Here are six mistakes that slow down the metabolism based on medical research, including eating too few calories or neglecting protein. Check these before your health suffers.
Have you ever wondered why, despite dieting and frequent exercise, your weight remains stubbornly the same? The answer might be that your metabolism is slowing down without you realizing it. Let's examine six common behaviors that people aiming to lose weight often overlook, which end up harming the body long-term, along with tips to rebalance your metabolism for full efficiency once again.
Many believe "the less you eat, the faster you lose weight," but in reality, when the body receives insufficient energy (especially under 1,000 calories per day), it switches to "energy-saving mode" to survive. This causes the resting metabolic rate (RMR) to drop rapidly and is a major cause of the "yo-yo effect" later on.
Protein is key to metabolism because the body uses more energy to digest protein (Thermic Effect of Food - TEF) than fats or carbohydrates. Additionally, sufficient protein intake helps prevent muscle loss during weight reduction.
Prolonged sitting or lack of movement during the day negatively impacts metabolism. Research shows that even small amounts of walking or non-exercise activity (NEAT), like housework or taking stairs instead of the elevator, can burn more calories than expected.
Sleeping less than 7-8 hours affects levels of leptin (satiety hormone) and ghrelin (hunger hormone), increasing cravings for junk food and sugar while lowering resting energy expenditure.
Sugary beverages such as sodas or bubble tea often contain high fructose levels, which harm metabolism and lead to greater accumulation of abdominal fat compared to other sugars.
Cardio alone may not suffice; weight lifting or resistance training builds muscle mass, which is a high-energy tissue. More muscle means the body burns more calories, even during sleep.
Sustainable weight loss isn't about forcing the body to "starve" but about understanding and adjusting behaviors. If you relate to these six points, start by increasing protein intake, getting adequate sleep, and moving more to reset your metabolism and regain fitness without suffering.
Source:Healthline