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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 February 18, 2019

13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

Why is this so critically important to you?

The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

1. Know That Fear Is Real, but Can Be Overcome

Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

  • The child who has to be physically dragged to their first day of school.
  • The man facing the judge.
  • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
  • The man as the surgeon says “count backwards from 10 Mr Smith.”
  • The woman that’s told “We are sorry, we can’t help you.”
  • The man that faces the empty circle of a gun and prays for his very existence.

These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

2. Accept Your Fear

Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

And here’s what can be done.

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3. Get Some Perspective

I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

That girl will go far. Because she truly gets fear.

We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

So look around you to get some perspective on your fear:

  • Are you really at risk?
  • Will this kill you?
  • Which leads us on to..
  • If the worse was to happen what would it be?

4. Hold a Hand

As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

Ask yourself:

  • If the worse were to happen, what would that be?
  • Could that really happen?
  • If the worse did happen, how would you recover?
  • If the worse were to happen, what would you need to do next?

By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

5. Know Whose Hand You Hold Either Physically or Emotionally

This helps with fears for the rest of your life.

Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

6. Understand That There Are Some Things Fear Will Never Touch

I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

Of all the billions of people on this planet, no one will have an answer identical to yours!

7. Process Your Fears to Carry on with Life

Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

8. Assume the Worse

If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

Think how naughty they felt to be doing something that was not allowed?

  • Think about what age it may have made them feel?
  • Think about how they feel about champagne?
  • What special moments it’s been a part of in their lives?

And you can see how the assumptions they made about their “right” to have these things was not healthy.

When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

9. Take a Fear That Feels Insurmountable Right Now.

If you were to repeat it to me out loud, what would you say?

Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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10. You Are Not Defined by Your Fear

One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

11. Go with Fear

When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

Notice how they’ve found their hidden fears and want to face them?

One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

12. Discover Great Skills in Your Scary Moments

And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

13. Own Your Fear

Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

More Resources About Fighting Fear

Featured photo credit: Ben White via unsplash.com

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