Preventing Metabolism From Slowing
Metabolism plays a vital role in losing or gaining weight. A fast metabolism tends to burn more calories resulting in weight loss whereas a slow metabolism causes the body to store fat.
This article will explore some common mistakes that cause a person's metabolism to slow down.
It may come as no surprise, leading a sedentary lifestyle decreases the amount of calories burned per day. The modern work and home environment usually involves sitting for an extended period of time, negatively impacting the metabolic rate.
Daily workouts have a major impact on the amount of calories burned but doing small physical activity throughout the day like cleaning, doing chores, standing, and taking the stairs etc. also help to burn calories
Try to reduce the amount of time sitting or lying down and increase the general activity levels.
Not Getting Enough Sleep
A proper night's sleep is very important for good health. Lack of sleep or poor quality sleep increases the risk for several diseases like depression, diabetes, high blood pressure,cardiac disease and weight gain.
Sleeping during the day also negatively impacts the body as this disturbs the normal circadian rhythm or biological clock.
A sleep deprived body undergoes stress resulting in excessive production of the stress hormone ,cortisol. Cortisol increases weight gain and fat deposition around the waist in addition to causing high blood pressure.
Getting a proper, high quality sleep is crucial to prevent metabolism slow down as well as improving overall health.
Eating less calories than the calories required by the body is a major cause of drop in metabolic rate.
A caloric deficit is needed to lose weight however reducing far too many calories causes the opposite effect. This is because the human body is good at adapting for survival. Excessive caloric reduction causes the body to go into starvation mode.
Starvation mode automatically reduces the metabolic rate so as to preserve the fat deposits and muscle mass. This also causes the body to store more energy in the form of fat.
Avoid cutting too many calories for extended periods of time to prevent metabolic slow down.
Reducing Protein Intake
Eating enough protein is vital for maintaining a healthy weight. High amount of proteins cause longer satiety and help to burn extra calories. Eating proteins causes a temporary increase in the metabolic rate and help to build muscle mass. This in return causes extra calories to be burned by the body.
It is inevitable, weight loss causes a reduction in the metabolic rate and as more weight is lost this effect become more pronounced. Increasing protein intake can help to minimize this effect.
Not doing Strength Training
Strength training helps to increase the metabolic rate in healthy and over weight individuals. Strength training increases the muscle mass. Having an increased muscle mass causes more calories to be burned during exercise and at rest as compared to fat deposits.
During weight loss a persons tends to lose fat as well as lean muscle mass. This causes an overall reduction in the metabolic rate. Incorporating strength training into the workout regimen helps to prevent muscle loss and maintains the metabolic rate.