Body plays an important role when it comes to your metabolism — the process of turning food into energy. The faster your metabolism is, the more calories your body will burn. Keeping your metabolism high is important for losing weight. Common mistakes and several habits may slow down your metabolism, which ultimately leads to weight gain.
1. Cutting calories too much
Eating too few calories can cause a major decrease in metabolism. When you lower your calorie intake, your body thinks that there is scarcity of foods and lowers the rate at which it burns calories. Cutting calories too much and for too long lowers your metabolic rate, which can make weight loss and weight maintenance more difficult.
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2. Sitting for too long
If you spend most of your day behind your desk, sitting in your chair, you should be aware that sitting for a long time can affect your metabolism. You should do few stretches and simple movements in every 30 minutes. Being inactive reduces the number of calories you burn during the day. Try to minimize sitting and increase your general activity levels.
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3. Lack of sleep
Sleep plays an important role in your physical and mental health. Sleep helps to maintain a healthy balance of the hormones – that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down; this makes you feel hungrier than when you’re well-rested. Inadequate sleep is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, and obesity.
Inadequate sleep also disrupts your circadian rhythms to the extent that you develop a metabolic disorder, which can make losing weight nearly impossible and very difficult. Inadequate sleep raises levels of cortisol, a stress hormone which can lead to weight gain. Getting 7-8 hours of sleep around the same time each night, is important for healthier life.
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4. Lack of protein
Protein plays a very important role in getting and maintaining a healthy weight. The thermic effect of protein is much higher than that of carbohydrates or fats. The increase in metabolism that occurs after digestion is called the thermic effect of food (TEF). It also makes you feel full for a longer time and you end up consuming fewer calories. Eating enough protein as per your body requirement is extremely important for maintaining a healthy weight.
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5. Lack of strength training
Strength training increases muscle mass and having a higher amount of fat free mass. Doing even minimal amounts of strength training can make a noticeable difference. It also helps to increase your metabolic rate for effective weight loss.
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6. Inadequate water intake
Every process in our body depends on water. Water is an important to perform all the body functions and processes, including digestion and elimination. If you are dehydrated, nothing will work well. Drinking water sufficiently helps to boost your metabolism, flush out all the unwanted toxins from your body, and acts as an appetite suppressant. Also, drinking sufficient water helps your body to stop retaining water, leading you to drop those extra pounds of water weight.
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