As a weight management specialist, I often hear my patients refer to their “slow metabolism” as one of the reasons for weight gain and as one of the uncontrollable factors that makes weight-LOSS more difficult. This can lead to frustration and a sense of futility when attempting weight-loss, so I feel that it’s important to have an informed conversation about metabolism.
First, What is Metabolism?
What we often refer to as “metabolism” is our daily resting energy expenditure (REE) or basal metabolic rate (BMR). This is the amount of calories one uses in a day based on his or her body’s composition. REE and BMR can differ in two people of the same height and weight because they are determined by the amount of muscle and fat tissue one has. These metrics can easily be measured using bioelectric impedance (BI) scales. This special type of scale sends a painless current through your body which travels at different rates through muscle, fat, bone and water. BI scales can be found at some medical offices and gyms, and they are even being used more frequently at home.
If you are not able to measure your REE or BMR with a BI scale, then you can estimate it using equations that you can find online. Please keep in mind that these equations will not be as accurate as obtaining an actual BMR, as they do not account for differences in fat mass between individuals.
For a sample BMR calculator, please CLICK HERE.
“I Calculated My BMR and It Seems Low.”
Don’t worry! The measured BMR gives you the number of calories you burn in a day without any activity. Since most of us are doing some activity, we are burning MORE calories than our BMR states. Once you have determined your BMR, you can multiply by an activity factor (usually 1.2 for those doing about 150 minutes of exercise weekly, but the activity factor is higher if you exercise more) to obtain your total energy expenditure (TEE). This is an estimation of the number of calories you burn in a day with your daily activity (Remember, once we start to factor in more math, the numbers become less exact, but are still close estimates).
If you still don’t like the number of calories your body is burning, you can increase it by upping your exercise duration or intensity. Keep in mind that short bursts of activity throughout the day are just as effective as long stretches (and maybe more). Working on increasing your muscle mass through resistance training can also get your BMR up since muscle is more metabolically active than fat.
“I Have Hypothyroidism. Does this Mean My Metabolism Will Always be Slow?”
While an under-active thyroid can slow down many of the body’s functions, including the metabolic rate, and thus cause weight gain —- there IS hope! Treating hypothyroidism with thyroid hormone at the appropriate dose can get the metabolic rate back to normal, and thus cause reversal of weight gain. However, it is still important to focus on diet and exercise even when getting treated with a thyroid hormone, and to take your medicine as prescribed.
Want to Learn More about Metabolism?
You can learn more about your metabolism and your body by CLICKING HERE to view this video.
About the Author:
Dr. Holly F. Lofton is the Director of the medical weight management program at NYU Langone Medical Center and Assistant Professor of Medicine and Surgery at NYU School of Medicine. In her practice, she combines diet and exercise recommendations with behavioral support and FDA-approved medications to help her patients achieve meaningful weight-loss. She is also a diplomat of the American Board of Obesity Medicine, and is on the Board of Directors for the Obesity Action Coalition.
