Metabolism is defined as the rate at which our bodies burn calories when we are resting, known as the basal metabolic rate. Our bodies burn around 60-75 percent of our energy when we’re resting – meaning our metabolic rate impacts heavily on our weight loss efforts. The metabolism rises when we begin to move around, which is why people with more muscles burn calories more easily, because it takes more fuel to maintain the muscle than it does to maintain fat. The more exercise we get, the more we want. For people with a low metabolism, going to a quick run around the block or hitting the gym for an hour-long session sounds like a complete nightmare – they’d sooner sit and watch television. This reluctance to exercise, coupled with added fat, high blood pressure and high cholesterol is known as ‘the metabolic syndrome’. One in every five overweight people have this problem. It’s a serious matter, as it can lead to an increased risk of cardiovascular or kidney disease, or hardening of the arteries. The following habits will keep your metabolism slow – fasting, lowering your intake of calories, snacking on sugar-laden foods or sitting around all day doing nothing.
Insulin resistance is involved in the development of metabolic syndrome, meaning that you could be at risk of diabetes. Insulin is a naturally produced hormone which transfers sugar into the cells, where it is later transformed into energy. Being obese will promote this resistance, so that cells will have difficulty responding to the insulin. As your body resists, it tries to pump out more insulin, which makes the problem worse. This is where you blood sugar levels rise and your risk of diabetes increases rapdily. Obesity also increases your risk of hypertension, dislipidemia (where your bad cholesterol levels are high and your good cholesterol is low; triglycerides are high, contributing to a risk of heart disease), and kidney disease. There are more side effects of obesity as well, such as a low sense of self esteem and confidence, which can affect your mental health.
So why don’t diets work for people with a low metabolism? Diets fail for a number of reasons, be it hormonal changes, lack of motivation or muscle loss. If you cut your calorie intake from 1250 a day to 990, the body panics and worries that you’re trying to starve yourself, so it begins storing fat. If the perceived starvation continues, your body will then begin breaking down the muscle tissues to add to its reserves. It releases nitrogen in the process, which your body must wash away with water from the cells – the result of this is that you urinate more and the the number on the scales drops. But you’re actually becoming dehydrated, which will result in you feeling unwell and generally fatigued. There are healthier ways to speed up your metabolism. The main tips are to eat sensibly and regularly, with three nutritious meals each day that are low in fat and sugar but high in nutrients. Alongside this, you should get plenty of sleep, enough exercise and have your thyroid checked. Check with your pharmacist or GP about any side effects if you’re taking medication, as this could be exacerbating your problem. Don’t ever skip meals and don’t neglect your water intake. Also, avoid over-the-counter tablets that promise to boost your metabolism. While some may be harmless, others can lead to damaging side effects such as excessive sweating, diarrhoea, tremors and an increased heart rate.