8 Habits That Can Lower Your Metabolism

Trying to lose weight can feel like a constant climb. You train often, eat better, and still watch the scale stall instead of moving toward your goal.

One way to sort out this problem is having this TDEE calculator that will let you know about your everyday calories need and expenditure so you can determine your everyday meal as per your body’s requirement. 

Still, it matters to understand why the weight is going up. In many cases, your metabolism may be working against you. Your body needs energy, or calories, to function well, and that means burning calories so every system can do its job.

When your metabolism slows, weight loss can become harder than it should be.

Let’s look at what may be dragging your metabolism down.

1. Being a couch potato

One of the simplest ways to slow your metabolism is to live like a couch potato.

Couch potato syndrome, or “CPS,” means you stay sedentary for most of the day.

That can mean sitting in front of the television or computer for hours and reaching for unhealthy snacks. CPS can also stem from depression or loneliness, both of which are linked to lower activity levels.

Someone with CPS may have trouble sleeping at night (called “sleep apnea”), have high blood pressure or cholesterol levels, and face a greater risk of heart disease than people with active lifestyles.

2. Eating too few calories

Your body needs a certain amount of calories each day to keep metabolism going. If you fall short, your body slows down to save energy.

On the flip side, eating too much or failing to burn off what you eat through activity can leave extra calories stored as fat and lead to weight gain. Over time, that can also slow your metabolism.

So how many calories does your body need? 

That depends on things like age and sex; for example, men generally require more than women. Your doctor or dietitian can help figure out how much fuel your body needs to function properly.

3. Skimping on protein

Protein is important for weight loss and maintenance because it slows down digestion compared with other macronutrients (carbohydrates and fats).

When you eat carbohydrates, they break down into glucose almost immediately in your bloodstream. That makes your blood sugar rise quickly.

One drawback is that this can hurt athletic performance. Higher insulin levels mean lower levels of glycogen (stored carbohydrate) available for energy use during exercise training sessions, so you have less energy for training efforts.

4. Eating too little fiber

Fiber helps you stay full and satisfied, which may reduce overeating.

It also helps regulate blood sugar, lowering the risk of diabetes. Fiber supports healthy bowel movements by adding bulk to stool, which improves regularity.

Strong fiber sources include fruits, vegetables, whole grains such as whole-wheat breads and cereals, beans, nuts, seeds, and dried peas or beans.

5. Overdoing it on the booze

No matter how you feel about your liver, it’s important to respect its job. Drinking too much alcohol gets in the way of the liver’s ability to process fat.

Alcohol can also act as a diuretic, causing you to lose water and electrolytes such as potassium and sodium.

This is bad because when you’re drinking too much alcohol:

• Your metabolism slows down because your body thinks it needs fewer calories than usual
• Your insulin levels drop, which can cause low blood sugar (hypoglycemia)
• You may experience dizziness or lightheadedness

6. Eating too many refined carbs

Refined carbs can make blood sugar surge and then drop, triggering a hormonal response that tells your body it’s hungry again soon after eating. That’s why eating refined carbohydrates often leaves you hungry a few hours later, even if you’ve already had enough calories for the day.

7. Not getting enough shut-eye

When you don’t get enough sleep, your body reacts the same way it does when you’re stressed or anxious. Your metabolism slows down, which makes it harder to lose weight and keep it off. How much sleep is “enough?” Here are some guidelines from the National Sleep Foundation:

• Infants: 14-16 hours each day (including naps)
• Toddlers 1-2 years old: 12-14 hours each day (including naps)
• Preschoolers 3-5 years old: 11-13 hours each day (including naps)
• School age children 6-12 years old: 10-11 hours each day (including naps)
• Teenagers 13 – 18 years old: 8 – 9 hours per night

8. Lack of motivation!

You’ve probably heard that a healthy lifestyle includes regular exercise and plenty of fresh fruits and vegetables. But if you’re doing all that and still not seeing progress, consider whether low motivation is tied to other factors affecting your body, like poor sleep habits or life stressors that make it harder to get moving each day.

Conclusion

You can take steps to support your metabolism. Keep moving whenever you can. Strength training builds muscle, and muscle helps speed up metabolism. Aim for at least 30 minutes of cardiovascular exercise 5 times a week. Eat smaller meals more often through the day and choose water instead of soda or juice.

A slow metabolism can be frustrating, but it does not have to last forever. Lifestyle changes can help you manage your weight and keep extra pounds from adding up with age.

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