Health & Fitness 8 ways you could be slowing down your metabolism

09:50  16 may  2018
09:50  16 may  2018 Source:   harpersbazaar.co.uk

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The following are 12 ways you may be slowing down your efforts (and metabolism ) without even realizing it. Calcium can also help regulate your metabolism . The more calcium in a fat cell, the more fat it will burn.

You Crank Up the Heat To fry fat, dial down the thermostat. Participants who slept in bedrooms Without adequate iodine, your thyroid is unable to produce thyroid hormones and your metabolism can take a major nosedive, says St. Pierre. Weight Loss. 10 Things That Slow Your Metabolism .

  8 ways you could be slowing down your metabolism © Provided by Shutterstock Yes, you've heard it all before – all you need to speed up your metabolism is to build more muscle, drink lots of ice water and try to spend less time sitting immobile. Right?

There are actually a myriad of other factors to consider; you might be impacting your metabolism without even realising it.

Read on to learn what you're doing wrong – and how to fix it.

1. You ditched dairy

Muscle is essential for keeping your metabolism humming and women who consumed three to seven servings of dairy per day lost more fat and gained more muscle mass than women who had less, according to research from McMaster University.

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Your metabolism can be complex, and sometimes what causes it to slow down isn’t always obvious. It has been proven more effective for your metabolism to do more intense exercise in less time than the opposite way around.

A speedier metabolism means you 'll burn more calories. Avoid these 8 mistakes that could me slowing your metabolism down .

Related: 20 tips to improve your metabolism (provided by Espresso)

20 tips to improve your metabolism: We all have a basal metabolic rate. Are you wondering what that means? Simply speaking, it’s the minimum amount of energy your body expends at rest—how much energy you’d use up if you spent the whole day in bed without moving. The good news is, your basal metabolic rate can be improved, mostly but not solely through your diet. Here are 20 ways to help your body out. 20 tips to improve your metabolism

2. You crank up the heating

To fry fat, dial down the thermostat.

Participants who slept in bedrooms cooled to 66°F (18.8°C) for a month doubled the amount of brown adipose tissue – a type of fat that burns rather than stores calories, researchers at the National Institutes of Health found.

"Brown fat becomes more active in cooler temperatures to help keep us warm," says Aaron Cypess, M.D., an endocrinologist at the National Institutes of Health. So the more active your brown fat, the more calories you'll burn throughout the day.

While it's too early to say how long you need to spend in the cold to reap the calorie-burning rewards, turning down your heat, sleeping in cooler conditions and spending time outdoors may make a difference.

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8 ways you 're sabotaging your metabolism . Eleanor Jones Whether you 've been gaining weight, plateauing on the scales or just feeling a little sluggish, there's a number of reasons your metabolism could be slowing down .

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a person standing in front of a mirror posing for the camera © Provided by Hearst Communications, Inc

3. You cut carbs completely 

True, study after study shows that for weight loss, a low-carb diet trumps a low-fat one. But, that doesn't mean you should eliminate carbs completely, especially if you exercise regularly.

"During exercise, your muscles demand glycogen from carbohydrate stores in your body," says Precision Nutrition coach Brian St. Pierre, R.D. "If you don't consume enough carbohydrates, your glycogen levels will be too low and you won't have the energy to exercise as intensely."

  8 ways you could be slowing down your metabolism © Provided by Shutterstock As a result, you'll burn fewer calories during your workout as well as post-exercise, since your body won't require as much energy to recover. His advice: consume a serving of carbs (about the size of one cupped palm) such as oatmeal, brown rice or sweet potato at each meal.

4. You rush through a strength-training workout

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Not getting enough snooze time: Not getting enough sleep can cause our metabolism to slow down to conserve energy. Sleep deprivation also increases our cortisol levels, which lowers the hormones that are used to metabolize nutrients.

While these healthy metabolism tips are fairly obvious, there’s a lot more that could be messing with your with your calorie burn rate. Scroll through to find out 12 ways you may be doing a disservice to your metabolism .

Bicep curls, bench presses and deadlifts are great ways to build muscle. But speeding through the reps causes you to miss out on the major metabolism-boosting benefits that come from the eccentric – or lowering – aspects of these movements. Eccentric movements are more muscularly damaging, so they require more effort from your body to repair and recover compared to concentric or lifting motions, says St. Pierre. That equals more calories burned.

Researchers in Greece found that women who performed one weekly strength workout that focused on eccentric movement increased their resting energy expenditure and fat burning by five and nine per cent respectively, after just eight weeks.

  8 ways you could be slowing down your metabolism © Provided by Hearst Communications, Inc

5. You're eating the wrong snacks

Instead of reaching for low-calorie eats like rice cakes, welcome nuts back to snack time.

Research suggests that polyunsaturated fatty acids – especially in walnuts – may enhance the activity of certain genes that control fat burning, so you torch more calories throughout the day, according to a review in The American Journal of Clinical Nutrition. Aim for about one to 1.5 ounces (a small handful) of walnuts per day.

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RELATED: 3 Ways Mindful Eating Can Help You Stay Slim. Until the research is more definitive, the best piece of advice I can give (and you ’ve probably heard it before) is to slim down slowly , whether you have five pounds to lose or 50. Metabolism aside, a slow and steady

Effective weight loss programs also include strategies to speed up metabolism . Fortunately, there are multiple ways you can do this. Summary: Sustained calorie restriction slows down your metabolic rate. This effect has been dubbed the “starvation response.” 6. Drink water.

6. You go easy while exercising

There's a reason it seems like you've been hearing about high-intensity interval training (HIIT) for years now – it can work.

When women performed a 20-minute HIIT workout three times per week, they shed nearly six pounds more than those who exercised for 40 minutes, three times a week at a steady pace, Australian researchers found. "Interval training also results in greater post-exercise oxygen consumption than exercising at a sustained pace, which means you continue burning calories for a period of time afterward," says St. Pierre.

Related: 10 Signs You Have a Slow Metabolism (provided by Eat This, Not That!)

10 Signs You Have a Slow Metabolism: Eating healthy, exercising, and still piling on the pounds? You could have a sluggish metabolism. Here are 10 symptoms that could signal a metabolic issue. Have you been counting calories meticulously, hitting the gym, getting plenty of sleep, and still not seeing the scale budge? It may not be your fault; your inability to shed those stubborn pounds could be because of a sluggish metabolism.Your metabolism is the process by which your body burns energy for basic bodily functions such as your heartbeat, brain function, and breathing. Since your metabolism burns food for fuel, those with a fast metabolism can seemingly eat whatever they want and not gain weight, while those with a slow metabolism have to work that much harder to lose or maintain their weight.Here are some of the biggest symptoms of a slow metabolism. If you experience any of these, be sure to visit your doctor to get your thyroid tested. In the meantime, be sure to check out the 55 Best Ways to Boost Your Metabolism. 10 Signs You Have a Slow Metabolism

7. You sprinkle sea salt in food

Sea salt is a tastier option than plain old table salt, but it lacks iodine – a key element that gives your thyroid gland (which controls your metabolism) its mojo. Without adequate iodine, your thyroid is unable to produce thyroid hormones and your metabolism can take a major nosedive, says St. Pierre. Reach for iodised salt instead. Each quarter-teaspoon provides nearly 50 per cent of your recommended dose of iodine. In addition, regularly put iodine rich eats such as seaweed, cod, prawns and eggs on the menu.

  8 ways you could be slowing down your metabolism © Provided by Hearst Communications, Inc

8. You skip your morning workout

Daylight is essential for your metabolic health, so step outside for a jog or walk first thing in the morning.

In fact, people who soak up the most sunlight early in the day have a lower body mass index compared to those who are out in the sun later in the day. Northwestern University researchers speculate that early morning sunlight may help regulate your circadian rhythm, which controls countless functions in your body, including how well you sleep, how much food you consume and how much energy you burn – all essential components of a healthy metabolic rate.

From Prevention

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Is the heatwave slowing down your brain? .
Research finds that cognitive functions decline as temperatures riseResearchers at Harvard University found that people who were exposed to hotter temperatures “did significantly less well” in cognitive and memory retention tests than people in air-conditioned environments.

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