Why you can’t speed up your metabolism: five mistakes you make every day that prevent you from losing weight

If you’re looking for things to speed up metabolism, one of the first should be precisely the opposite: what aspects of your life prevent you from achieving it. Keeping your metabolism high is crucial to losing weight and keeping it off, but there are nonetheless several common lifestyle mistakes that can slow it down, bad habits that ultimately can hinder weight loss and even make you more likely to increase it in the future. Learn to detect them, this list will help you.

eat very few calories

Eating too few calories can cause a major slowdown in metabolism. Although a calorie deficit is necessary to lose weight, a low caloric intake can be counterproductive. When you drastically reduce your calorie intake, your body feels that food is scarce and slows down the rate at which it burns calories. Studies in thin and overweight people confirm that consuming less than 1,000 calories per day can have a significant impact on metabolic rate.

skimp on protein

Eating enough protein is extremely important for achieving and maintaining a healthy weight. In addition to helping you feel fullhigh protein intake can significantly increase the rate at which your body burns calories. Studies indicate that eating protein temporarily increases metabolism by 20-30% compared to 5-10% for carbohydrates and 3% or less for fats. Although metabolic rate inevitably slows during weight loss and continues to slow during maintenance, evidence suggests that higher protein intake may minimize this effect.

lead a sedentary lifestyle

Being sedentary can lead to a significant decrease in the number of calories you burn each day. In particular, many people have lifestyles that primarily involve sitting for the entire working day, which can have negative effects on metabolic rate and health usually. Exercising or playing sports can have a big impact on how many calories you burn, even basic physical activities like stand up, do chores around the house, or climb stairs. Working at a standing desk or simply getting up to walk several times a day can help keep your metabolism from slowing down.

Not getting quality sleep

Sleep is extremely important for good health, and it’s been shown that getting fewer hours of sleep than you need can increase risk of a number of diseasesincluding heart disease, diabetes, and depression. Several studies point out that inadequate sleep can also lower your metabolic rate and increase your chance of weight gain. Sleep deprivation is made worse by sleeping during the day rather than at night because this sleep pattern disrupts your circadian rhythms, or your body’s internal clock.

drink sugary drinks

Sugary drinks are harmful to health. High consumption is linked to several ailments, including r insulin resistance, diabetes and obesity. Many of the negative effects of sugary drinks can be attributed to fructose. Table sugar contains 50% fructose, for example, and frequent consumption of sugary drinks can slow down metabolism. Research shows that excessive consumption of fructose also promotes a greater fat storage in the belly and liver.