1. Your Genes
Metabolism is how your body changes food into energy. If your body is slow at burning calories while you rest or sleep, you probably got that from your parents, through your genes.
What you can do: Since you can’t change your genes, focus on your habits. One of the best ways to pep up your metabolism is to get more exercise. Look for ways to sneak more activity into your day. Move as often and try diverse sports, from swimming to hikes.
2. Hormones
Changes in your hormones can slow down your body's energy use, leading to fatigue. Conditions like thyroid issues and diabetes affect your metabolism by changing hormone levels. Stress can also release hormones that contribute to this slowdown.
What you can do: If you have a medical condition, stick to your treatment plan. Take steps to manage stress and keep it under control.
3. Your Lack of Sleep
Getting enough sleep is crucial for maintaining a healthy metabolism. Chronic sleep problems can disrupt your body's energy regulation, increasing the risk of conditions like diabetes and obesity. Shift work or irregular sleep patterns can further impact metabolism and health.
What you can do: Aim for 7-9 hours of sleep each night. Experiment with your sleep schedule to find what works best for you. If you're frequently exposed to disruptions like red-eye flights or night shifts, consider making adjustments or seeking advice from a healthcare professional for better sleep strategies.
4. Strict Diets
The way you approach weight loss is important. Severely restricting calories or following extreme diets can slow down your metabolism, making it harder to lose weight in the long run. Instead, focus on realistic and sustainable methods for weight loss.
What you can do: Opt for a balanced approach to weight loss that involves gradual changes and healthy habits, rather than drastic measures. This may take more time, but it's more likely to lead to lasting results.
5. Cutting Carbs
Cutting back on unhealthy carbohydrates can aid in weight management and accelerate fat burning. However, your body relies on carbohydrates to produce insulin. Constantly following a low-carb diet reduces insulin production, slowing down your metabolism and decreasing calorie burn.
What you can do: Opt for nutrient-rich carbohydrate sources like fruits, vegetables, and whole grains such as sweet potatoes and whole wheat flour. These foods support a healthy metabolism and help curb cravings, keeping you on track with your weight loss goals.
6. A High-Fat Diet
Consuming excessive fatty foods, such as greasy burgers and buttery treats, negatively impacts your body's digestion and nutrient absorption. This can lead to insulin resistance, a condition associated with obesity and diabetes.
What you can do: Opt for a diet rich in fruits, vegetables, and water. Incorporate nutrient-dense foods like beans, peppers, and shellfish into your meals for improved overall health.
7. Changing Meal Times
The timing of your meals is just as crucial as the food choices you make. Skipping meals or eating on the run can disrupt your body's internal clock and metabolism, increasing the risk of heart disease.
What you can do: Establish a consistent meal schedule, ideally shared with family or loved ones, to support better metabolic health and overall well-being.
8. Trendy Salt
Sea salt is a favorite among food enthusiasts and chefs, commonly found in upscale restaurants and gourmet cooking. However, it doesn't contain iodine, essential for thyroid function and metabolism.
What you can do: Use a pinch of iodized table salt to ensure sufficient iodine intake. Alternatively, incorporate iodine-rich foods such as shrimp into your diet.
9. You’re Parched
When you're low on water, your metabolism can slow down. Why not opt for a refreshing glass of water? Research suggests it aids the body in burning energy and promotes weight loss. Water, at any temperature, also helps you feel full, reducing your food intake.
What you can do: Stay hydrated by sipping water throughout the day. Additionally, incorporate more water-rich foods like watermelon or cucumbers into your diet.
10. Not Enough Calcium
Calcium does more than just support your bones; it also plays a vital role in boosting your metabolism and overall health. Unfortunately, many people don't get enough of it.
What you can do: Enjoy a variety of delicious options! Get your calcium fix from milk and dairy products, fortified foods such as cereals and orange juice, and alternatives like soy or almond milk. Additionally, include calcium-rich foods like canned salmon, turnip greens, kale, and tofu in your diet.
11. Your Meds
Certain medications, like some antidepressants and antipsychotics, can make your metabolism slower. Even drugs that lower your heart rate can have this effect.
What you can do: If you're concerned about your medications affecting your metabolism, talk to your doctor. They might be able to prescribe something else that won't have the same effect.
12. Chronic Stress
When you're stressed, your body releases a hormone called cortisol to help you. But if stress continues, your body keeps making cortisol, which can make it harder for your body to use insulin. This slows down your metabolism and can lead to weight gain.
What you can do: Find ways to relax. Take deep breaths, do things you enjoy, and find what helps you feel calm.