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15 Things You Do Every Day That Seriously Ruin Your Metabolism

15 Things You Do Every Day That Seriously Ruin Your Metabolism

Let me start off with why our metabolism is important for us. In plain words, our metabolism controls how we break down the nutrients we get from the food. In order to break the food down, we need energy. That’s where metabolism comes in. Metabolism allows organisms to grow and reproduce, maintain their structures, and respond to their environments.

There are certain things we do that, without our knowledge, help to damage our metabolism. You will be surprised to learn that your regular habits can be very bad for your metabolism. If we want to stop ruining our metabolism, then we must avoid such activities. I know it will be tough, but it’s worth a try!

Here are 15 things you do every day that ruin your metabolism.

1. Your body doesn’t get enough water.

Don’t stay dehydrated, especially after waking up. When you are sleeping, your body receives no water for 6 to 8 hours straight. Our body is made up of 60% water — we need to fill up our body’s tank with around 2 liters per day. However, during the nighttime, it’s likely that you hardly wake up to drink even one glass, which leads to dehydration.

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The best thing to do after waking up is to drink at least 2 glasses of water. This will result in more energy, less bloating, and a lower appetite.

2. You drink too much caffeine.

More or less, we are all somehow addicted to caffeinated drinks, be it coffee or soft drinks. Even I need coffee to keep me going for the duration of the day. But, according to nutritionists, caffeine subdues our appetites. Drinking too many caffeinated drinks may make you feel full throughout the day, and by the time you realise you haven’t eaten much, it is already too late. Even if you consume dinner, the body won’t be able to break down the nutrients immediately. Cut down on your caffeine. Make it one mug of coffee, and a maximum of two small caffeinated drinks per day. Gradually decrease these, too.

3. Too much alcohol slows down your metabolism.

Drinking hard drinks, or any form of alcohol, results in the slowing down of your body’s ability to burn fat. For example, a couple of shots can reduce fat burning by 73%. The reason for this is because alcohol is being used as fuel instead of fat. So, make alcohol a weekend-only beverage. If you really need a drink, then keep it to a single glass.

4. Your water has excess fluoride and chlorine.

Our regular tap water contains fluoride and chlorine. It is specifically recommended not to drink water that contains fluoride and chlorine because these two chemicals have been discovered to interfere with normal thyroid function. This leads to dysfunction in the metabolic processes. It is always advised to filter your water before drinking.

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5. Your diet contains pesticides.

Normal fruits and vegetables in the supermarket usually contain pesticides. The chemicals present in such pesticides can interfere with your metabolism and reduce the process of weight loss. The best solution is to opt for organic fresh fruits and vegetables.

6. Your diet is not organic.

Apart from your fruits and veggies, are you eating organic meat, eggs, and diary products? You should, because hormone-injected poultry, meat, eggs, and diary products have bad impacts on our own hormones that are linked to our growth, reproduction, thyroid function, and appetite. This can make it difficult for the body to maintain its metabolism. So, next time you are at the supermarket, go for organic products.

7. You eat too many calories right before bedtime.

This is a common eating habit for many of us. Whether it is due to workload, or simply skipping on meals throughout the entire day, we tend to make up for any missing calories in the evening. And, commonly, right before hitting the sack. This means that we don’t have the time to go for a walk or wait two hours for that food to digest. That’s the primary reason for having a big belly, and this fat is dangerous as it leads to health risks. The solution to avoid eating these calories is to munch on healthy snacks throughout the day, even if you don’t feel like having a meal. Healthy snacks will reduce your hunger, and will keep you full. So, by the time you come home, you won’t need to eat a calorie-heavy dinner.

8. You love processed foods.

Processed foods contain chemicals. That is how the food remains fresh and tastes different. Sometimes, these cans and boxes can save a lot of time for us. But still, it is wise to avoid processed foods whenever possible. The preservatives used in these can increase stomach fat, and may result in Type 2 diabetes, slowing down the rate of metabolism. Go for fresh foods. Use airtight containers to keep them fresh for longer.

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9. You have a major sweet tooth.

I have a sweet tooth. And it is quite hard to control my sweet cravings — still, I do. Because, the sugars from all these candies, chocolates, cookies, and ice creams get easily absorbed in your blood, resulting in high glucose levels. It will also stop your metabolism. The best way to deal with such cravings is to indulge in fruits. Simple.

10. You are not a nutty person.

Why are nuts considered to be super healthy snacks? The answer is that nuts are stacked with protein, and most importantly, polyunsaturated fats. These fats release energy, increase your metabolism, and lower your bad cholesterol. So, even if you are not a nutty person, just pick up your favourite nuts, mix them up with your salad, and eat. A handful per day is more than enough.

11. You diet too much.

Going for diets to reduce your weight, or fats, is part of the regime, besides doing the right exercises. But extreme diets can produce negative results. If you stop eating carbs and you regularly exercise, for example, you are stopping the muscle-building process. This is because carbohydrates release energy, helping to burn calories. The more muscle, the better the workout. Therefore, you need proper carbs in your diet. Go for one cup of brown rice, sweet potato, oatmeal, or whole wheat bread.

12. You don’t have a balanced diet.

We tend to skip on a proper, balanced diet nearly every day. It is either just protein and some carbs, or carbs mainly, or a mixture of some protein, minerals, and calcium. But the thing is, we all need appropriate amounts of proteins, vitamins, and minerals like calcium.

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Protein helps you to grow muscle. It is also important for growing children. It boosts your metabolism, and gives you a satisfactory stomach without going for extra calories. Meanwhile, apart from the sun providing your vitamin D, fish like salmon is rich in the vitamin. If you have salmon for your lunch, 90% of your daily intake is fulfilled. Calcium helps to keep your bones strong, and helps to regulate your body’s metabolism. Try these foods:

  • Protein-rich foods: egg whites, nuts, lean meat, and yes, fish.
  • Vitamin D sources: Salmon, and sunlight.
  • Calcium sources: yogurt, milk, cheese, and other dairy products.

13. You work out at odd hours.

Are you a morning person? If yes, try to wake up a bit earlier and go for a jog. The fresh sunlight and the break of sweat will lower your BMI, and it will control how much energy you will burn. Morning exercises will also release energy and activate your brain power for the rest of the day, along with keeping you energized. What else do you need?

14. You depend on medicines.

Taking multivitamins, calcium tablets, iron capsules, this medicine for this ailment, and that medicine for that ailment. When you combine all your medications together, you’ll notice that these colorful shapes can easily fill your plate. Try to avoid taking unnecessary medicines. Consult with your doctor before going for over-the-counters. These drugs will interfere with your metabolic process, slowing it down, and can reduce energy. Don’t take meds for too long. Seek your doctor’s advise on alternate and natural ways to heal, such as exercise, a proper diet, and even meditation.

15. You are an insomniac.

It doesn’t matter if you are loaded with work, or worrying about what to feed your children the next day, you should get enough sleep at night. It is recommended to get at least 7 hours of deep sleep, or maximum of 9 hours of sleep. Lack of sleep can severely decrease your metabolism. It may result in depression, bad mood, causing you burn fewer calories, making you go hungry, store fats, and the list goes on.

To overcome a sleepless night, you can take a warm bath before going to bed, or listen to some music that will soothe you. And don’t fret too much about the future — just live in the present.

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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