As you can see, it is not always bad to have a slow metabolic rate. It can be good. Sure, it is bad in today’s environment of relentless eating and when consuming a high-calorie, low-nutrient diet. Sure, it will increase your risk of diabetes and heart disease and cancer, given today’s food consumption patterns. However, if correct food choices are made to maintain a normal weight, the individual with a slower metabolism may age more slowly.
Our body is like a machine. If we constantly run the machinery at high speed, it will wear out faster. Since animals with slower metabolic rates live longer, eating more calories, which drives up our metabolic rate, will cause us only to age faster. Contrary to what you may have heard and read in the past, our goal should be the opposite: to eat less, only as much as we need to maintain a slim and muscular weight, and no more, so as to keep our metabolic rate relatively slow. So stop worrying about your slower metabolic rate. A slower metabolic rate from dieting is not the primary cause of your weight problem. Keep these three important points in mind:
1. Resting metabolic rates do decline slightly during periods of lower caloric intake, but not enough to significantly inhibit weight loss.Those with a genetic tendency to overweight may actually have the genetic potential to outlive the rest of us. The key to their successful longevity lies in their choosing a nutrient-rich, fiber-rich, lower-calorie diet, as well as getting adequate physical activity. By adjusting the nutrient-per calorie density of your diet to your metabolic rate, you can use your slow metabolism to your advantage. When you can maintain a normal weight in spite of a slow metabolism, you will be able to achieve significant longevity.
2. Resting metabolic rates return to normal soon after caloric intake is no longer restricted. The lowered metabolic rate does not stay low permanently and make future dieting more difficult.
3. A sudden lowering of the metabolic rate from dieting does not explain the weight gain/loss cycles experienced by many overweight people. These fluctuations in weight are primarily from going on and getting off diets. It is especially difficult to stay with a reduced-calorie diet when it never truly satisfies the individual’s biochemical need for nutrients, fiber, and phytochemicals.2
1. “Plymouth Colony.” 2000. World Book Millennium.
2. Weinsier, R. L., T. R. Nagy, G. R. Hunter, et al. 2000. Do adaptive changes in metabolic rate favor weight regain in weight-reduced individuals? An examination of the set-point theory. Am. J. Clin. Nutr. 72: 1088–94.