6 habits that slow metabolism

Slow metabolism is very easy: it leads to unhealthy lifestyle. From some habits you should definitely get rid of, if you do not want to gain too much weight.

1. Consume too few calories

To lose weight, you need to create a small calorie deficit. But if your body lacks nutrients, may start slowing down the metabolism, which will lead to a completely opposite effect.

When you drastically reduces the number of calories consumed (for example, you start a diet with almost a hunger strike), once your body feels that food is scarce. And reduces the speed with which usually burns calories.

Controlled studies have confirmed: if you consume less than 1000 calories a day, your metabolic rate slows down.

Typically, the experiments are as follows: the researchers measure the basal metabolism - metabolic rate at rest (in fact it is the number of calories burned at rest). Some studies measured total daily energy expenditure - the number of calories burned at rest and with activity in 24 hours.

• Study № 1. Obese women who ate 420 calories a day for 4-6 months, the metabolic indicators at rest decreased significantly. Moreover, when they have returned to a normal diet for the next 5 weeks, their basal metabolic rate was lower than before the diet
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  Effect of a high-protein, very-low-calorie diet on resting metabolism, thyroid hormones, and energy expenditure of obese middle-aged women. .
• Investigation № 2. People who are overweight consume 890 calories a day. After three months, researchers found that these people have an average burn 630 calories a day less than beforeMetabolic and behavioral compensations in response to caloric restriction: implications for the maintenance of weight loss. .
• Study № 3. It turns out, the metabolism slows down, even with little dietary restrictions. In a small four-day study involved 32 people were divided into two groups. People who consumed 1114 calories a day, the metabolic rate dropped by almost half compared with subjects who consumed 1462 calories a day. In this case, the weight loss rates were similar in both groupsMetabolic response to short-term 4-day energy restriction in a controlled study. .

With a sharp decrease in the number of calories consumed for a long time, the metabolic rate slows down, so to lose weight or to maintain previous weight becomes more difficult.

2. Consume enough protein foods

To maintain a healthy weight, be sure to eat enough protein. So you will feel full, besides a high protein intake increases the rate at which your body burns calories.

metabolism acceleration occurs due to the fact that during the digestive process starts acting thermal effect.

The thermal effect of the protein is significantly higher than that of fats or carbohydrates. Usually people who eat mostly protein diet, metabolic rate temporarily increases by 20-30%, while for carbohydrates, this figure hovering around 5-10%, and for Fat - 3%.

Although metabolic rate inevitably decreases during weight loss, there is scientific evidence that high protein intake can minimize this effect.

• Study № 1. Participants were one of three diets and tried to keep the weight loss of 10-15%. When a diet high in protein total daily energy consumption fell by only 97 kcal. Participants who consumed less protein, the body burns on 297-423 calories a day lessEffects of dietary composition on energy expenditure during weight-loss maintenance. .
• Investigation № 2. It turns out that the rate of metabolism does not slow down in time diet, people should eat at least 1.2 grams of protein per kilogram of their body weightNormal Protein Intake Is Required for Body Weight Loss and Weight Maintenance. .

Protein increases metabolic rate, as opposed to carbohydrates and fats. To preserve the metabolic rate in the diet while in the diet need to add more protein.

3. little move

If most of the time you spend sitting, your body starts to burn less calories.

Of course, most of all on the calorie burning effect daily charging or playing sports. But even a little physical activity (eg, cleaning, or climbing stairs) enough to not slow down the metabolic rate. This activity helps to burn up to 2000 calories each day.

Due to the lack of activity your body starts to burn less calories. Try to minimize the time you spend sitting, and move more.

4. Sleep less

Sleep is essential for good health. If you sleep less than your body needs, increases the risk of several diseases, including heart disease, diabetes and depression. Besides, lack of sleep It reduces the metabolic rate and increases the likelihood of weight gain.

Lack of sleep is aggravated by sleeping during the day and not at night. It is a disturbance of the circadian rhythms, which affects biological processes that occur in response to light or darkness during 24-hour cycle.

• Study № 1. Participants - healthy adults - slept 4 hours a day for 5 consecutive days. Their metabolic rate slowed by an average of 2.6%. However, she returned to previous levels after 12 hours of uninterrupted sleepResting metabolic rate varies by race and by sleep duration. .
• Investigation № 2. During the 5-week experiment, scientists have determined that the prolonged lack of sleep combined with circadian rhythm disorders leads to a decrease in the basal metabolic rate by an average of 8%Adverse metabolic consequences in humans of prolonged sleep restriction combined with circadian disruption. .

Sleep at night and the amount of time required for your body. This will help keep the metabolic rate at a normal level.

5. Drink plenty of sweetened drinks

Sweet drinks are extremely adversely affect health Human and generally lead to various diseases, including insulin resistance, diabetes, obesity.

In 2012, researchers found that drinking soda, packaged juices and energy affects and metabolism rate. Within 12 weeks, subjects received 25% of the calories of drinks with a high sugar contentConsumption of fructose-sweetened beverages for 10 weeks reduces net fat oxidation and energy expenditure in overweight / obese men and women. . Due to such a diet metabolic rate slowed down considerably.

A high intake of sugar-containing beverages reduces metabolic rate and fat accumulation in abdominal and liver.

6. Neglect the power load

Strength training EXTENSIONS promote muscle mass. The less your body fat and more muscle, the more calories you will burn at rest.

Even a minimal amount of strength training significantly increases daily energy expenditure. In the experiment, which lasted for 6 months, the participants carried out a small strength training for 11 minutes three times a week. On average, their metabolic rate increased by 7.4%, and every day they burned 125 extra caloriesMinimal resistance training improves daily energy expenditure and fat oxidation. .

If you do not perform any strength exercise, the metabolic rate is reduced. This is particularly evident with age.

Strength training promote increase in muscle mass and help to maintain the rate of exchange of substances in the diet time. With age, the metabolic rate slows down, but weight training can help to minimize this effect.