While eating too much food and being inactive are the main causes of weight gain, a sluggish metabolism can also play a role. According to Louis J. Aronne, even if a physical test determines that you have a "normal" metabolism, it can still be slower than it should be. Even if you burn just 10 or 15 calories less each day, those calories add up and you'll gain weight, states Aronne.
Causes of Slow Metabolism
If a slow metabolism is causing you to gain weight, it's most likely the result of health conditions such as hyperthyroidism and Cushing's syndrome, states MayoClinic.com. However, being physically inactive and eating too few calories will also slow down your metabolism. It's for these reasons that you'll often hear advice to avoid starvation diets and to get regular exercise most days of the week.
Strength Training
When you're shedding pounds on your weight-loss plan, some of those pounds are lean muscle mass and bone mass, explains Melina B. Jampolis, author of "The Busy Person's Guide to Permanent Weight Loss." Muscle loss makes a big impact because one pound of muscle burns about 35 to 50 calories daily, while fat burns very few calories, states Jampolis. The Centers for Disease Control and Prevention recommends strength training at least two days a week. Perform eight to 12 repetitions and at least two sets of each exercise
Frequent, Smaller Meals
Eating small meals every three to four hours promotes weight loss in several ways. According to Jampolis, research shows that athletes and obese people who eat five to six small, low-calorie meals --- as opposed to three large meals --- lost less muscle mass. Maintaining muscle mass during weight loss also means you'll be less likely to regain any weight you lose. Also, the thermic effect --- or the energy your body uses to digest and metabolize food --- is more significant if those meals contain lean protein.
Detoxification
According to Ann Louise Gittleman, author of "The Fast Track One-Day Detox Diet," there's an obvious link between the rise in obesity and the fact that people are more exposed to toxins every year. When the liver becomes overloaded with toxins, it's unable to effectively metabolize fats, so your body ends up storing them instead. Detoxification helps rid your body of these toxins, stimulates your metabolism and fights hunger and cravings, states Gittleman.
Caution
Consult a doctor before taking diet supplements that claim to boost metabolism. Some of these products contain high doses of caffeine that can leave you feeling jittery, or ingredients that might not be effective for increasing metabolism, such as chromium picolinate, states College of the Canyons. Also, as they point out, a supplement is no substitute for a healthy diet plan and exercise.
References
- "The Skinny: On Losing Weight without Being Hungry"; Louis J. Aronne; 2009
- Mayo Clinic: Metabolism and Weight Loss
- The Busy Person's Guide to Permanent Weight Loss"; Melina B. Jampolis, M.D.; 2007
- Centers for Disease Control and Prevention: Physical Activity for Everyone: Guidelines for Adults
- "The Fast Track One-Day Detox Diet"; Ann Louise Gittleman; 2005
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