Slow Metabolism: what it really means and what you can do about it

Metabolism is the process your body uses to convert food into energy. Even at rest, your body needs energy to breathe, circulate blood, digest food, and repair cells. This base rate is called your Basal Metabolic Rate (BMR).

Your total daily energy expenditure (TDEE) includes:

• BMR – energy used at rest
  
• Thermic effect of food (TEF) – energy used to digest meals
  
• Physical activity – both exercise and general movement

A “slow metabolism” means your body uses less energy at rest — which can contribute to weight gain if you eat more than you burn.

• You gain weight easily, even with modest food intake
• You struggle to lose weight despite healthy eating
• You feel cold often or have low energy
• You’ve dieted repeatedly or lost muscle mass over time
• You feel like your body “holds on” to weight

Biological and Lifestyle Factors

• Age: Metabolism naturally slows as we get older
• Loss of muscle: Muscle is metabolically active — less muscle = fewer calories burned at rest
• Chronic dieting: Very low-calorie diets can cause the body to conserve energy
• Low activity levels: Sedentary lifestyles reduce total energy burn
• Thyroid dysfunction: Conditions like hypothyroidism can suppress metabolic rate

Other Contributors

• Poor sleep: Linked to hormonal imbalances that affect metabolism
• Chronic stress: Can disrupt hormones like cortisol and insulin
• Menopause: Hormonal changes affect fat distribution and metabolic rate

• ❌ “Some people just can’t lose weight because of their metabolism.” — While metabolism plays a role, it rarely prevents weight loss entirely.
• ❌ “Thin people have fast metabolisms.” — Not always. Larger bodies often burn more calories at rest due to higher mass.
• ❌ “You can’t change your metabolism.” — While BMR is partly genetic, lifestyle factors (muscle, movement, sleep, nutrition) have a big impact.

1. Build or Preserve Muscle

• Strength training 2–3 times per week
• Protein-rich meals to support muscle repair
• Move regularly throughout the day to avoid long periods of inactivity

2. Eat Enough, But Not Too Much

• Avoid extreme calorie restriction, which can slow metabolic rate
• Eat balanced meals that include protein, fibre, and healthy fats
• Don’t skip meals, especially breakfast — it can help stabilise energy and appetite

3. Improve Lifestyle Factors

• Get enough sleep: 7–9 hours per night to support hormone balance
• Manage stress with mindfulness, movement, or support
• Stay hydrated: Dehydration can reduce metabolic efficiency

4. Consider Medical Support When Appropriate

• GLP-1 medications: While they don’t directly “speed up” metabolism, they reduce appetite and improve eating habits, which can help you create a sustainable calorie deficit without triggering metabolic slowdown
• Thyroid screening: If symptoms suggest an under-active thyroid, testing is important

If you’ve tried to lose weight without success despite making changes to diet and activity , it may be time to explore whether there’s a metabolic, hormonal, or behavioural factor at play.

Medicspot offers a free 15-minute 1-2-1 call with a member of our weight loss support team. You can ask questions, discuss any concerns, and find out whether we might be able to support you.

A slow metabolism can feel like an invisible obstacle but it’s not fixed, and it doesn’t have to define your weight journey. With the right knowledge, habits, and support, you can work with your body’s metabolism, not against it.

Medicspot offers a free 15-minute support call to help you understand your comfort eating patterns and explore behavioural or medical strategies to support you.

Book your free call now.