One of the most frustrating aspects is your body slowing down over time, which can lead to weight gain and other health problems. In this blog post, we’re going to discuss how a slower metabolism affects your health!
But you don’t have to give up without a fight. Expose yourself to as much sunshine as possible, and make sure you get lots of rest. Your metabolism will improve, and your energy levels will rise.
A good breakfast is an excellent method to begin your day. Your metabolism slows during sleep, so eating can rev it up and help you burn more calories over the course of the day. When you eat breakfast, you are ordered to your body there will be plenty of calories available for the day, according to Rush University Medical Center. Skipping breakfast tells your body that it does not need to burn as many incoming calories.
Eating the Wrong breakfast
So, it’s not just about eating a meal in the morning. You’re putting yourself on track to go over later if you get a sugary donut or eat a muffin on the road. Instead, try a breakfast packed with protein and fiber such as eggs, Greek yogurt, or strawberries on whole-wheat toast.
Sitting Too much
A regularly sedentary lifestyle can begin with your work chair and extend to every area of your life, from your automobile to your sofa. When you sit for a long time, your body enters energy-conservation mode, which means your metabolism can slow down. “Sitting for lengthy periods is thought to slow metabolism, which may affect the body’s capacity. Our body needs to use insulin to regulate blood sugar, blood pressure and break down body fat.
Neglecting strength training
Cardio is fantastic for burning fat, but after you’ve finished running or cycling, your calorie expenditure drops back to normal. When you do high-intensity interval training (HIIT) and resistance-based workouts, however, your calorie expenditure stays elevated for longer as your muscles mend. on the report to the American Council on Exercise, “strength training is a major component of metabolism since it is The more muscle you have, the higher your metabolism.” In addition, a pound of muscle burns 4-6 additional calories each day versus a pound of fat, according to ACE.
Not Getting Enough Protein
Protein is what eats your muscles, makes you feel full, and is a necessary component to maintain a healthy weight. If you don’t eat enough, you may have trouble growing or preserving muscle mass — and we all know the importance of muscles to metabolism. Protein digestion also takes more energy than carbohydrates or fat, so you’ll burn more calories throughout the process.
Not Drinking Enough Water
Investigators discovered that drinking 500 ml of water (about 2 cups) increased metabolic rate by 30 percent and that the boost lasted for more than an hour in a study published in The Journal of Clinical Endocrinology & Metabolism. Drink water to stay hydrated. Drink a glass or bottle of water each time you need to go, and you’ll get a heightened metabolism as well.
When stress levels rise, your body releases the stress hormone cortisol. Cortisol increases appetite, cravings for comfort foods, lack of interest in exercising, and poor sleep quality — all factors that have a negative impact on metabolism. It is hard to control how stressed you might feel., you can take action to minimize their effect on your health.
Chowing Down on refined carbs
If you eat refined carbohydrates like white bread or pastries on a daily basis, your metabolism may be slowing down. According to a study, people who ate the most refined carbohydrates had lower calorie burn rates and had higher levels of appetite-stimulating hormone ghrelin than individuals who followed low-carb diets that emphasized complex carb sources.
Refined carbohydrates from the diet are quick to turn into blood sugar. If this is not used, it will turn into fat in the body.
Carbohydrates are important for energy. But make sure to eat carbs that don’t have sugar because they are not good. You can eat carbs with fiber, like potatoes and whole-grain bread or pasta.
Swearing off dairy
As per the study published in Nutrients, people who drink milk and eat cheese and yogurt have less obese. Scientists are learning that calcium in your diet might help your metabolism.
Dairy products are sometimes called metabolism boosters because they contain protein and calcium. These substances might help you maintain muscle mass while also helping with weight loss.
Before you start eating dairy products at every meal, Murphy reminds you to count your calories and fat. The guidelines are about the same for adults.
Sleeping in a warm room
Sleeping in a cool environment, whether leaving the air conditioning on in the summer before bed in the winter, may raise levels of so-called “brown fat,” which burns calories to produce heat. According to the study, the optimum overnight temperature is a chilly 66 degrees Fahrenheit (19 degrees Celsius).
Not getting Enough Sleep.
One bad night’s sleep can leave you feeling sluggish, make it difficult to think and make you more likely to eat too much. If you don’t sleep well at night, your metabolism and hormones might be affected. If you do not get enough sleep for a few nights in a row, or if you have had problems with your sleep for an extended period of time, then this could happen.
Regularly consuming fast food.
You already ordering a burger and fries from a drive-thru will make you unhealthy, but it could also slow your metabolism. Whitney Linsenmeyer, Ph.D., RD, says that it is true that people have to have time for themselves in order to do well. In times of stress, people might want to eat higher-fat food. But the high-fat content takes more time to digest.
When you are stressed, it can slow down your metabolism. In one study, there was a group of women who had stressors in the past 24 hours. They had 104 fewer calories after eating a meal that is 930 calories and 60 grams of fat. The difference in weight if you are not careful about what you eat could be 11 pounds in one year!