Does your metabolism slow with age?

Don’t be too quick to blame weight gain or obesity on a slow metabolism. While your metabolism may be slowing, it’s not because of your age.

“It’s not inevitable that your metabolism will slow with age and cause weight gain. Our lifestyles often change which causes weight gain and slows our metabolism,” shares Brittany Wynn, MFN, RD, LD, a registered dietitian with ProMedica Weight Loss Surgery.

Simply put, metabolism is the amount of energy your body expends each day. It is the amount of energy your body needs daily for normal body functioning, digestion, daily activities and exercise.

As you get older, your lifestyle changes and often becomes busier. Many people have sedentary desk jobs and don’t have as much time to exercise or cook at home. As a result of lifestyle changes, our metabolism slows which can contribute to weight gain as the body does not need as many calories as we are consuming.

Factors That Affect Your Metabolism

The rate of your metabolism is based on a few factors.

Muscle Mass

“If we don’t keep up with strength training or using our major muscle groups regularly, then our bodies lose muscle mass thus decreasing out metabolism and calorie needs,” Brittany shares.

If you have more lean muscle mass, you will burn more calories during the day because it requires more energy. Muscle tissue is metabolically active, meaning it requires more energy to maintain than fat tissue.

Muscle burns more calories than fat. In fact, each pound of muscle burns roughly six calories per day at rest, compared to two to three calories for a pound of fat.

Working out burns calories while you exercise. It also builds muscle, which helps you burn more calories later, even at rest. 

Gender and Hormones

“Men typically have more lean muscle mass and less fat mass than women do, so they have higher energy requirements and need more calories as a result,” Brittany shares. “Men are also typically taller, and the taller you are the more calories you need.”

Hormonal differences also influence metabolism. While testosterone promotes muscle growth, estrogen tends to encourage fat storage, particularly in the hips and thighs. Hormonal shifts during menopause can also affect body composition and energy expenditure.

However, these differences don’t mean women are destined to have slower metabolisms. Lifestyle choices, including exercise and nutrition, can significantly influence metabolic rate regardless of gender.

Activity Level

Perhaps the most controllable factor in your metabolic equation is your activity level. “The more physically active you are throughout the day, the more energy your body needs and the higher your total energy expenditure (metabolism) will be,” Brittany shares.

Your activity level includes exercise, as well as everyday movements like walking, standing, cleaning or even fidgeting.

How To Boost Your Metabolism

If you’ve started gaining weight and feel that your metabolism is slower, there is good news – it’s not something out of your control. You can increase your metabolism by making lifestyle changes that increase your daily energy need, therefore increasing your metabolism.

Watch What You Eat and When You Eat

Diet obviously plays a role. In addition to paying attention to what you eat, pay attention to when you eat. Aim to eat smaller, balanced meals or snacks every three to four hours. “Eating smaller, consistent meals makes it easier for the body to get the energy that it needs and stay within your body’s calorie/energy needs,” Brittany recommends.

Also, keep in mind that as you begin losing weight, you’ll need less calories to maintain the weight. “This helps explain why over time when trying to lose weight, we may hit a plateau with the weight loss when still eating the same as we had to get the weight loss going initially,” Brittany shares.

At a certain point, you’ll have to either cut calories or work on increasing muscle mass through strength training and adequate protein intake to keep the calorie deficit for further weight loss.

Move More to Burn More

Adults should aim to get at least 150 minutes of exercise per week. Add in strength training at least two days a week to build muscle mass. “Not only will you burn more calories during strength training, but the increased muscle mass will increase the amount of energy your body burns each day, increasing your metabolism,” Brittany explains.

Rethink what exercise looks like to help you move more.  A large portion of your daily energy expenditure goes toward activities other than exercise. This includes activities such as such as walking, standing or fidgeting.

Drink More Water

Some studies have shown that your metabolic rate may increase by drinking water – specifically, cold water. The theory is that by drinking a glass of cold water, your body will use more energy trying to get the water up to your normal body temperature. This then may speed up your metabolism in the process.

“Our bodies often confuse hunger and thirst. Sometimes you may think you are hungry, but your body is actually thirsty. As we age, we tend not to feel thirst as easily due to weaker thirst signals from the brain. So be sure to drink before you feel thirsty and keep up with your fluid intake,” Brittany shares.

Water also plays a role in appetite control. Drinking water before meals can help you feel fuller and prevent overeating. This can help support a healthy metabolism by keeping calorie intake in check.

Prioritize Rest

Lastly, prioritizing rest plays a role. Adults need seven to eight hours of sleep each night.

Lack of sleep can lead to less daily movement and overeating. “People who sleep less than seven hours a day tend to eat an average of 200-300 more calories per day than those who get the recommended amount of sleep,” Brittany shares.

Don’t expect drastic changes after only a couple of weeks of making changes. Make the changes part of your lifestyle, and over time, you will notice a change in your metabolism.

Brittany Wynn, MFN, RD, LD
Brittany is a registered dietitian with ProMedica Weight Loss Surgery.