Do you want to give your metabolism a boost? Of course you do, we all do! However, you could unknowingly be doing things to slow it down. Keep reading to find out if you have habits that hinder your metabolism –
1. You Don’t Drink Enough Cold Water
It has been shown that drinking cold water can increase your metabolic rate. One study found that drinking just 500 milliliters of cold water increased metabolic rate by 30%. The increase occurred within 10 minutes and reached a maximum after 30 to 40 minutes.
2. You Don’t Eat Breakfast
Eating breakfast within about 30 minutes of waking up is a great way to kick-start your metabolism and keep your energy levels stable throughout the day. Research has shown that those who eat the majority of their calories in the morning actually weigh less than those who don’t eat breakfast.
3. You Don’t Eat Frequently Enough
If you are waiting too long between meals to eat, you are wreaking havoc on your metabolism. Eating small frequent meals can help keep energy levels sustained and your metabolism burning. Eating about 5 to 6 small meals per day can keep blood sugar levels balanced and prevent you from over indulging if you wait too long to eat!
4. You Forget To Take Your Vitamin D
Vitamin D can keep your levels of certain hunger hormones such as ghrelin and insulin regulated properly. Vitamin D also helps to boost serotonin, which can help improve your mood and also help reduce appetite and cravings for unhealthy foods.
5. You Don’t Eat Enough Protein
The more lean muscle you have, the higher your metabolic rate. And the best way to maintain your muscle mass is to eat more protein. You should aim for a diet that provides 0.8 gram to 1 gram of protein per pound of body weight. Also, it takes more energy to break down and burn off protein protein than other foods with similar caloric value.
6. You Diet For Too Long
Dieting too much can lead to deprivation and a state of starvation. This then causes your body’s metabolic rate starts to slow down. Instead of burning off fat, your body begins to hold on to fat since it thinks you are starving and turns to your muscle tissue as a source of energy.
7. You Don’t Get Enough Sleep
If you are not getting at least 7-8 hours of sleep per night, you are hindering your ability to lose weight. Sleep deprivation can have an affect on how your body controls your appetite and can increase your cravings for unhealthy food. A lack of sleep can also slow down your metabolism and the rate at which you burn off food as well.