9 habits that slow down metabolism and lead to weight gain

To lose weight effectively, you need to follow a healthy lifestyle and pay attention to avoid the mistakes below.

In fact, letting your body burn calories on its own is also a very effective way as long as you have a routine that promotes it. Every little cell in the body plays a role in metabolism – the process of turning food into energy.

  1. Irregular eating schedule

    Studies show that an erratic eating schedule can lead to weight gain. Your body simply doesn’t know when it has a chance to take in more food and it will try to slow things down.

    The solution here is to find the diet that works best for you and stick to it.

  2. Sleepless

    It’s no surprise that people who don’t get enough sleep don’t have as much energy, meaning they’ll use fewer calories throughout the day. Solution: find a way to get enough sleep about 7-8 hours/day.

    If you have trouble sleeping, use special apps or try herbal tea before bed.

  3. Not eating enough

    If you cut calories too much, your body goes into starvation mode and slows down your metabolism to try to retain as much fuel as possible. Tracking your calories is important if you want to lose weight, but don’t overdo it.

    Nutritionists recommend cutting back about 200 kcal for healthy weight loss.

  4. Sit too long

    If you spend most of your day at a desk, be aware that sitting for long periods of time can affect your metabolism. Many studies have proven this, and many companies actually encourage their employees to do a few simple stretches every 30 minutes.

  5. Not getting enough calcium

    Getting enough calcium is extremely important when it comes to regulating metabolism. If you don’t like dairy or are lactose intolerant, it doesn’t matter because there are plenty of other calcium-rich foods out there.

  6. Dehydration

    Every process in our body depends on water. If you’re dehydrated, your whole body won’t work as well. One  study showed that drinking water (about 500ml) can increase your metabolic rate by up to 30%.

  7. Lack of protein

    Protein plays a very important role in weight maintenance. Compared to carbs or fat, protein has a relatively high TEF (a measure of the increase in metabolism that occurs after digestion). Plus, it makes you feel full and you’ll end up consuming fewer calories.

  1. Exercise to strengthen resistance

Resistance training increases muscle mass and dramatically increases the number of calories you burn at rest. Even a minimal amount of exercise can make a noticeable difference.

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