A good metabolic activity helps you lose weight as your body is able to burn more calories. The metabolic rate decides the number of calories you’ll burn. It helps regulate a balance in your body by controlling your cholesterol, blood sugar, blood pressure and triglyceride. We all are aware of the various ways to improve metabolism, what we don’t know is how simple everyday habits destroy your metabolism.
Below given is the list of bad habits which can slow down the metabolism.
1. Eating Less
Many people are a victim of the misconception that eating fewer calories helps them reduce weight. However, it may shock you but the truth is limiting your calories intake to an excess can reduce metabolism. Though, there is no doubt you have to have a calorie deficit (eating fewer calories than the amount you can burn) to reduce weight, eating too little calories can backfire. In this scenario, the body senses the food scarce and decreases the rate at which your body burns the calories.
2. Inactive Lifestyle
Inactive lifestyle can drastically reduce the number of calories you burn daily. Most of our youth work in the IT sector these days where they have to sit in front of the computers for long hours. These types of jobs require minimum physical activity. This long hours of sitting and zero to minimal physical activity negatively impacts your overall health in general and metabolism in particular.
Every physical activity such as standing, climbing stairs, cooking etc, no matter how small it is, it helps you burn calories. This type of activity is known as non-exercise activity thermogenesis (NEAT)
3. Insufficient Protein Intake
Eating enough protein is essential to get a healthy weight loss. Protein keeps you full for a long time and improves the rate at which the body burns calories. When your body digests the food, the metabolism increases. This is known as the thermic effect of food (TFF).
The thematic effect of protein is much more than carbs or fats. Simply eating enough protein enhances your metabolism by 20 to 30% whereas carbs enhance this rate by 5 to 10% and fats to 3 or less than 3%.
4. Not Enough Sleep
Sleeping enough is very important for your overall health. Not getting enough sleep makes you vulnerable to diabetes, depression and heart diseases. Lack of sleep also decreases your metabolic rate and increases the chances of you gaining weight. Not sleeping at a proper time has the power of disturbing your sleep cycle and disrupting the circadian rhythm of your body.
5. Eating Lots Of Refined Carbs
Refined carbohydrates and complex carbohydrates are very different. Refined carbs are easy to digest and suddenly increase your blood sugar level. Your body needs less amount of energy to break them down. Thus, eating lots of carbs slows your metabolism when compared to whole grains as your body needs more energy to break them down and aids you burn more calories every day.
6. Strict Diets
When you follow a strict diet and workout every day, your body is forced to conserve energy to perform basic daily routine activities. This situation can backfire more often than not because your body holds tight to these calories and you struggle to lose weight.