Keeping our metabolism under control is important for our body to function, since this chemical reaction is what converts food into energy to get through the day.
Metabolism also refers to other chemical reactions that keep the body functioning. In addition to converting food into energy, it is also responsible for converting food into essential compounds, such as proteins, and removing waste from the body.
We generally measure the amount of energy our body uses with the metabolic rate, which refers to the amount of calories the body uses in a day.
Metabolism can be affected by a number of factors. As we age, our metabolism changes. However, it was previously believed that we reach our peak calorie-burning years in our teens and early 20s, and that our metabolism begins to decline in our 30s.
However, a 2021 study by scientists at the University of Aberdeen found that babies have the highest metabolic rate of all, as they need huge amounts of energy to grow in the first 12 months of life.
The study revealed that by the time a child reaches his or her first birthday, he or she burns calories 500% faster than an adult relative to his or her body size. Meanwhile, the age at which our metabolism begins to slow down is actually much later than previously thought: after the age of 60.
However, there are everyday factors that can contribute to a slow metabolism, no matter how old you are. Exercise expert and owner of Exersci, Gavin Cowper, outlines the four mistakes people make that slow down their metabolism and how to avoid them.
Skipping meals
Our busy lives can mean we sometimes skip meals, either because we simply don’t have time to eat or because we think doing so can help us control our weight. However, this strategy can backfire, Cowper warns.
“That’s because when you skip meals, your body goes into conservation mode, slowing down your metabolism to preserve energy,” she explains.
“Breakfast is especially important, as skipping it can lead to increased hunger later in the day, leading to overeating and disrupting your metabolic rate. Therefore, it’s always best to try to eat balanced, regular meals to keep your energy levels stable and your metabolism active.”
Not eating enough protein
“Eating enough protein is another crucial element in achieving a healthy metabolism,” according to Cowper. “It has a greater thermic effect compared to fats and carbohydrates, meaning the body uses more energy to digest it.
It points to Britons’ taste for carbs rather than protein. According to The Telegraph, Britons get 45% of their calories from carbs, compared to nearly 40% in most of Europe.
“Many people in the UK tend to have high-carb diets, neglecting adequate protein intake, so it’s vital to incorporate sources such as lean meats, fish and eggs into your meals to boost your metabolism,” says Cowper. “Not only does protein help build and repair tissue, it also keeps you feeling fuller for longer, reducing the likelihood of unhealthy snacking.”
Lack of strength training
Many of us are under the impression that cardio is the best way to boost our metabolism and burn more calories. But Cowper says opting for more cardio and neglecting strength work can be a mistake.
“This is because muscle mass significantly influences your resting metabolic rate: essentially, the more muscle you have, the more calories you burn at rest.
“Lifting weights or doing resistance exercises helps build muscle, which in turn keeps your metabolism going. So don’t just hit the treadmill; make sure to incorporate some weight lifting into your routine.”
Inadequate sleep
“In my experience, sleep is often overlooked, but it is essential for maintaining a healthy metabolism,” says the fitness expert.
“Lack of sleep disrupts the body’s natural rhythms, including hormones that regulate appetite and energy use, while chronic sleep deprivation can lead to weight gain and a slow metabolism.
“You should always aim for seven to nine hours of quality sleep per night, and creating a relaxing bedtime routine and maintaining a regular sleep schedule can make a significant difference.”
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