Are you working your butt off eating healthy, hitting the gym, taking your supplements, and getting to bed on time, but not seeing results on the scale? You may be wondering, “Do I need to reset my metabolism? Is it broken? Is that even a thing?” 

While you can’t, per se, “break your metabolism,” you can be doing things that cause it to be a bit more sluggish or inefficient at burning calories. Don’t worry, though; I’ve got tips that will help you reset your metabolism and start burning calories more efficiently.  

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Understanding your Metabolism

Let’s start by understanding what the term “metabolism” even means. Your metabolism refers to the chemical processes in your body that convert food into energy. This energy supports vital functions like breathing, digestion, cell growth and repair, regulating body temperature, and much more.

Most people don’t know how well or poorly their metabolism is functioning unless they’ve had the chance to get a metabolic test. Yes, you can actually test your metabolism. 

Usually, you’ll find these tests in a medical clinic where they use a medical-grade metabolic testing device like an indirect calorimeter. This device measures oxygen consumption to determine one’s resting metabolic rate (RMR), also known as basal metabolic rate (BMR).

RMR is the number of calories you burn while at rest, just lying around doing nothing. The total number of calories you burn in a day will include this RMR in addition to calories burned from activities of daily living (getting up to go to the bathroom), exercise, eating, and drinking. 

How to Determine Your Resting Metabolic Rate

In my many years as a Registered Dietitian at the University of Washington Center for Weight Loss and Metabolic Surgery, we used a MedGem device to measure metabolic rate. This allowed us to determine the most accurate calorie recommendations for weight loss. 

The next best option is a DEXA scan, which can determine your bone density, body composition, and resting or basal metabolic rate. This is becoming more accessible as companies like BodySpec offer it as a mobile service in several U.S. cities at a fraction of the price you’d typically pay. I went to check it out in my local Seattle area, and it was super quick and easy with very detailed results.

Another tool, although not quite as accurate, that practitioners may use, is an InBody biomedical impedance analysis machine that includes both hand and foot plates. These methods take into consideration a person’s overall weight, height, age, gender, and the amount of muscle mass they have. 

Another alternative, easy to use at home tool, would be something like an InBody biomedical impedance analysis foot only scale to track changes in muscle mass, which will help determine metabolic changes. Just note that it won’t be as precise as an indirect calorimeter, but it is an easy way to track changes. 

The most widely used method to determine your BMR, without the use of any tools, is an equation called the Mifflin St. Jeor equation, which dietitians typically use to determine your BMR and overall calorie needs. 

A majority of the time (about 90% in my experience), this equation gives a result similar to that of MedGem. Personally, I think that seems pretty darn accurate for a “plug and chug” equation that’s been around since 1990. Studies have found that the equation is accurate to within 10% of someone’s measured (using a Medgem-type device) metabolic rate.

The Mifflin-St Jeor equation can be used to calculate RMR for both men and women. The equation is: 

• Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
• Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

BMR Calculator (Mifflin-St Jeor Equation)

Enter your information below to calculate your Basal Metabolic Rate (BMR).

Gender: Male Female

Weight (lbs):

Height (in):

Age:

Calculate BMR

Your BMR: 0 calories/day

Now, remember that is your resting metabolic rate: the bare minimum number of calories your body needs for your vital organs to function (your heart to beat, your lungs to breathe, your brain to think, etc.) To get your overall calorie needs, multiply that by 1.1 at minimum. Usually 1.2-1.4 if you are active for work or exercising regularly.

How to Reset Your Metabolism

In some cases of performing metabolic testing on patients, results showed that metabolism was slower than expected for the person’s age, gender, and weight. There are a number of factors that can contribute: age, gender, muscle mass, diet history, nutrient deficiencies, inadequate calorie intake, hormonal imbalances, medications, insulin resistance, and genetics. 

If you’re on this page, you’re probably looking to burn more calories and lose weight, right? Fortunately, you can reset your metabolism by making certain lifestyle adjustments. Here are some effective ways to kickstart and maintain a healthy metabolism:

Incorporate Exercise

Regular physical activity is one of THE most effective ways to reset your metabolism.

• Strength Training: Building muscle through strength training increases your resting metabolic rate, meaning you burn more calories at rest, 24 hours a day. Aim for at least two to three sessions of strength training per week.
• Cardio: While strength training builds muscle, cardiovascular exercise also plays a role in boosting metabolism by improving heart health and helping your body burn more calories even after you’re done exercising.

Make Dietary Adjustments

• Whole Foods: Focus on nutrient-dense whole foods like fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates. Whole foods require more energy to digest, which can temporarily increase your metabolic rate, a phenomenon known as the thermic effect of food.
• Balanced Nutrition: Ensure you’re getting a good balance of macronutrients: proteins, fats, and carbohydrates while limiting added sugars. Protein is particularly important as it helps build and repair muscle tissue and requires more calories to digest compared to fats and carbs.
• Meal Timing: Eating smaller, balanced meals throughout the day can keep your metabolism active. Skipping meals can cause your body to conserve energy, slowing your metabolic rate.

Stay Hydrated

Water is essential for metabolism, as your body needs it to process calories. Staying hydrated can help ensure your metabolic processes are running smoothly.

Prioritize Sleep

Lack of sleep disrupts the hormones that regulate hunger and metabolism, such as ghrelin and leptin. Sleep deprivation can lead to increased appetite, cravings for high-calorie foods, and a slower metabolism. Aim for 7-9 hours of quality sleep per night to support optimal metabolic function.

Avoid Extreme Diets

Extreme diets that severely restrict calories or entire food groups can backfire by slowing down your metabolism over time. Instead, aim for a balanced, sustainable approach to eating that includes a variety of whole foods and sufficient calories to meet your energy needs.

Manage Stress

Chronic stress triggers the release of cortisol, a hormone that can promote fat storage, especially around the abdomen. Over time, high cortisol levels can slow your metabolism. Stress management techniques like mindfulness, meditation, and regular exercise can help keep cortisol levels in check.

Limit Alcohol

Excessive alcohol consumption can interfere with your metabolism by disrupting the absorption of nutrients and affecting the liver, which plays a significant role in processing nutrients and regulating fat storage. Limiting alcohol intake can help keep your metabolism functioning optimally.

Check your Thyroid

Thyroid hormones influence various functions of the body, including heart rate, body temperature, muscle activity, and how efficiently we burn calories, ultimately impacting the activity of nearly every cell in the body. If your thyroid is underactive, it can slow down your metabolism and lead to weight gain.

Conclusion

While you can’t completely “break” your metabolism, certain factors can slow it down and make it less efficient at burning calories. By understanding your metabolism and how it works, you can make targeted adjustments to reset it. 

Key strategies include eating whole foods, balancing nutrition, staying hydrated, exercising regularly, getting enough sleep, managing stress, limiting alcohol, and keeping an eye on your thyroid health. 

With these lifestyle changes, you can boost your metabolism and improve your overall health and weight management.

If you’re ready to take control of your metabolism and build sustainable habits that support long-term weight loss, join my Mastery of Habits for Weight Loss Program. You’ll learn practical strategies to reset your metabolism, balance your nutrition, and create a healthy lifestyle that works for you.