Did you know that metabolism slows down the older you get? Even the Public Health Nutrition journal supports this school of thought. An active metabolism will help you lose weight by burning more calories. The amount of calories you burn typically depends on your metabolism rate.
With that said, while most of us know how to improve metabolism, there’s a large portion that doesn’t know the habits that can help kill metabolism. If you’re one of those people, then you’re right where you need to be right now. This article will highlight a few of the habits that are detrimental to metabolism.
One of the best ways to start the day is by eating a healthy, wholesome, and nutritious breakfast. Because the body’s metabolism rate slows down when it’s asleep, eating cannot only help jump start it but help burn more calories during the day. The University Medical Center claims that you’ll be telling your body it has enough calories for the day when you eat breakfast.
A sedentary lifestyle can lead to you burning fewer calories every day. Many people have been sitting all day and working from home this past year because of the Covid-19 pandemic. This can have a negative impact on both your metabolism rate and overall health. Every physical activity you do throughout the day such as cooking, standing, using the stairs, cleaning, walking, and so on, can help burn calories. These kinds of activities are also referred to as NEAT (non-exercise activity thermogenesis).
Eating too little
Most individuals have this misconception that they can lose weight faster when they eat fewer calories. The truth is, you could decrease your metabolism rate a great deal if you excessively limit your calories intake. Even though you need to have a calorie deficit when losing weight, things can backfire on you if you eat way too few calories. In this scenario, your body will sense that there isn’t enough food and then it’ll lower its metabolism rate, in turn, burning calories slower. 6 Tips For Fighting Food Guilt
Not eating enough protein
If you want to achieve healthy weight loss, you need to have enough proteins in your system. Protein not only helps increase the rate at which the body burns calories but it also helps keep it feeling fuller for longer. When the body digests food, the metabolism rate increases, and this is commonly referred to as the TEF (thermic effect of food). So, the TEF of protein is way higher than that of carbohydrates and fats. Just having protein in your diet will help increase your metabolism rate by about 20-30%.
Not getting enough sleep
You need to get enough sleep if you want to have good overall health. Not getting enough sleep can help lead to a higher chance of you suffering illnesses like diabetes, depression, and even heart disease. Not getting enough sleep can also make you gain weight faster and lower the body’s metabolic rate. It can also disrupt the body’s circadian rhythm and sleep cycle. 10 Dangers Of Insufficient Sleep
Your body will produce a hormone known as cortisol when its stress levels rise. This hormone leads to reduced sleep quality, decreases the desire to work out, and increases the cravings and appetite for comfort food. These things negatively affect the body’s metabolism rate. So, while stress is something you can’t always control, knowing how to manage it can help protect the internal fire within you.
Eating too many refined carbohydrates
Regularly eating refined carbs such as pastries and white bread can help slow down the body’s metabolism rate. Studies have shown that those who consume a lot of refined carbs usually burn calories slower. Refined carbs turn into sugar very fast, and this isn’t good for metabolism.
Losing weight is often easier said than done. There’s quite a lot that goes into getting the best overall health you possibly can. One of the main things is having a good metabolism rate. Hopefully, you now know the habits you need to avoid to ensure good quality metabolism.
Check out 8 Reasons You Struggle To Lose Weight