Can You Get Rid of Fast Metabolism?

According to a study published in Science, metabolism is at its peak in infancy, with babies burning calories 50% faster than adults. The common question, "Can you get rid of fast metabolism?" arises from a desire to gain weight or manage energy levels, yet the answer is far more complex than a simple yes or no.

Quick Summary

This article explores whether it's truly possible to slow down a high metabolism. It explains the factors influencing metabolic rate, such as genetics and activity levels, and provides actionable strategies for healthy weight gain and management. The guide distinguishes between common misconceptions and evidence-based approaches to influence your body's energy expenditure.

Key Points

• Metabolism is Not a Switch: Your metabolic rate is largely determined by genetics, age, gender, and muscle mass, and cannot be simply eliminated.

• Distinguish Fast Metabolism from Hypermetabolism: A medical condition called hypermetabolism can cause an abnormally high calorie burn and requires professional medical evaluation.

• Increase Caloric Intake Wisely: For healthy weight gain, consume a consistent caloric surplus of nutrient-dense foods, prioritizing healthy fats and proteins.

• Prioritize Strength Training: Building muscle through resistance training is a highly effective way to increase your calorie-burning potential and help with weight gain.

• Adjust Exercise Type: Shift from excessive high-intensity cardio to lower-intensity options to avoid burning too many calories and hindering weight gain.

• Emphasize Sleep Quality: Consistent, sufficient sleep (7-8 hours per night) helps regulate hormones and supports healthy metabolic function.

Understanding the Complex Nature of Your Metabolism

Metabolism isn't a single switch that can be simply turned off. Instead, it's a dynamic and intricate network of biochemical reactions that convert food into energy to fuel your body's functions. Your basal metabolic rate (BMR), the energy your body uses at rest, accounts for the majority of your daily calorie expenditure. While genetics play a significant role in determining your baseline metabolic rate, lifestyle factors like diet, physical activity, and body composition also have an influence. People who perceive they have a "fast metabolism" are typically those who burn calories at a higher-than-average rate, which can make gaining weight a challenge.

The Difference Between a 'Fast Metabolism' and Hypermetabolism

It's important to distinguish between a naturally fast metabolism and a condition called hypermetabolism. Hypermetabolism is an abnormally high metabolic rate often caused by an underlying medical issue, such as hyperthyroidism, infections, or during recovery from trauma or eating disorders. If you're experiencing symptoms like unexplained weight loss, increased heart rate, excessive sweating, and fatigue, consulting a healthcare professional is crucial to rule out any medical conditions.

Strategies to Influence Your Metabolic Rate

While you cannot fundamentally "get rid of fast metabolism," you can influence it by adopting specific lifestyle changes aimed at increasing caloric intake and promoting muscle growth over fat storage.

• Increase Caloric Intake Strategically: The golden rule for weight gain is consuming more calories than you burn. For those with a high metabolism, this means focusing on nutrient-dense, calorie-rich foods rather than empty calories from junk food. Start by aiming for a daily calorie surplus of 300–500 calories to ensure healthy, gradual weight gain.
• Focus on Strength Training: Incorporating resistance training is one of the most effective ways to influence your metabolism. Muscle tissue burns more calories than fat tissue, even at rest, so building muscle mass will naturally increase your body's baseline energy needs. Focus on compound lifts like squats, deadlifts, and bench presses with heavier weights and fewer repetitions to promote muscle growth, not endurance.
• Re-Evaluate Your Cardio: While cardio is essential for cardiovascular health, excessive high-intensity interval training (HIIT) or long, vigorous cardio can accelerate fat burning and hinder weight gain efforts. Shift your focus to low- to moderate-intensity cardio, such as brisk walking, to maintain fitness without burning an excessive number of calories.
• Adjust Meal Frequency and Timing: Some evidence suggests that eating fewer, larger meals rather than frequent small ones can slightly reduce the thermic effect of food (TEF), the energy burned during digestion. However, if your appetite is limited, frequent, smaller meals packed with high-calorie foods can help ensure you meet your daily intake goals.
• Prioritize Sleep: Lack of sleep can disrupt hormones that regulate metabolism and appetite, potentially lowering your metabolic rate as your body tries to conserve energy. Aim for 7-8 hours of quality sleep per night to support healthy metabolic function.

A Comparison of High and Low Metabolism Traits

Trait	Fast Metabolism	Slow Metabolism
Body Weight Tendency	Difficulty gaining weight; may be naturally lean or underweight.	Gains weight easily; may find it challenging to lose weight.
Calorie Requirements	High calorie intake needed to maintain or gain weight.	Lower calorie needs to maintain weight; requires more effort to burn calories.
Energy Levels	Often high energy and can feel more active throughout the day.	Can experience fatigue and lower energy levels.
Body Temperature	May run hotter than average due to higher heat production.	May feel cold more easily due to slower heat production.
Digestion	Faster digestion can lead to more frequent bowel movements.	Slower digestion; less frequent bowel movements.
Muscle Mass	Higher muscle mass can contribute to a faster metabolic rate.	Less muscle mass can contribute to a slower metabolic rate.
Impact of Dieting	Restrictive diets can cause a metabolic slowdown to conserve energy.	Weight loss diets can lead to a metabolic slowdown, making sustained loss difficult.

Conclusion

While you cannot simply "get rid of fast metabolism," you can effectively manage its effects through strategic lifestyle adjustments. Rather than viewing a fast metabolism as a problem to be eliminated, the focus should be on working with your body. By adopting a diet rich in healthy fats, proteins, and carbohydrates to create a caloric surplus, focusing on strength training to build muscle mass, and ensuring adequate rest, you can successfully promote healthy weight gain. It is also critical to consult a doctor if you suspect your high metabolic rate is caused by an underlying medical issue, such as hyperthyroidism. By understanding and addressing the factors influencing your metabolic rate, you can achieve your health and fitness goals in a sustainable, healthy way.

Visit the Cleveland Clinic website for a helpful guide on metabolism and disorders.

Frequently Asked Questions

What are the common signs of a fast metabolism?

Common signs can include difficulty gaining weight, frequent hunger, feeling warm often, increased sweating, high energy levels, and a higher heart rate.

Does eating more frequently increase your metabolism?

While frequent meals slightly increase the thermic effect of food (the energy burned during digestion), it is a small effect. For those with a fast metabolism struggling to gain weight, eating fewer, larger meals may be a better strategy to reduce calorie burning from digestion.

Can certain medical conditions cause a fast metabolism?

Yes, conditions like hyperthyroidism (an overactive thyroid), cancer, and trauma can cause an abnormally high metabolic rate called hypermetabolism. It is important to consult a healthcare provider if you experience unexplained, rapid weight loss.

Can you really make your metabolism slower?

You cannot drastically or permanently slow your metabolism. However, you can manage its effects. For instance, reducing intense cardio and focusing on resistance training can help promote muscle gain rather than simple calorie burning, while increasing caloric intake helps ensure a surplus.

How many extra calories should I eat to gain weight?

If you are trying to gain weight healthily, a good starting point is to consume an extra 300 to 500 calories per day. Use a calorie calculator for a baseline estimate, but tracking your intake for a few weeks will give you a clearer picture of your actual needs.

Does lifting weights help with a fast metabolism?

Yes, lifting weights and strength training are beneficial. Building muscle mass increases your resting metabolic rate because muscle tissue requires more energy to maintain than fat tissue. This helps your body use more calories throughout the day.

Are there any foods that can slow down metabolism?

No foods can directly or significantly slow your metabolism. However, prioritizing energy-dense foods rich in healthy fats, proteins, and carbohydrates can help you meet a caloric surplus more easily than relying on less calorie-dense options.

Is having a fast metabolism always a good thing?

Not necessarily. While a fast metabolism can make weight management easier for some, it can be a challenge for those trying to gain weight or muscle. For some, it can also lead to fatigue, nutrient deficiencies, or difficulty sleeping.