4 Signs of a Slow Metabolism, Plus Expert Tips to Boost Weight Loss Naturally

If losing weight feels harder than it used to, or you’re gaining pounds despite maintaining the same diet and exercise routine, you might have a slow metabolism. And you’re not alone—many women over 50 experience a drop in their metabolic rate, making it trickier to manage weight. We spoke with healthcare experts to break down why this happens, the signs to look for and simple steps to support a healthy metabolism.

What is metabolism and why does it matter?

“Metabolism is the process your body uses to convert food into energy,” explains Elias Ortiz, MD, Chief Bariatric Surgeon at Elias Ortiz & Company. Even when you’re at rest, your body needs energy to support essential functions like breathing, circulating blood and repairing cells. This energy expenditure is called your basal metabolic rate (BMR). “The faster your metabolism, the more calories your body burns (even when you’re not moving),” adds Dr. Ortiz.

We all have different metabolisms. Dr. Ortiz notes factors like genetics, age, muscle mass and activity level all affect how quickly it works. “Understanding metabolism helps you figure out how your body burns calories and how to adjust things like diet and exercise for better weight loss results,” he adds.

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How a slow metabolism can lead to weight gain 

“When metabolism slows down, your body burns fewer calories, which can make it harder to maintain or lose weight,” explains Marlee Bruno, MMS, PA-C, Founder of Mind Body & Soul Medical. “The body gets stingy with energy expenditure, meaning fewer calories burned and more stored fat.”

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Why your metabolism may slow with age 

As we get older, our metabolic processes slow down primarily due to lost muscle mass. Since muscle burns the most calories even at rest, having less muscle mass makes it easier to gain weight. Additionally, menopause causes a drop in estrogen, which can influence fat storage and metabolism.

However, it’s important to remember that your metabolism isn’t entirely out of your control. “Lifestyle plays a huge role in how much of that slowdown actually affects weight gain,” Bruno emphasizes.

Common signs of a slow metabolism

Wondering if your metabolism has taken a hit? Here are some telltale signs.

Fatigue

“If you’re always low on energy, it could be a sign your metabolism isn’t working as efficiently as it once did,” says Dr. Ortiz. When metabolism slows down, it can become difficult to maintain energy levels throughout the day. “Our bodies aren’t burning calories as quickly and efficiently, so we may feel more tired and sluggish.”

Unexplained weight gain

“If you’re eating the same way and exercising the same amount but are gaining extra pounds, it could be a sign of a slower metabolism,” says Dr. Ortiz. As mentioned above, a slow metabolism makes it easier to gain weight even when we maintain a healthy lifestyle. 

However, Dr. Ortiz notes, “You can still lose weight with a slower metabolism, but it may take more effort and adjusting your diet and exercise routine.” 

Feeling cold often

“One of the biggest red flags is feeling constantly cold, even when everyone else in the room is fine,” says Bruno. “That’s because the body isn’t burning as much fuel, meaning less heat is being generated.”

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Difficulty losing weight

“If you’ve noticed that it’s harder to shed pounds, even when you’re eating well and staying active, it could be a sign that your metabolism has slowed down,” says Dr. Ortiz. Restrictive dieting or excessive exercise to lose weight could cause your body to reduce your metabolic rate to conserve energy. 

How to speed up a slow metabolism

The good news? While you can’t turn back time, you can support a healthy metabolism with some simple lifestyle changes. As Bruno puts it, “A sluggish metabolism isn’t a life sentence.” 

Here are some simple changes you can make in your daily routine to prevent the effects of a slow metabolism. 

Prioritize strength training

“Building muscle mass can boost your metabolism since muscle burns more calories at rest than fat does,” says Dr. Ortiz. “Even small strength workouts a couple of times a week can help keep your metabolism working more efficiently.” Not sure where to get started? Check out our guide to strength training during menopause here.

Eat more protein

“Protein helps boost your metabolism because it requires more energy to digest compared to fats and carbs,” says Dr. Ortiz. Include a good source of protein in each meal, such as chicken, beans or tofu. And since protein helps with satiety, Dr. Ortiz says it’ll keep you feeling full and prevent overeating. 

Focus on hydration and sleep

“Hydration and sleep are two of the most underrated metabolism hacks,” notes Bruno. “Dehydration can slow metabolic function by as much as 2 percent, which doesn’t sound like much, but over time, it adds up.” 

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Sleep deprivation also affects leptin and ghrelin levels, hormones that impact hunger and metabolism. Find out how much water you should drink here, and check out our round-up of study-proven sleep tips here.

Stay active 

“Even if you’re not hitting the gym and lifting weights, simple things like walking more, taking the stairs or standing up regularly can help keep your metabolism humming,” says Dr. Ortiz. So don’t think you have to push yourself through intensive exercise. Simply moving more throughout the day can help burn calories. Tip: A micro-walk can be a great way to squeeze in more physical activity in just a few minutes. 

When to seek help for a slow metabolism 

If you’re struggling to get your metabolism back on track despite these efforts, it may be time to check in with a doctor to rule out underlying health concerns. Conditions like hypothyroidism or hormonal imbalances could be at play, and a medical professional can help determine the best course of action.