Have you ever wondered why some people lose weight faster than others despite following the same routine and the same diet? Well, the answer to this is their metabolism rate. A good metabolism rate means that your body enjoys burning calories faster, whereas a lousy metabolism rate means that no matter how hard you work out, your body won’t burn calories as quickly as it should. Aside from that, metabolism contributes to maintaining bodily equilibrium by monitoring and controlling your blood sugar, cholesterol, triglyceride, and blood pressure levels. Sometimes, knowingly or unknowingly, we kill our own metabolism by indulging in some unhealthy habits. What are they? Let’s find out:
Less food means more calorie burnout.
Several people are under the impression that a lesser calorie intake means higher weight loss. However, you may be surprised to learn that restricting calorie intake to an excessive degree can actually slow metabolism. Although it is necessary to create a calorie deficit (eating fewer calories than one’s body can burn) to lose weight, eating too few calories may actually have quite the opposite effect. In this situation, your body recognizes that food is scarce and reduces the pace of burning calories.
A sedentary lifestyle is the kind of lifestyle that does not involve much physical activity. Due to the pandemic outbreak last year, many people started working from home, which halted their physical activities. This has had a terrible effect on their overall health hence, slowing down their metabolism. Even activities as small as standing, moving around, taking the stairs, cleaning, household chores, etc., play a great role in burning those extra calories. These activities too have a name, and it is Non-Exercise Activity Thermogenesis(NEAT).
Low Protein Intake.
Protein intake is critical for obtaining and maintaining a healthy weight. Protein should be consumed in moderation.
Beyond making you feel full, high protein consumption can help you burn calories at a faster pace by increasing the rate at which your body burns calories. The thermic effect of food refers to the increase in metabolism that happens after food has been digested (TEF).
The thermic impact of protein is significantly more significant than that of carbohydrates and fat. Studies have found that eating protein temporarily improves metabolism by approximately 20–30 percent, compared to 5–10 percent for carbohydrates and 3 percent or less for fat consumption. Although it is inevitable that metabolic rate will reduce during weight loss and that it will continue to slow throughout weight maintenance, data suggests that increasing protein consumption can help to mitigate this effect.
Sleep is the way your body recharges itself for the next day. If you compromise on sleep to finish other work, you are at a higher risk for depression, diabetes, and heart illnesses. Lack of sleep is often one reason for a low metabolic rate which slows down your weight loss process and journey. Irregular sleep timings can decrease the quality of your sleep. Sleeping during the day instead of at night exacerbates the effects of sleep deprivation. This sleep pattern interferes with your body’s natural circadian rhythms, often known as the internal clock.
Lack of Strength Training.
Lifting weights is an excellent approach for keeping your metabolism from slowing down. In both healthy and unhealthy individuals and those suffering from heart disease or being overweight or obese, it has been demonstrated that strength training increases metabolic rate. Muscle mass in your body increases and muscle mass accounts for most of your fat-free mass. At rest, having a higher percentage of fat-free mass boosts the number of calories you burn by a significant amount. Increasing energy expenditure through strength training appears to be beneficial even at low levels.
Drinking less water.
You can have a metabolic slowdown if you do not drink enough water. Perhaps a big, refreshing glass of water would be appropriate. According to research, it aids in the burning of calories and the reduction of body fat. Moreover, regardless of temperature, water makes you feel fuller for longer, allowing you to consume fewer calories.
Water consumption doesn’t necessarily mean that you have to only drink H2O. You can also divide your diet in a way that it is mainly filled with water-rich foods such as cucumbers, watermelon, Dals, etc.
Breakfast is perhaps the most important meal of the day. But unfortunately, due to our rigorous schedules, we tend to skip this meal usually. We may not consider this to be a big problem, but technically, it is. When our body is asleep, it needs food as soon as it wakes up. Breakfast helps your body feel energized and ready to rock the day!
Consumption of too many refined carbohydrates.
Whole grains, fruit, and vegetables include carbs that differ significantly from refined carbohydrates. Refined carbohydrates found in foods such as flour and sugar need to be avoided. Our body expends minimal energy in the process of breaking them down. Diets high in fiber slow digestion and make your body work harder to break down nutrients since they include more fiber.
There’s nothing good that stress can do for anybody. If you’re stressed, a hormone called cortisol is produced by your body. This hormone’s job is to give you a quick energy boost. However, if you are stuck in a stressed-out state, your body believes you are still in need of fighting and continues to produce cortisol. Increased amounts of this hormone make it more difficult for your body to utilize insulin effectively. This has the effect of slowing your metabolism and causing you to acquire weight.
Avoiding Dairy Products Completely.
According to a recent study published in the Nutrients Journal, those who consume high dairy products are less likely to be overweight or obese.
Because they contain calcium and protein, dairy products help to speed up metabolism. Before choosing whether or not to include dairy products in each meal, it is crucial to remember that the calorie fat count should be kept within prescribed ranges.
Excessive Smoking and Drinking.
A couple of drinks won’t kill you. But drinking every night can slow down your metabolism. With alcohol in your bloodstream, your body burns less fat and slows your metabolism. Avoid alcohol if you want to speed up your metabolism. Instead, opt for heart-healthy red wine.
In a nutshell, we sometimes do many things without thinking about their repercussions. Hence, it becomes essential to be aware of what we are doing and how those actions affect our bodies.