Maintaining a high metabolic rate is crucial for weight loss and maintaining a healthy physique. However, certain common lifestyle mistakes can slow down metabolism. On a regular basis, these habits could make weight loss more challenging — and even make you more prone to gain weight in the future.
1. Eating too few calories
Eating too few calories can slow down your metabolism.Although a calorie deficit is needed for weight loss, it can be counterproductive for your calorie intake to drop too low. When you drastically cut calorie intake, your body perceives food scarcity and slows down its energy expenditure.
Controlled studies in both lean and overweight individuals confirm that consuming fewer than 1,000 calories per day can have a significant impact on metabolic rate. Most studies measure resting metabolic rate, which is the number of calories burned while at rest. However, some also assess total daily energy expenditure, which includes calories burned at rest and during activities throughout the day. In one study, when obese women ate 420 calories per day for 4–6 months, their resting metabolic rates slowed down significantly. Furthermore, even after they increased the amount of calories they supplemented in the following five weeks, their resting metabolic rate remained much lower than before the diet.
In another study, overweight people were asked to consume 890 calories per day. After 3 months, their total calorie expenditure dropped by 633 calories on average. Even when calorie restriction is more moderate, it can still slow metabolism. In a 4-day study in 32 people, the resting metabolic rate of those who ate 1,114 calories per day slowed more than twice as much as that of those who consumed 1,462 calories. However, weight loss was similar for both groups. If you intend to lose weight by restricting calories, do not restrict your calorie intake too much or for too long.
In conclusion, reducing calories too much and for too long can decrease the body’s metabolic rate, which may make weight loss and maintenance more difficult.
2. Skipping protein
Eating enough protein is extremely important for achieving and maintaining a healthy weight. In addition to helping you feel full, high protein intake can significantly increase the rate at which your body burns calories.
The increase in metabolic rate that occurs after digestion is called the thermic effect of food (TEF). The thermic effect of protein is much higher than that of carbs or fats. Indeed, studies show that eating protein increases metabolism by about 20-30%, compared to 5-10% for carbs and 3% or less for fats.
Although metabolic rate inevitably slows during weight loss and continues to be slower during weight maintenance, evidence suggests that higher protein intake can minimize this effect.
In one study, participants followed one of three diets in an effort to maintain a 10-15% weight loss. The high-protein diet reduced total daily energy expenditure by 97 calories, compared to 297–423 calories in those consuming less protein. Another study showed that people need to eat at least 0.5 grams of protein per pound of body weight (1.2 grams per kg) to prevent their metabolism from slowing down during and after weight loss.
In conclusion, protein increases metabolic rate more than carbs or fat. Increased protein intake helps preserve metabolic rate during weight loss and maintenance.
3. Maintaining a sedentary lifestyle
A sedentary lifestyle can lead to a significant reduction in the number of calories burned each day. Notably, many people have lifestyles that mainly involve sitting at work, which can have negative effects on metabolic rate and overall health.
Although working out or playing sports can have a major impact on the number of calories you burn, even basic physical activity, such as standing up, cleaning, and taking the stairs, can help you burn calories. This type of activity is referred to as non-exercise activity thermogenesis (NEAT).
One study showed that high NEAT levels could burn an additional 2,000 calories per day. However, such a significant increase is unrealistic for most people.
Another study noted that sitting while watching TV burns, on average, 8% fewer calories than typing while seated—and 16% fewer calories than standing. Working at a standing desk or simply standing up and moving around a few times each day can help boost NEAT and prevent the body’s metabolism from slowing down.
In conclusion, a sedentary lifestyle reduces the number of calories you burn throughout the day. Try to minimize sitting and increase activity levels throughout the day.
4. Not getting enough sleep
Sleep is extremely important for good health. Sleeping less can increase the risk of several diseases, including cardiovascular disease, diabetes, and depression.
Some studies note that insufficient sleep can also reduce the body’s metabolic rate and increase the likelihood of weight gain. One study found that healthy adults who slept 4 hours per night for 5 consecutive nights experienced an average 2.6% reduction in their resting metabolic rate. Their metabolic rate returned to normal after 12 hours of uninterrupted sleep.
Sleep deprivation becomes worse when you sleep during the day rather than at night. This sleep pattern disrupts the body’s circadian rhythm. A 5-week study showed that prolonged sleep restriction combined with circadian rhythm disruption reduced resting metabolic rate by an average of 8%.
In conclusion, getting adequate, high-quality sleep and sleeping at night rather than during the day can help preserve your metabolic rate.
5. Drinking sugary beverages
Sugar-sweetened drinks are detrimental to your health. High consumption is linked to various ailments, including insulin resistance, diabetes, and obesity.
Many of the negative effects of sugar-sweetened beverages can be attributed to fructose. Table sugar contains 50% fructose, while high-fructose corn syrup packs 55% fructose.
Frequently consuming sugar-sweetened beverages may slow down your metabolism. In a controlled 12-week study, overweight and obese individuals who consumed 25% of their calories from sugary fructose drinks in a weight maintenance diet showed a significant reduction in metabolic rate.
Not all studies support this idea. One study noted that overeating high-fructose corn syrup compared to whole wheat did not affect 24-hour metabolic rate. However, the study did show that excessive fructose consumption promotes increased fat storage in the abdomen and liver.
6. A lack of strength training
Working out with weights is a great strategy to keep your metabolism from slowing. Strength training has been shown to increase metabolism in healthy individuals as well as those with heart disease or overweight or obesity. It increases muscle mass, which makes up the majority of lean body mass. This significantly increases the number of calories burned at rest.
Even minimal amounts of strength training appear to boost energy expenditure. In a 6-month study, individuals who engaged in 11 minutes of strength training per day, 3 days a week, experienced a 7.4% increase in their resting metabolic rate and burned an additional 125 calories on average each day. In contrast, not engaging in strength training can cause your metabolic rate to decrease, particularly during weight loss and aging.
In conclusion, strength training increases muscle mass and helps maintain the body’s metabolic rate during weight loss and aging. Generally speaking, engaging in lifestyle behaviors that slow down the metabolic process can lead to weight gain over time. It is best to avoid or minimize them as much as possible. That being said, many simple activities can boost the body’s metabolism to help you lose weight effectively and sustainably.
Reference source: healthline.com
To arrange an appointment, please call HOTLINE or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.
