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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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Sumaiya Kabir

Sumaiya is a passionate writer who shares thoughts and ideas to help people improve themselves.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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