“ I used to be able to eat whatever I wanted but now my metabolism has slowed down”
I can’t lose weight like I used to.” Sound familiar?
Yes our bodies may change over time but we can certainly still metabolism food and going for quick fixes will only lead to just that. A quick non-sustainable change.
The truth is, while our metabolism does undergo subtle shifts, sustainable weight management isn’t about magic foods or extreme diets. It’s about understanding how your body works, making consistent, realistic choices, and building habits that support your energy, health, and fitness goals for the long haul.
Understanding Your Metabolism: More Than Just “Slow”
What is metabolism? It’s where we convert what we eat or drink into energy.
We have a resting metabolic rate- this fuels things like breathing, our heart pumping and supplying blood to the relevant organs and our cell repair. Whilst genetics play a part our main influence on our metabolism is our lifestyle.
Why has my metabolism slowed down? This can be due to a number of factors:
- Decreased Activity Levels: As out children get older and more independent we spend less time chasing them around! Spending more time at the work desk and increased working from home reduces our activity levels.
- Loss of Muscle Mass (Sarcopenia): We start to lose muscle mass around age 30!!! If we don’t try to fight this then this just continues. Muscle burns more calories even at rest. Less muscle = lower resting metabolism.
- Hormonal Shifts: For women, perimenopause and menopause bring significant hormonal changes that can influence fat distribution.
- Chronic Stress & Poor Sleep: Both elevate cortisol, a hormone that influences our hunger hormones and can lead to fat depositing around the abdomen.
The good news is that you have significant power to influence these factors and optimise your metabolism.
My Guide to Sustainable Weight Management
Forget the restrictive fad diets that give short-lived results. We need sustainable weight management and this is built on these foundational pillars:
1. Prioritise Protein:
Protein is not just for muscle growth; it has a high thermic effect of food (TEF), meaning your body burns more calories digesting protein compared to fats or carbohydrates. It also helps you feel fuller for longer, reducing overall calorie intake naturally.
- Action: Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, distributed evenly across your meals. This supports muscle maintenance (or growth!), stabilises blood sugar, and helps control appetite.
2. Embrace Strength Training: Build Your Metabolic Engine
Do CrossFit! Lifting weights is hands down one of the most effective ways to counteract age-related muscle loss and boost your metabolism. More muscle means a higher resting metabolic rate, making it easier to manage your weight.
- Action: Consistently engage in resistance training, like CrossFit WODs. Focus on progressive overload – challenging yourself to lift heavier, perform more reps, or improve technique over time. Your muscles are your metabolic engine; build them!
3. Fuel Smartly with Whole Foods
Focus on nutrient density over calorie restriction alone. Whole, unprocessed foods provide essential vitamins, minerals, and fibre that support metabolic health and satiety.
- Complex Carbohydrates: These provide sustained energy for your workouts and daily life without the blood sugar spikes and crashes that can lead to cravings. Think oats, brown rice, quinoa, and starchy vegetables.
- Healthy Fats: Essential for hormone regulation and satiety. Avocados, nuts, seeds, olive oil, and fatty fish are your friends.
- Fibre: Found in fruits, vegetables, and whole grains, fibre keeps you full, aids digestion, and helps regulate blood sugar.
4. Strategic Calorie Awareness (Not Obsession)
Looking at Calories In vs Calories out is overwhelming and unsustainable. Instead, focus on:
- Portion Control: Be mindful of serving sizes, especially for calorie-dense foods.
- Mindful Eating: Pay attention to your hunger and fullness cues. Eat slowly, without distractions.
- Consistent Meals: Regular meals prevent extreme hunger, which often leads to overeating or poor food choices.
5. Prioritise Sleep and Manage Stress
These are powerful, often overlooked, metabolic regulators. Chronic sleep deprivation can lead to increased appetite, cravings for high-calorie foods, and weight gain.
- Action: Aim for 7.5-8 hours of quality sleep.
Your Path to Sustainable Health at CrossFit Chiltern
The “metabolism myth” often serves as an excuse for unsustainable habits. At CrossFit Chiltern, we empower you with the tools to take control. Our programming actively builds and maintains your muscle mass, a cornerstone of metabolic health.
If you’re tired of the endless cycle of restrictive diets and want a sustainable, health-focused approach to weight management that truly fits your busy life, our nutrition programme is designed for you. Led by myself, Dr. Amy George (practising GP, CF-L1 coach, and HSN Nutrition coach), we guide you through the six pillars of movement, nutrition, lifestyle, sleep, and support systems. This holistic approach helps you understand your body, build sustainable habits, and achieve lasting results without the quick fixes.
Ready to understand your metabolism, build lasting health, and feel more energised?
Book a discovery call with us today and discuss how our nutrition programme can help you ditch the diet merry-go-round for good!
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