A good diet helps us lose weight fast, but it also harm something more important in the long run: Our metabolism.
Oftentimes, we destroy our metabolism without even knowing it.
And when that happens, one thing is sure to follow–a sudden weight plateau.
Believe it or not, however, there are ways to kick-start it while continuing to lose weight.
“You have a huge amount of control over your metabolic rate,” says John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage and co-founder of Precision Nutrition, an online nutrition coaching and education company. “You can’t affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right.”
So how do you raise your metabolism? Here are 3 common metabolism-breaking habits to avoid:
1. You avoid caffeine. Sure, caffeine may interfere with your sleep schedule if you drink it right before bed, but don’t let that fool you into thinking you’re better off avoiding it. Recent research published in the journal Physiology & Behavior reveal people who drank caffeinated coffee had a 16 percent higher metabolic rate compared to those who chose decaf. In addition, caffeine helps boost energy levels, helping you exercise more–and better.
“Caffeine stimulates your central nervous system by increasing your heart rate and breathing,” says Robert Kenefick, Ph.D., a research physiologist from the U.S. Army Research Institute of Environmental Medicine.
Best tip? Add a cup of Joe to your daily breakfast as an easy way to boost your low metabolism levels–just make sure to curtail it before bedtime to avoid insomnia.
2. You don’t eat enough protein. Protein guidelines exist for a reason–and if you’re skimping on it, chances are you’re ruining your metabolism in the process.
But why?
Here’s the simple answer: Protein helps maintain your muscle mass, something which, aside from making you stronger, also keeps your metabolism levels high. When you’re not getting enough protein, you risk losing muscle mass in the process, especially if you’re not eating enough calories. The result? A slower metabolism and a weak body to boost–the worst of both worlds.
The fix: Want a fast metabolism? Then make sure you’re eating enough protein, say health experts. To keep your metabolism high, aim to eat 46 grams if you’re a woman and 56 grams if you’re a man. If you’re also dieting, you’ll need to bump up that amount by 10 or so grams as calorie deprivation also speeds up muscle wasting.
3. You think exercise is optional. Sure, you can lose weight just by dieting, but it won’t result in lasting weight loss in the long run. Exercise, especially resistance training, also helps maintain your muscle mass while dieting, something few dieters know about. If you’re skimping on exercise, however, your muscle mass is often the first thing to go, slowing your metabolism in the process. Eventually, you’ll need to lower your calorie intake more and more to avoid plateauing.
The solution: To keep your metabolism high, exercise isn’t optional–it’s required. To avoid muscle loss, your best bet is to start getting familiar with weightlifting, something that directly stimulates and maintains muscle mass in both women and men.
Don’t worry about getting bulky, though–unless you’re using anabolic steroids, chances are you’ll only get lean, not bulky.
“Ladies, don’t be afraid: You won’t end up looking like a bodybuilder, as it’s almost impossible at this stage for you to become bulky,” says Lisa Lynn, a nutritionist and specialist in metabolic disorders. “If you’re convinced you’re gaining weight, take a hard look at what you’re eating. That’s often where the problem lies.”
Readers: Have you made any of these metabolism mistakes before? Let us know in the comments below!
Sources:
5 Tips to Speed Up Your Metabolism – Active.com
Boost Your Declining Metabolism – Oprah.com
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