If you are trying to lose weight you may already know how important your metabolism is. After-all this is what helps to burn away those pesky calories, right?
Well, this is correct, but what you may not know is that some of the things you do everyday may be ruining your metabolic rate, and making your attempts to lose weight almost impossible.
Read on to discover the ways you are ruining your metabolism, and hopefully you will be able to change this behaviour so that you can get those scales moving in the right direction for once.
#1: You don’t get enough sleep
If you do not get a minimum of 7 hours of sleep every night then you are likely sabotaging your other weight loss efforts.
A lack of sleep can cause various issues including:
- Slower metabolism
- Increased hunger
- Lack of control
One of the biggest issues is increased cortisol production, which can lead to your body storing excess fat.
Glucose intolerance is another issue that can be caused by a lack of sleep, whereby your body is unable to use sugar for fuel, so instead stores it as fat.
#2: You start the day dehydrated
During the night your metabolism will slow. To give it a kick start when you wake it is recommended that you immediately hydrate.
If you fail to do so then you metabolism may take a while to get going.
#3: You drink too much coffee
Although coffee is a natural stimulant that can boost your metabolism, this is only a short-term boost.
It is also an appetite suppressant too, so you may not eat as much while you are drinking coffee.
The problem arises when you stop drinking the coffee, which is usually later in the day as you do not want it to affect your sleep.
Unfortunately you will feel extra hungry after eating so little during the day, which makes you fill up.
This would not be as much of a problem, however as you have not eaten your metabolism would have automatically slowed.
The end result would be the food being converted and stored as fat.
#4: You sit around too much
If you have a job where you sit for the majority of the time then your metabolism maybe suffering.
To combat this I would suggest that you try to stand a little more, even if it is just at your desk.
A study has shown that you can burn an extra 50 calories an hour just by standing instead of sitting, this can amount to an incredible 30,000 extra calories burnt every year if you were to stand for just 3 hours a day.
This one tip alone could help you to burn off around 8 pounds of fat in a year.
#5: You don’t eat organic
Organic foods are better for your metabolism as they are not full of hormones that can affect your own hormone production.
If you have the choice then you should choose to eat organic, grass-fed, beef, eggs and other dairy products.
#6: Your home or office is too hot
We can all regulate our own body temperatures, so if our environment is too warm then your metabolism may suffer.
By reducing the temperature your body will have to work a little harder to generate its own heat, therefore your metabolism will increase.
#7: You have cut out carbs
If you are planning on losing weight and wish to visit the gym quite often then you will need to eat carbs.
Carbs are needed by the body for a variety of reasons, with energy being just one of them.
Without the carbs your energy levels will suffer so you wont be able to give 100% in the gym. This can affect the amount of muscle you can gain, which will also in turn affect your metabolism.
Research has shown that the more muscle mass you have the higher your metabolism will be.
#8: You don’t eat enough nuts
An ideal snack to eat when you are feeling peckish between meals are nuts.
Nuts contain polyunsaturated fatty acids that can help to boost your metabolic rate, which will help you to burn off more calories.
Just make sure to only eat a handful, as too many can have a negative affect on your weight due to their high calorie and fat content.
#9: Your workouts are not intense
Do you give 100% when you workout? If you don’t then you are not giving yourself the best chance of losing that excess weight.
A study in Australia found that those who performed a 20 minute HIIT (High Intensity Interval Training) routine 3 times a week lost 6 more pounds more than those who performed steady-state cardio 3 times a week.
The reason for this is that you will continue to burn calories after your workout when performing more intense exercise.
#10: You eat too much processed food
There is a reason why it is recommended that we cut back on processed food when attempting to lose weight. Basically they are full of junk.
By avoiding this junk your metabolism will work better.
#11: Your water contains fluoride and chlorine
If your tap water contains fluoride and chlorine then your thyroid (that helps to control your metabolism) may be affected.
It is suggested that you try to filter your water before you drink it.
#12: Your medication
Certain medicines can affect your metabolism, so if you are eating healthy and getting regular exercise but are finding those pounds hard to shift maybe this is a reason.
If you suspect that this is the case then it is best that you make an appointment to see your doctor. Perhaps there is an alternative that you could take.
#13: You are not eating enough
Not eating enough or skipping meals is a sure-fire way to slow your metabolism.
You may think that you are saving calories, but in the long run you will not lose any weight.
The reason for this is because of evolution, as once upon a time food was more scarce than it is now, so our bodies would go into a ‘starvation mode’ whenever it was not fed. This meant that the metabolism would slow so that it could cling onto its fat reserves.
The same happens today, which is why it is always best to never skip meals. By all means create a calorie-deficit, but perhaps you should look at what you are eating rather than the amounts you are eating.
#14: You don’t eat enough calcium
Calcium helps to regulate how your body metabolises food, for instance should it use it for fuel or store it as fat for the future.
Research has shown that those who consume a calcium-rich diet were better able to burn fat.
#15: You eat too many treats
We all crave sweets and treats from time to time, and while it is recommended that you indulge occasionally, you should always eat them in moderation.
Too many of these treats can seriously affect your metabolism, as well as increasing your intake of calories, sugar and fats.
If you have a sweet tooth then I suggest that you eat more fresh fruit, hopefully the natural sugars will help to satisfy it without the unnecessary calories.