active when not exercising than you think. I am one of those folks who lost slowly and at less calories than most folks. I am older and maintain at around 1300 -1400 calories a day. I have a damaged thyroid and am on medication for that. So I tell you all this first to say I lost 100+ pounds just the same. I never had to go below 1200 to lose but it was slow. Once the first 80 lbs came off it took a year to lose the last 20. If that's your case you just have to work with it. Take your time and make sure you are weighing all your food. Log every bite it all adds up. Good luck.

I think the bolded is the key though. When people talk about having a slow metabolism, they are generally thinking they need to eat 100s of calories less, when the difference is going to be more like 50 cals per day. Other issues, like that activity level, or overestimating exercise calorie burn, or logging errors will probably cause far more of a noticeable difference. But yes, the calculators give you an average - which means some people will fall a bit below what the calculator spits out, unfortunately!

I did not think your post woo-worthy, but just the fact you mentioned woo will probably get a you few

Slow metabolism?

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