Remember when you were younger and could eat or drink anything with minimal physical consequences? While those days are long behind us, we’re taking steps to maintain a speedy metabolism as we get older. Knowing the number-one sign your metabolism is slowing down can help you be proactive and take the necessary action to sustain your metabolic health.
Meet the experts: Courtney Pelitera, M.S., R.D.N., C.N.S.C., a registered dietitian nutritionist at VNutrition; Brooke Bussard, M.D., a lifestyle medicine health coach.
“To put it simply, a faster metabolism means that at rest, your body is using more energy (measured in calories) for normal body functions like breathing, heartbeat, and brain activity,” Courtney Pelitera, M.S., R.D.N., C.N.S.C., a registered dietitian nutritionist at VNutrition, previously told Prevention. “Therefore, you use more calories just to function properly throughout the day than someone with a slower metabolism.” While your metabolism naturally grows more sluggish as you age, thanks to factors like hormonal changes, muscle loss, and chronic health conditions, it is possible to slow down this process. But first, you have to recognize that it’s happening.
How do you do that? While there are a handful of signs your metabolism is slowing down, “a major sign would be weight gain without changing any diet or lifestyle habits,” said Pelitera. “A metabolism that is slowing down will require less energy.” Brooke Bussard, M.D., a lifestyle medicine health coach, added that if you are also losing muscle and gaining fat as the number on the scale ticks upward, it’s a sign that your body’s ability to use energy is changing.
Once you’ve clocked a change in your weight, there’s a clear first step to take, according to Dr. Bussard. “If your weight is gradually increasing, it’s worth taking a closer look at your physical activity, especially strength training,” she said. “We naturally lose muscle mass with age, and because muscle plays a key role in energy expenditure, maintaining it is essential. Incorporating activities that challenge your muscles can help preserve metabolic health.” Consider adding some of the best strength training exercises for people over 50 into your fitness routine a few times a week. While your metabolism won’t spring back to where it was when you were a teen, you’ll stay stronger, more energized, and more mobile for years to come.
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