"I have a slow metabolism, that's why I can't lose weight!"
One of the most common phrases when it comes to weight loss.
But is it really true?!
Metabolism plays a crucial role in managing body weight, but it is not the only determining factor.
In this article, we’ll discuss what metabolism is, how it works, what it means to have a fast or slow metabolism, and which strategies can help speed it up to promote weight loss.
Because while metabolism matters, we can be in control of it!
What is metabolism?
Metabolism is the set of biochemical processes through which our body converts food into energy.
This complex system involves various organs, enzymes, and hormones and determines how much energy (=calories) we burn at rest and during daily activities.
It is divided into:
-
Basal metabolism
The energy required to maintain vital functions (breathing, blood circulation, body temperature). -
Active metabolism
The energy consumed for physical and daily activities. -
Thermogenesis (food-induced)
The energy used for digestion and nutrient absorption.
How does metabolism work and how does it affect body shape?
Metabolism regulates the number of calories burned each day and, therefore, directly impacts our ability to lose, maintain, or gain weight.
To put it simply:
- A faster metabolism means the body burns more calories.
- A slower metabolism means fewer calories are burned.
However, metabolism is not a fixed destiny: it can change over time and be influenced by factors such as age, genetics, muscle mass, diet, and physical activity.
Let’s take a closer look at what "fast metabolism," "slow metabolism," and "basal metabolism" really mean.
Basal metabolism: the key to weight control
Basal Metabolic Rate (BMR) is the minimum amount of energy required to "survive"—that is, to keep vital functions active at rest.
This value varies from person to person and is influenced by:
- Age (decreases over the years)
- Muscle mass (more muscle = a faster metabolism)
- Gender (men tend to have a higher BMR than women)
- Genetics
Calculating basal metabolism is essential for determining daily caloric needs and adopting an effective weight-loss strategy accordingly.
How to calculate your metabolism
Several formulas exist to calculate metabolism, but one of the most commonly used is the Mifflin-St Jeor equation, which varies by gender and age.
First, you need to calculate Basal Metabolism (BMR), which corresponds to your daily caloric needs for vital functions:
- BMR (men) = (10 x weight in kg) + (6.25 x height in cm) - (5 x age + 5)
- BMR (women) = (10 x weight in kg) + (6.25 x height in cm) - (5 x age - 161)
Once you have your basal metabolism, multiply the number by the appropriate activity factor, based on your lifestyle (which affects calorie expenditure).
- Sedentary lifestyle (little or no exercise, office job) → BMR x 1.2
- Lightly active lifestyle (exercise 1-3 days a week) → BMR x 1.375
- Moderately active lifestyle (exercise 3-5 days a week) → BMR x 1.55
- Very active lifestyle (exercise 6-7 days a week) → BMR x 1.725
- Extremely active lifestyle (exercise twice a day) → BMR x 1.9
This provides an approximate estimate of your daily energy needs in kcal.
You can also use an online metabolic calculator if you prefer!
Fast vs. slow metabolism: which is better for weight loss?
There is no such thing as a "perfect" metabolism, but a more active metabolism helps burn more calories and facilitates weight loss.
We usually categorize metabolism into two broad types: fast metabolism and slow metabolism, to help differentiate how individuals react to diets and how men and women tend to gain or lose weight differently.
A fast metabolism is often determined by genetics and a high percentage of muscle mass.
People with a fast metabolism tend to:
✔ Have a higher body temperature
✔ Burn calories more quickly
✔ Feel hungry more often
✔ Struggle to gain weight
But is fast metabolism something you're born with?
The answer is mostly yes, but there are variables that influence it.
Factors that can accelerate metabolism include:
- Maintaining high muscle mass
- Regular physical activity
- A healthy thyroid, which ensures proper hormonal regulation
On the other hand, a slow metabolism can result from:
✔ Aging
✔ A sedentary lifestyle
✔ Hormonal imbalances
People with a slow metabolism often:
✔ Feel tired and sluggish
✔ Gain weight easily
✔ Struggle to lose weight despite a low-calorie diet
✔ Feel bloated
✔ Digest food slowly
Some main causes of a slow metabolism include:
- Lack of physical activity
- Muscle loss
- Prolonged low-calorie diets
- Hormonal issues (hypothyroidism, insulin resistance)
How to unlock and reactivate metabolism to lose weight
If you have a slow metabolism, avoid overly restrictive diets—eating too little actually slows it down.
✅ Increase physical activity and include weight training to build muscle.
✅ Eat regular meals—skipping meals can slow metabolism.
✅ Drink plenty of water—proper hydration keeps metabolism active.
✅ Get enough sleep—rest regulates hormones and affects metabolism.
How to speed up metabolism for weight loss
To stimulate metabolism and promote weight loss:
✔ Do strength training (weights and HIIT workouts)
✔ Increase protein intake
✔ Drink green tea or coffee (in moderation)
✔ Stay active throughout the day (avoid a sedentary lifestyle)
✔ Consider targeted supplements
✔ Use cosmetics that promote fat reduction
Integrating these small changes into your body routine can significantly impact your daily calorie expenditure.
Losing weight and reducing excess fat
To lose weight in a healthy and sustainable way, you should:
✔ Maintain a moderate calorie deficit (consume slightly fewer calories than you burn)
✔ Increase physical activity (combine cardio and weight training)
✔ Avoid ultra-processed foods and refined sugars
✔ Eat regular, balanced meals
✔ Sleep at least 7-8 hours per night
But there’s one more thing that can help!
In addition to diet and exercise, natural supplements can boost metabolism and make the process easier.
And don’t forget—your beauty routine also plays a role in weight loss!
The Unique Form’s metabolism-boosting supplements
-
Lipo Slim Active:
✔ Supports digestion and gut health
✔ Stimulates lipid metabolism for weight management
✔ Promotes fluid drainage, reducing bloating and water retention
Ingredients: Milk thistle, blackcurrant, mate, choline, green coffee, centella, guarana, and artichoke.
-
Caffè Slim:
✔ Supports fat metabolism
✔ Promotes lipolysis and increases energy levels
✔ Helps with fluid balance and digestion
-
MayDay Fame Stop:
✔ Reduces appetite and induces satiety
✔ Stimulates metabolism (with Gymnema and Griffonia)
-
Cioccolato Slim:
✔ Metabolism-boosting powder supplement
✔ Key ingredients: Garcinia, green coffee, cacao, and Reishi
-
Aloe Day Più:
✔ Supports detox and digestion
✔ Boosts immunity and hydration
Cosmetic solutions for weight loss
The Unique Form’s slimming cosmetics help reduce excess fat, firm, tone, and reshape the silhouette.
Try:
✔ Body Reshaping Cream
✔ Bi-Phase Spray Concentrate for Fat and Cellulite
✔ Extra-firming gel mud
✔ Slimming and Reshaping Serum for Belly and Hips
?But remember: Nutrition matters too!