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There are plenty of factors you can’t change that affect metabolism: Age, gender, body size (height and bone structure), and family history.
Fortunately, there are things you can change to keep your body and metabolism running smoothly—but are you doing them? You may be hurting your metabolism with everyday habits and not even realize it!
Here are 7 lifestyle habits you may not realize are slowing your metabolism.
1. Consuming Too Much Sugar
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Consuming a bunch of refined sugar activates fat storage in the body, which is hard on your metabolism.
Exercise is crucial if you’re eating a lot of sugar since your muscles use it up instead of storing it as fat. So, your metabolism is negatively affected if you’re mostly sedentary with a high-sugar diet.
Some of the biggest culprits are sugary beverages, including sodas, specialty coffees, fruit juices, and energy drinks. In fact, sugar-sweetened beverages (SSBs) are the largest contributor of sugar intake in the United States!
Sugary drinks and foods can also lead to a temporary spike in blood sugar followed by a crash, which makes you feel hungry or thirsty soon after. (Thus, making you eat and drink more.)
Try staying away from things like pastries, cookies, donuts, candy, cupcakes, granola bars, and sweetened yogurt. (Moderation is key!)
2. Slacking on the Protein
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Protein is an indispensable factor for maintaining a vigorous metabolic rate! Research shows that high protein intake significantly boosts your metabolism and increases the number of calories you burn.
Protein contributes to the formation of muscle mass, which also aids calorie expenditure. Make a goal to eat protein at every meal from sources like meat, poultry, seafood, nuts, seeds, dairy, and eggs.
3. Waiting Too Long Between Meals
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Eating habits play an important role in maintaining a healthy metabolism.
Waiting six to eight hours between meals can cause shakiness, low energy, and low blood sugar levels. Throwing off your blood sugar levels can negatively impact your metabolism.
Moreover, when you wait too long between meals, it can cause you to overat! The optimal waiting time between meals is three to five hours. Eating smaller meals more frequently throughout the day can help keep your metabolism running smoothly.
When you do eat, it’s important to eat balanced meals that include lean proteins, complex carbohydrates, and healthy fats. Avoid processed foods high in sugar and saturated fat.
4. Not Hydrating Enough
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Drinking more water comes with plenty of benefits, including speeding up your metabolism. If you’re not properly hydrated, dehydration can slow your metabolism, increase unhealthy cravings, cause blood sugar spikes, and make you feel sluggish all around.
Adequate water intake also:
Helps suppress your appetite
Improves your workouts
Helps remove body waste
Saves you calories when you drink it instead of soda, juice, and sweetened tea or coffee
All of these factors contribute to a healthy body and metabolism, and can help promote weight loss.
The recommended water intake is around 9 cups daily (8 oz each) for women and 13 cups for men.
5. Not Working Your Muscles
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As we age, our muscle mass and strength naturally begin to decrease—a real-life example of “use it or lose it.” Strength training (also known as resistance training) is a safe, effective method for combating muscle loss and preserving bone density.
Strength training exercises use dumbbells, resistance bands, kettlebells, or your body weight to build muscle mass, increasing the body’s ability to burn more calories and boost metabolism. Other benefits of strength training include improved mental and emotional well-being and a decreased risk of conditions like arthritis, diabetes, obesity, and back pain.
The American Heart Association recommends strength training at least twice per week to keep your body stronger, healthier, and less prone to injury.
Here are a few ways to get started:
20-Minute Strength Workout (7 Basic Exercises)
Strength Training for Women Over 50: 11 Best Moves
A 20-Minute Easy Upper Body Workout For Beginners
6. Letting Stress Get the Best of You
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Stress is an unavoidable part of life, but when it persists and becomes too intense, it can harm your metabolism.
Chronic stress causes the body to release extra cortisol, also known as the stress hormone, which actually tells your body to store fat instead of burn it. High cortisol has been associated with issues like weight gain, fatigue, and difficulty sleeping.
Yoga is an excellent way to reduce stress levels while providing physical benefits such as increased flexibility and strength. Yoga combines breathing exercises with postures that help relax the mind and body while reducing muscle tension. Regular yoga can also stimulate metabolism by soothing the nervous system and improving digestion.
Other stress-relieving techniques include:
Meditation: Meditating can aid in heightening self-awareness so you can spot any hints of pressure or uneasiness before they become too intense. Taking just 10 minutes out of each day for meditation can make a huge difference.
Deep breathing exercises: Deep breathing techniques involve taking slow, deep breaths from the diaphragm instead of shallow chest breaths, which help calm down both mind and body quickly.
Regular physical activity: Exercise has been proven time and again to be one of the best methods for reducing stress levels effectively while helping boost metabolism. It has a positive effect on the hormone balance within our bodies and releases endorphins (the feel-good hormones) into our bloodstream, making us feel happier while decreasing harmful cortisol levels.
7. Not Getting Enough Sleep
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It’s no secret that getting a solid 8 hours of sleep sets you up for success during the day. You’re more alert, energized, and ready to make healthy choices.
A lack of sleep can make your metabolism more sluggish. What’s worse? Most of us overeat to compensate for the energy dip. A study published in the American Journal of Clinical Nutrition found that sleep-deprived people were more likely to choose high-carb snacks, especially late at night.
Getting too little sleep can throw two of your body’s hunger hormones out of whack—leptin and ghrelin—which can cause you to hold onto more fat and crave sugary, salty foods more frequently.
Aim for 7-9 hours of sleep per night. Charge electronic devices away from your bed and avoid screen and TV time right before you go to sleep. You can also try some sleepy time tea, magnesium glycinate, or melatonin to help with sleep.
Check out some of our other tips for a better night’s sleep.
Sugar Detox: How To Quit Sugar In 6 Steps
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It’s hard to find the best way to quit sugar when it’s in so many of our foods! That’s why it’s important to cut back in a smart, sustainable way since doing it cold turkey can be pretty jarring for your body.
Here, we’ll take a look at some of the sugar basics, why you crave it, and how to quit sugar without making yourself totally miserable.
Sugar Detox: How To Quit Sugar In 6 Steps
How To Start Working Out Again (& Stick With It!)
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Whatever the reason – lack of time, injuries, pregnancy, or just don’t enjoy exercise – most of us experience a lull in exercise at one point or another. Regardless, getting back to the gym after time away can be tough!
When you are ready to get back at it and stick to it for good, here are 9 tips to show you how to start working out again and stay with it.
How To Start Working Out Again (& Stick With It!)
The Best Love Handle Workout
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These five exercises specifically target the love handles and will have you feeling the burn!
Combine this workout with a healthy diet and cardio, and you’ll watch that belly fat “waist” away.
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