Metabolism is the system in the body that converts calories to energy. Many variables contribute to your metabolism, including heredity, gender, and age.
A metabolic slowdown leads to a build-up of calories. Once your body slows and the calories build up, they will be turned into fat, leading to weight gain.
We wanted to discover what causes our metabolism to slow down and how to avoid these pesky metabolism killers. By following this list and improving your diet and daily habits, you’ll be able to keep your metabolism in check and even boost it.
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You’re skipping breakfast
We all know this is the most important meal of the day but with traffic, meetings, and getting kids to school, this meal can suffer. We might not think of it as a big deal, but it greatly affects our bodies, thus our metabolism. Because our metabolism slows down during sleep. You need to break the metabolism fast to give your body an energy boost. According to Rush University Medical Center, “When you eat breakfast, you’re telling your body that there are plenty of calories to be had for the day. When you skip breakfast, the message your body gets is that it needs to conserve rather than burn any incoming calories.”
You’re eating too many refined carbohydrates
Refined carbohydrates are very different from carbohydrates found in whole grains, fruit, and vegetables. Don’t reach for refined carbs like white flour and sugar. Those are quick to digest, meaning your body uses less energy to break them down. The higher-in-fiber whole grains slow down digestion and make your body work harder to break down nutrients. Simply, whole grains, fruit, and vegetables naturally boost your metabolism while refined carbs and sugars will instantly kill it. Thus, making you feel hungry sooner causing you to eat more empty calories later leading to weight gain.
…Or high fructose corn syrup
This hyper-processed sugar isn’t only lurking in that soda – it’s found in snack foods, condiments, ice creams, and crackers. Sugar is hidden everywhere with many different names, and high fructose corn syrup (HFCS) is one of the biggest metabolism culprits. Long-term consumption of HFCS has been found to increase body fat at a higher and faster rate, increasing the risk for metabolic syndrome. HFCS, unlike table sugar, is a free and unbound sugar molecule that is more readily absorbed and utilized meaning the body has less work to do to process it thus slowing down your metabolism. It’s important to note that HFCS should not be confused with the fructose found in fruit, which comes with metabolism-boosting slow-digesting fiber.
You aren’t eating enough
You need calories to boost your metabolism and lose weight. Not eating enough is almost as bad as eating too much to kill your metabolism. If you don’t eat enough for your body to simply function or you are depriving yourself, your body will slow down your metabolism and start to break down calorie-burning muscle. Your body needs calories to get energy and if there aren’t enough to power your body, your metabolism has no choice but to stop. In order to combat this issue but maintain your diet, try eating small and healthy meals throughout the day to keep your energy steady, thus boosting your metabolism.
Your exercise regimen is stale
We’ve all had that burst of energy and motivation to work out daily and eat healthily. However, for most of us, how long does that last? In order to keep your metabolism steady, an exercise plan is crucial.
But when it comes to metabolism, it’s important to mix it up. Make sure you don’t get into the same routine, running the same route or walking the treadmill at the same pace every week. Add in some strength classes or exercises and change up your cardio routine if you can. Even when your body is at rest you are burning calories. In order to avoid slowing down your metabolism, find different exercises that work for you but include muscle, cardio, and strength work to not only burn calories but to keep your metabolism working.
You aren’t getting enough protein (or iron)
Protein is a tricky subject. For most of us, we consume enough protein to get us through the day. However, there is always a correlation between a steady metabolism, a healthy lifestyle, and a high intake of protein. We suggest making sure you have protein in almost every meal only if you maintain a healthy exercise schedule. If you are just beginning to exercise or change your diet, avoid weight gain by slowly adding protein with these protein-packed snacks.
Iron can be found in lean meats and plant sources such as beans and spinach. In order to keep your metabolism buzzing, consume iron-rich foods because they carry oxygen to your muscles that in turn burn away fat. Iron overall is good to include in a healthy diet while trying to improve your lifestyle.
You’re drinking too often
One glass of wine at night won’t kill you. However, if you’re drinking every night of the week, it can kill your metabolism. Once alcohol is in your system, it hinders your body’s fat-burning speed and thus burning less fat and slowing down your metabolism. If you are trying to boost your metabolism, stick to water. In a study published in The Journal of Clinical Endocrinology & Metabolism, researchers found drinking 500 milliliters of water (about 2 cups) increases metabolic rate by 30%, and that spike lasts for more than an hour. So, drink water throughout the day to stay hydrated, and you’ll get the added benefit of a boosted metabolism.
You’re not sleeping enough
Our bodies are constantly working and for them to rest, you must recharge your batteries. Sleep deprivation contributes to numerous factors that can kill your metabolism. Without digging too deep into how our body’s natural sleep cycle functions, essentially sleep moderates a chemical known as leptin that signals to our brain that we are satiated. Thus, less sleep equals a lower amount of leptin which leads to overeating and a slower metabolism. It’s a slippery slope and can easily form a habit without us even noticing besides constant yawns and a large amount of coffee the next morning – and science shows poor sleep decreased metabolism and hormonal imbalances may follow
If you’re looking for a helping hand to boost your metabolism while you adapt your new healthy habits look no further than to Energy Booster. We understand that the journey towards healthy eating habits can be challenging, but remember DrJsNatural is here for you each step of the way.
Note: This article isn’t intended for use as medical advice. Before adding new supplements to your routine, we advise that you consult a medical professional for guidance.