Reignite Your Metabolism: 8 Habits to Avoid

Introduction

As you age, it's natural for your metabolism to slow down. According to research published in the journal Public Health Nutrition, there is a progressive decline in basal metabolic rate associated with getting older. However, many of your daily habits could be draining your metabolism even further. The good news is, by identifying and changing these habits, you can fight back against the metabolic slowdown and boost your body's calorie-burning potential.

Skipping Breakfast

Eating a nutritious breakfast is one of the best ways to jump-start your metabolism each morning. When you "break the fast" after a night of sleep, you're signaling to your body that there are plenty of calories to be had for the day. Skipping breakfast, on the other hand, sends the message to conserve rather than burn incoming calories.

For an extra metabolic boost, choose a breakfast that's rich in protein and fiber, such as eggs with whole-grain toast, or Greek yogurt with berries. These nutrients will keep you feeling full and energized longer.

Sitting Too Much

If your daily routine involves sitting for extended periods - whether at a desk, in a car, or on the couch - your metabolism is likely taking a hit. Prolonged sitting sends your body into energy-conservation mode, which means the calories you eat are more likely to be stored as fat rather than burned for fuel.

To counteract the negative effects of sitting, make an effort to stand up and move around at least once per hour. Take a quick walk around the office, do some gentle stretches, or invest in a standing desk to break up long bouts of sitting.

Neglecting Strength Training

While all exercise is beneficial for boosting metabolism, strength training is especially effective because it helps build lean muscle mass. The more muscle you have, the more calories your body burns at rest.

In addition to increasing your daily calorie burn, resistance training also causes a spike in metabolism that lasts for several hours after your workout as your muscles repair themselves. Aim to lift weights or perform bodyweight exercises at least twice per week.

Not Drinking Enough Water

Even mild dehydration can cause your metabolism to lag. In one study, researchers found that drinking just 2 cups of water increased metabolic rate by 30% for over an hour.

To keep your metabolism humming, make a habit of drinking water throughout the day. Carry a refillable bottle with you, and take frequent sips. You can also boost your hydration and your metabolism by eating more water-rich foods like cucumbers, watermelon, and zucchini.

Stressing Out

When you're stressed, your body releases a hormone called cortisol. Unfortunately, chronically elevated cortisol levels have been linked with increased belly fat storage and a slower metabolism.

While it's not always possible to eliminate stress from your life, you can take steps to manage it better. Practice relaxation techniques like deep breathing or meditation, get regular exercise, and make time for activities you enjoy. Taking care of your mental health is key to optimizing your metabolic health.

Eating Too Many Refined Carbs

If your diet is heavy on refined carbohydrates like white bread, pasta, and baked goods, it could be putting the brakes on your metabolism. These foods cause rapid spikes in blood sugar, which leads to increased fat storage and a subsequent drop in metabolic rate.

To keep your engine revved, focus on eating more slow-digesting, fiber-rich carbohydrates like vegetables, legumes, and whole grains. Pair these healthy carbs with protein and fat for balanced meals that will keep your blood sugar and metabolism stable.

Not Getting Enough Sleep

A lack of quality sleep can throw your hunger hormones out of whack, leading you to crave sugary, high-calorie foods. What's more, the fatigue from sleep deprivation causes many people to move less during the day, which further hinders metabolism.

Most adults need 7-9 hours of sleep per night for optimal health and metabolic function. To improve your sleep, stick to a regular sleep schedule, avoid caffeine late in the day, and create a relaxing bedtime routine.

Conclusion

A healthy metabolism depends on a complex interplay of factors, from the food you eat to the amount of sleep you get. By ditching metabolism-draining habits like skipping meals, sitting too much, and neglecting strength training, you can give your calorie-burning capacity a significant boost. Incorporate more movement into your day, prioritize sleep and stress management, and focus on eating whole, unprocessed foods. Before long, you'll be looking and feeling your metabolic best.