Is Your Metabolism Holding You Back from Losing Weight?

If you’ve been struggling to lose weight despite eating well and exercising, your metabolism might be working against you. Many women unknowingly slow down their metabolism with certain diet and lifestyle habits, making weight loss feel impossible.

Your metabolism isn’t just about how many calories you burn—it’s regulated by hormones, gut health, and nervous system function. If your body isn’t getting the right signals, it may store fat instead of burning it.

As a weight loss naturopath, I help women uncover what’s slowing down their metabolism and how to restore it naturally. Let’s dive into what could be causing your metabolic slowdown and, more importantly, how to fix it.

What is Metabolism and Why Does It Slow Down?

Metabolism is your body’s process of converting food into energy. When your metabolism is functioning optimally, your body efficiently burns calories, maintains balanced hormones, and provides stable energy throughout the day.

However, a sluggish metabolism can lead to weight gain, fatigue, cravings, and difficulty losing weight—even when you’re doing everything “right.”

Several key factors regulate metabolism, including:

• Thyroid function (your body’s metabolic thermostat)
• Hormonal balance (cortisol, insulin, estrogen, and leptin)
• Gut health (your microbiome influences how you process food)
• Nervous system regulation (chronic stress can signal your body to hold onto fat)

Understanding what’s slowing your metabolism is the first step to turning things around.

Is Your Metabolism Holding You Back from Losing Weight?: Signs Your Metabolism is Slowing Down

Not sure if your metabolism is sluggish? Here are some common signs:

• Unexplained weight gain or difficulty losing weight
• Fatigue, brain fog, and low energy levels
• Cold hands and feet (a sign of slow thyroid function)
• Bloating, constipation, or digestive issues
• Intense sugar and carb cravings
• Hair thinning or brittle nails
• Low body temperature and sluggish digestion

If you’re experiencing several of these symptoms, your metabolism may need a reset.

What Slows Down Your Metabolism?

1. Eating Too Little or Dieting Too Much

One of the biggest metabolism killers is chronic dieting. If you’ve been under-eating for long periods, your body slows its metabolic rate to conserve energy. Restricting calories too much especially carbs and fats signals your body to hold onto weight instead of burning it.

How to Fix It:

Instead of extreme calorie restriction, focus on nutrient-dense, whole foods that fuel your body. Make sure to include healthy carbs, proteins, and fats in your meals. Eating in a way that supports your metabolism rather than depriving it will help boost fat burning naturally.

2. Hormone Imbalances (Thyroid, Cortisol, Insulin, and Estrogen)

Your hormones control your metabolism, and when they’re out of balance, weight loss becomes difficult.

• Thyroid hormones (T3 and T4) regulate metabolic speed—low thyroid function leads to slow metabolism.
• Cortisol (stress hormone) imbalance increases belly fat and slows digestion.
• Insulin resistance makes it harder to burn fat and increases cravings.
• Estrogen dominance can lead to weight gain, especially around the hips and thighs.

How to Fix It:

Supporting your hormones through nutrition and lifestyle changes is key. Prioritise sleep, manage stress, and include foods rich in iodine, selenium, and zinc (found in seafood, eggs, and Brazil nuts) to support your thyroid. Pair carbs with protein and healthy fats to keep blood sugar stable and prevent insulin spikes.

3. Poor Gut Health & Microbiome Imbalance

Your gut bacteria influence how you burn calories and store fat. If your microbiome is out of balance due to processed foods, stress, or antibiotics, your metabolism can slow down.

How to Fix It:

Incorporate gut-friendly foods like bone broth, fermented foods (kimchi, sauerkraut, yogurt), and fiber-rich vegetables. Reduce processed foods and artificial sweeteners that disrupt gut bacteria. A high-quality probiotic can also help restore balance.

4. Nervous System Dysregulation (Stress & Overtraining)

Being in chronic fight-or-flight mode (high stress) tells your body to store fat as a survival mechanism. Overtraining especially excessive cardio or HIIT can further stress the body, making weight loss harder.

How to Fix It:

Regulating your nervous system is essential for metabolic health. Hypnotherapy, meditation, and deep breathing exercises can calm the body and reduce cortisol levels. Swap high-intensity workouts for strength training and restorative movement like yoga and walking.

How to Fix a Slow Metabolism Naturally

Here’s how you can start reversing a sluggish metabolism:

1. Eat More Nutrient-Dense, Pro-Metabolic Foods

Fuel your metabolism with whole food carbs like fruit, root vegetables, honey, and dairy. Prioritise protein from high-quality sources like grass-fed meat, eggs, and seafood. Healthy fats such as butter, coconut oil, and olive oil also play a key role in metabolic health.

2. Balance Your Hormones Naturally

Regulating stress is crucial for hormone balance. Incorporate stress-reducing activities like hypnotherapy, deep breathing, and relaxation techniques. Support your thyroid by eating nutrient-dense foods and avoiding extreme diets.

3. Heal Your Gut for a Faster Metabolism

Improve digestion by eating gut-friendly foods, avoiding processed ingredients, and considering a probiotic supplement. A healthy gut leads to better metabolism and weight regulation.

4. Regulate Your Nervous System

Engage in nervous system regulation practices like hypnotherapy, breath work, and restorative movement. Prioritise sleep and relaxation to allow your body to function optimally. Learn more about how sleep impacts weight loss

The Metabolism Reset Plan: Small Changes, Big Results

To kickstart your metabolism, focus on these simple yet powerful shifts: ✔ Eat enough to fuel your body ditch starvation diets. ✔ Balance hormones by managing stress and eating pro-metabolic foods. ✔ Support gut health for better digestion and energy use. ✔ Regulate your nervous system with hypnotherapy and gentle movement. ✔ Swap high-intensity exercise for strength training and walking.

Conclusion: Fix Your Metabolism, Transform Your Health

A slow metabolism isn’t permanent you can restore it with the right approach. The goal isn’t just weight loss, but better energy, balanced hormones, and a thriving body.

If you suspect your metabolism is sluggish and want personalised guidance, I can help!

1. Work with me! Book a consultation in person (Evandale, SA) or AUS + NZ wide online via Zoom

2. Listen to the Holistic Weight Loss Podcast

3. Connect with me on Instagram | Pinterest | YouTube | LinkedIn | Facebook