Blaming 'slow metabolism' for weight gain? Top doctor reveals muscle mass secret to reignite your body's fat-burning engine

Economic Times

3 days ago

iStock Dr. Sanjay Bhojraj challenges the notion of slow metabolism as the primary cause of weight gain, highlighting muscle loss as a more significant factor. After 30, muscle mass declines, reducing calorie burn. The Mayo Clinic supports this, stating muscle mass influences metabolic rate. (Image: iStock)
For decades, 'slow metabolism' has been the go-to scapegoat for weight gain and failed diet attempts. From late-night infomercials to trendy wellness podcasts, fixing metabolism has been sold as the ultimate solution to slimming down. But is your metabolism truly the villain here?
Dr. Sanjay Bhojraj, a US-based interventional cardiologist and certified functional medicine practitioner, is calling for a reality check. In a recent Instagram post that's gaining attention, he challenges the widely held belief that sluggish metabolism is the root cause of weight gain—and suggests we may be overlooking a much more fundamental issue: muscle loss.
'Muscle is your most metabolically active tissue,' Dr. Bhojraj wrote in the post. 'No muscle = no metabolic engine.'
His claim is backed by compelling science. After the age of 30, we naturally lose 3–8% of muscle mass each decade, and that drop has serious consequences for how many calories we burn—even at rest. This muscle decline, combined with sedentary lifestyles and poor protein timing, can be a more significant factor in stubborn weight gain than metabolism itself.
The doctor's blunt conclusion: 'We've blamed a slow metabolism for decades. But it's time we talked about muscle.'
Supporting Dr. Bhojraj's assertion is a report by the Mayo Clinic, which confirms that basal metabolic rate (the energy your body uses at rest) is heavily influenced by body composition—particularly muscle mass. In other words, the more muscle you have, the more calories you burn even when you're not moving.Key determinants of metabolic rate include: Body size and muscle mass – Larger bodies and more muscle mean higher calorie burn.
Sex – Men usually have more muscle and less fat than women, resulting in faster metabolism.
Age – Aging is linked to muscle loss, which slows down metabolism. Additionally, the Mayo Clinic states that weight gain usually stems from an imbalance between calories consumed and burned—not from inherently slow metabolism. Only rare medical conditions like hypothyroidism or Cushing syndrome significantly affect metabolic speed.Dr. Bhojraj isn't alone in linking muscle loss with sluggish calorie burn. The Mayo Clinic explains that a drop in muscle mass naturally reduces your basal metabolic rate, meaning your body needs fewer calories than it once did. Yet, many people continue eating as though their bodies haven't changed—leading to gradual weight gain.
And it's not just about building muscle at the gym. Everyday movement plays a huge role, too. Non-exercise activity thermogenesis (NEAT)—which includes walking around the house, fidgeting, or doing chores—can account for up to 800 calories burned per day.Dr. Bhojraj's prescription is simple yet powerful: Prioritize muscle. That means engaging in regular strength training and ensuring your diet includes enough protein, especially after age 30.The Mayo Clinic echoes this advice, recommending: Strength training at least twice a week for all major muscle groups.
Aerobic activity for at least 30 minutes most days of the week.
Staying active throughout the day—move often, not just during your workouts. Forget fad diets or unregulated supplements that promise a metabolic miracle. According to both experts, there's no substitute for building muscle and staying active if you want to maintain a healthy metabolism.