Metabolism is the process through which the food you consume is converted into energy. It burns calories, giving you the power to do your daily activities. Your metabolic rate slows down with age. Having a high metabolism is important for losing weight and sustaining weight loss. On the long run, these habits can make it harder to lose weight and make you more susceptible to weight gain. Here are some of those everyday habits that slow down your metabolism:
1- Late Breakfast:
It is important that even if your mornings are busy that you find time for breakfast and not wait 2 or 3 hours after waking up to eat. When you are sleeping, you go many hours without nutrients and so your metabolism slows down. To jump-start it, you should have breakfast within 15 minutes to 1 hour of waking up. You need to eat regular and frequent meals to keep your metabolism working at full capacity. Good breakfast foods include omeletes, vegetablels, toast and oatmeal. The idea is to get all the nutrients that your body needs early in the morning. This will also help you eat less food during lunchtime.
2- Cutting Calories Too Much:
Cutting calories too much can slow down your metabolism. Although a calorie deficit is required for weight loss, significantly reducing calorie intake can be counterproductive. When you significantly reduce your calorie intake, your body reduces the rate at which it burns calories because it senses that food is scarce. Studies have shown that intake of fewer than 1000 calories a day can significantly affect your metabolic rate. In fact if your diet is too intense, you may end up burning muscle instead of fat, which will further worsen your metabolic rate and lead to even more weight gain.
3- Having Carbs Instead of Protein in the Morning:
Your body requires more time to digest protein, so a protein-rich breakfast will keep you fuller for longer as opposed to a breakfast filled with carbs. Eating an omelet, yogurt, or oats can give your metabolism a boost. Your body uses calories to digest, absorb, and store the food you consume and protein requires more energy for metabolism than carbs and fats do. Protien can also lead to muscle gain, which is absolutely essential for a faster metabolism as muscle has a faster metabolic rate than fat.
4- A Sedentary Lifestyle:
If you are inactive during most of the day, your body will burn fewer calories. Most people lead sedentary lifestyles which involve sitting on their computers all day. This can negatively impact metabolism and overall health. Even though exercising and playing sports are the mainstays of burning calories, simple physical activities such as cleaning and taking the stairs count. If possible it is recomended that you engage in weight training as that will burn a very large number of calories and will also help you build more muscle
5- Not Drinking Enough Water:
All cellular processes in your body need water, so not drinking enough water can decrease metabolism. You will also have less energy to walk or exercise when you are dehydrated. Water will also help you eat less as it will fill you up a bit if you have it before mealtimes. Cold water is especially effective when it comes to speeding up your metabolism although this does require further research.
6- Stressing Too Much:
According to a number of studies, stress can also lead to a slower metabolism as it causes your body to releasae more cortisol, the hormone that regulates appetite. Studies have found that people with abnormal eating habbits have more cortisol in their bodies than others. Having irregular eating habbits can seriously slow down your metabolism and eating at regular times is essential to maintaining a slow metabolism.
Lastly, it is important to understand that your metabolism is not the only factor when it comes to weight loss. The only surefire way to lose weight is make long term sustainable changes to your lifestyle. A faster metabolism will certainly help a great deal but it will not be able to solve this problem on its own. The best way to go about this is always to get a proper medical opinion about what will work best for you and your body.
If you think your metabolic rate is slow, consult your doctor. You can find and book an appointment with top Medical specialist in Lahore, Karachi, and Islamabad through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT doctor for your health concerns.
