How to Fix a Slow Metabolism: What Your Body Composition Can Reveal

If you feel like you're doing everything right—eating clean, exercising regularly—but still not seeing results, your metabolism may be the problem. But before blaming genetics or age, you need to ask: what does your body composition say about your metabolism?

At Kalos, we use DEXA Scan San Francisco technology to help clients uncover the root causes of their “slow metabolism.” Often, it has less to do with thyroid issues or calorie intake—and more to do with muscle loss, high fat mass, and especially visceral fat.

Here’s what your body composition can reveal—and how to fix a sluggish metabolism with real, measurable changes.

What Is Your Metabolism, Really?

Your metabolism is the total energy your body burns daily. It’s made up of:

• Basal Metabolic Rate (BMR): Energy used at rest (largest portion)
• Thermic Effect of Food (TEF): Energy used to digest food
• Exercise Activity Thermogenesis (EAT): Calories burned during workouts
• Non-Exercise Activity Thermogenesis (NEAT): Everyday movements

Your lean mass (muscle) plays the biggest role in determining BMR—the more muscle you have, the more calories you burn, even while doing nothing.

What Body Composition Can Reveal About Your Metabolism

A DEXA scan gives you a detailed picture of your internal body makeup, allowing you to identify key metabolic barriers, including:

• Low lean muscle mass: Means lower resting calorie burn
• High body fat %: Especially visceral fat, which drives insulin resistance and inflammation
• Unfavorable fat-to-muscle ratio: Slows metabolic efficiency
• Bone density decline: Often associated with low movement and hormonal shifts

Signs Your Body Is in “Slow Metabolism” Mode

• You gain weight even on low calories
• You feel cold, sluggish, or low energy
• You're losing inches only in muscle-heavy areas
• You’ve plateaued despite working out
• You’re constantly hungry or never hungry at all (both can signal hormonal shifts)

A DEXA Scan San Francisco helps confirm whether your body is losing muscle, holding onto fat, or both—critical data for getting unstuck.

5 Ways to Fix a Slow Metabolism Using DEXA Feedback

1. Build More Lean Muscle Mass

Muscle is your metabolic engine. Your DEXA scan tells you exactly how much you have—and where to build.

• Focus on resistance training 3–5x/week
• Prioritize progressive overload
• Ensure proper recovery and sleep

2. Increase Protein Intake

Protein has a high thermic effect and preserves lean mass.

• Aim for 1.6–2.2g/kg body weight
• Distribute protein evenly across meals
• Consider post-workout shakes for recovery

3. Lower Visceral Fat to Improve Metabolic Flexibility

Visceral fat slows your metabolism and increases inflammation.

• Focus on sleep, stress management, and whole foods
• Use DEXA to track visceral fat reduction monthly
• Add walking, strength training, and HIIT to your weekly plan

4. Stop Under-Eating

Eating too little leads to muscle loss and hormonal adaptation.

• Use your DEXA results to reverse diet intelligently
• Gradually increase intake while tracking lean mass
• Fuel your body to build metabolism—not shut it down

5. Scan Monthly or Bimonthly

Track:

• Lean mass trends
• Fat loss (especially visceral)
• Regional muscle imbalances
• How your routine is affecting real body composition

Your Metabolism Isn’t Broken—It’s Under-Fueled or Under-Muscled

A “slow metabolism” isn’t a mystery—it’s a measurable condition. With regular DEXA Scans in San Francisco, you’ll stop guessing and start fixing the real issues holding back your fat loss, energy, and performance.

Book Your DEXA Scan in San Francisco at Kalos Today

If you’re ready to take control of your health with the most accurate body composition analysis available, it’s time to book your DEXA scan at Kalos. Whether you’re looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.

Schedule your scan today at Kalos—your journey to data-driven fitness starts now.

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