Do You Have a Slow Metabolism? – Metabolism Reboot with Denise
I frequently hear people blame their weight on a slow metabolism but what exactly does that mean? I also am asked whether it is possible to rev up a slow metabolism. While it is true that metabolism is linked to your weight, it is rarely the cause of excess weight gain. Unhealthy eating and exercise habits are the real culprits.
With that being said, working on the main components of your metabolic potential can help you achieve a healthier state of living and influence any body composition goals.
Your metabolism, or energy expenditure, is powered by 4 main components: basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), thermic effect of food (TEF), and exercise activity thermogenesis (EAT).
Energy Expenditure:
Basal Metabolic Rate (BMR) - 70%
Non-Exercise Activity Thermogenesis (NEAT) - 15%
Thermic Effect of Food (TEF) - 10%
Exercise Activity Thermogenesis (EAT) - 5%
If your goal is to achieve a certain health marker (lower blood pressure, blood sugar, cholesterol, etc.) or a body composition goal (less body fat), then the most effective and sustainable approach is one where you’re influencing most, if not each, of the four components listed above. A failure to do so can result in a less effective metabolism (i.e. "slower metabolism”). The reality is not that your metabolism is slower, but rather that you’re not tapping into your metabolic potential.
The first step to a "metabolism reboot” is knowing your basal metabolic rate (BMR). At The Houstonian, an InBody machine scan can provide your BMR. Knowing your BMR allows you to determine the closest daily calorie and macronutrient allowance aligned with your goals.
By: Denise Hernandez, MS, RD, LD