Habits That are Messing with your Metabolism

Even if you feel you’re leading a fit lifestyle with sufficient exercise and healthy eating, you may have some habits that are slowing down your metabolism and hence, your weight loss efforts. Everyday habits, even those that are unrelated to weight loss, can take a toll on your weight loss efforts. Keep reading to find out what’s wrecking your metabolism and what you can do about it…

1. Your Food Isn’t Spicy

Sprinkling on some hot sauce or adding freshly chopped chilies while cooking your meals is a surefire way to eat less – i.e. up to 30 percent less than when you eat a milder meal, according to one study. Peppers contain the compound capsaicin, which helps in regulating your appetite-inducing hormones, thereby, significantly speeding up your metabolism.

2. You’re Sitting Too Much

Not surprisingly, sitting at a desk or in front of the screen several hours a day is harmful for the health. In fact, scientists have gone as far as mentioning that too much sitting, which they refer to as “sitting disease” may have a similar impact to one’s health as smoking.

Studies show that even active men who meet exercise guidelines can have a 74 percent higher risk of metabolic syndrome if they sit for more than 3 hours a day. This metabolic slowdown happens because your muscles aren’t working hard at all while you sit. You’re burning less fat and you’re lowering your insulin sensitivity.

3. You Aren’t Lifting Enough Weights

While fat is a stubborn piece of mass that refuses to budge or do much for your weight loss, your muscles are always at work, helping you burn calories throughout the day – even when you’re asleep. Not weight training enough leads to low muscle mass and poor metabolism. To rev up your calorie burn, try incorporating at least two sessions of weight training a week.

4. Not Having Enough Protein

If you want to build muscle, you have to consume enough protein as well. It takes more calories to digest protein than it does to digest carbohydrates or fats. Additionally, since protein is slow-digesting, it keeps you fuller for longer and prevents you from overeating. Some great sources of protein are lean cuts, poultry, low fat dairy, nuts and seeds, legumes and whey protein.

5. Not Staying Hydrated

You need water for a myriad of functions in your body, including your metabolism. Dehydration slows down the body’s processes and makes you feel tired and dizzy. To combat fatigue and elevate your metabolism, focus on drinking at least 8 to 9 cups of water every day. Keep a bottle with you at all times, including one in your car to make sure you’re hydrated all day long.

If you dislike drinking plain water, try adding slices of fresh berries, ginger or oranges or throwing in some mint leaves to infuse the water with a better flavor. You can also focus on having 2-4 cups of green tea a day as this can supplement your water intake. Studies show that regular consumption of green tea may increase your calorie burn to up to 20 percent per day.

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