These are the Most Common Saboteurs
I often see busy individuals blaming their metabolism for their shape, health and fitness issues, but science has debunked this! Your metabolism actually remains the same from your 20s to your 60s. It’s not a slow metabolism that causes weight gain; rather, it’s your behavior and own body fat that slows down your metabolism.
So there are probably a few things in your life that you’d like to slow down… But when it comes to your metabolism? Probably not!
Circle = total calories burned during a day (24hr).
YOU CAN BOOST YOUR CALORIE BURN BY CHANGING YOUR BEHAVIOR AND TAKING BETTER CONTROL OF:
- your activity level in daily life (NEAT)
- your exercise and workouts (EAT)
- the foods you choose (TEF)
This will also result in an improvement in your body function.
Unfortunately, there are plenty of sneaky ways we slow our metabolism down — here are 8 of the most common metabolism saboteurs:
1. You don’t eat enough
Your body is smart! When you regularly eat less fuel than you burn, your body can make itself even more efficient by lowering how many calories it needs.
This can happen if:
- you exercise a lot and don’t ramp up your food intake to match it;
- you undereat every day, or
- go on a lot of diets.
2. You skip meals
Research shows that eating regular meals throughout the day is linked with a greater “thermic effect of food” – i.e., more calories burned after eating.
Plus, eating on a regular schedule helps your body manage its blood sugar levels, which is a big win when it comes to your health and body shape.
3. You don’t lift weights
Strength training helps boost your metabolism in a couple of different ways:
- Over the long run, it helps build muscle, and muscle tissue burns more calories at rest than fat tissue.
- But it also has an immediate benefit: it raises your metabolism for hours after your workout is finished.
4. You slack on your sleep
Not getting enough sleep is like a triple blocker on your metabolism.
- When you’re tired you’re not as active, which means a lower daily calorie burn
- You tend to eat more when you’re sleep-deprived because it messes up your hunger hormones and makes you crave high-calorie foods
- Your body has a harder time managing blood sugar levels when you’re low on sleep, which can make you store fat
5. You sit all day
Being sedentary – i.e., not getting up to move around every half-hour or so — is linked with a slower metabolism. Time for that standing desk!
6. You don’t eat enough protein
Not only does protein keep you feeling full after you eat it, but it also helps you build metabolism-boosting muscle.
Plus, digesting it burns more calories than digesting carbs or fat.
Some guidelines: aim for between .73 and 1 gram of protein for every pound of your weight (1.6 and 2.2 grams per kilogram of your weight).
7. You get stressed out a lot
It’s true! Stress can LOWER your metabolism.
An University study found that women burned fewer calories after they ate a high-fat meal when they were stressed.
Just another reason it’s so important to have a plan to regularly blow off stress, like breathing exercises, working out, meditating, or relaxing hobbies!
8. You have a too high body fat %
Excess belly fat is the main cause of aging. It increases the risk of blood clots, alters your hormones and brain chemistry. It’s a recipe for disaster in the body.
By the way, it’s also an organ of its own (those fat cells) that can produce dangerous inflammatory cytokines that can lead to organ failure and premature death.
This is an opportunity and means that you can improve your metabolism by all habits and shedding your own fat.
How many of those rang a bell for you?
If you know you need some support achieving your fitness, shape and health goals, I, Sabine can help you go from feeling fatigue, bloated or stiff to feeling energized, fit, and strong, in just a few weeks.
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