There are some things you want to run quickly: your car, your internet connection, and your metabolism. Unfortunately, there may be some little things that are slowing down your metabolism. It's a good idea to be aware of how your everyday routine can influence your metabolic rate, because you probably want it to be as efficient as possible.
First things first: what is your metabolism, anyway? As explained by the Mayo Clinic, your metabolism refers to the way in which your body converts food into energy, and it is influenced by your body size, sex, and age. But these are not the only things that influence it. Factors such as what you eat, how you work out, and even your daily habits can influence your metabolic rate.
Thankfully, none of these habits are really difficult to change. Getting enough sleep, weight training correctly, and even eating enough breakfast can help your body process foods more efficiently. Even snacking more often or drinking more water could help you out, too. That said, everyone's body is different, so you may want to experiment with these tips to help you find the ones that works for you. Although getting more sleep may be the easiest one to start.
1. You Speed Through Strength Training
Strength training can benefit your body, but there are some things to keep in mind the next time you have some iron to pump. According to Prevention, if you speed through your reps, you may not get the full metabolic benefits of the eccentric (AKA lowering) movements. In fact, focusing on the eccentric movements may help boost your resting energy expenditure, as further noted in Prevention.
2. You Eat A Late Breakfast (Or None At All)
Sure, not everyone wants food a few seconds after the alarm clock sounds. But as explained in Reader's Digest, eating breakfast within an hour of waking up can help jumpstart your metabolism after all those hours spent sleeping. If you're in a rush most mornings, then you may like these healthy breakfasts to eat on the go.
3. You Aren't Sleeping Enough
It may sound counterintuitive, but your metabolism (and the rest of your body) needs enough rest to function properly. As a 2012 study in the Annals of Internal Medicine found, a restricted sleep schedule may adversely affect your metabolism. It looks like no amount of coffee can make up for a lack of quality sleep.
4. You Are Dehydrated
Fill up that giant water bottle. As explained in Women's Health, dehydration could make your metabolism burn fewer calories. Getting enough water each day is crucial for all of your body's systems.
5. You Are Stressed
It seems unfair, but stress may make your metabolism lag. As noted in Everyday Health, the elevated cortisol levels that result from stress can lead to overeating and a slower metabolism. If you struggle with keeping your cool, then check out these books that may help you manage stress.
6. You Eat A Lot Of Refined Carbs
Enjoying a muffin every now and then is not the end of the world. However, as noted in Fit Day, refined carbs (such as white bread or rice) don't take a lot of energy to digest, so your metabolism may slow when digesting them. You can opt for whole wheat options to give your body some work to do.
7. You Skip Snacks
Here's good news: going too long without eating may slow down your metabolism. So having small, healthy snacks throughout the day may help keep your body cranking along, as explained in WebMD. It could help you eat less at your meals, too.
8. You Aren't Eating Any Omega-3s
Certain foods are great for revving up your metabolism. For instance, omega-3 fatty acids can help stabilize your metabolism, as noted in Health. Try to boost your consumption of salmon, flaxseed oil, or walnuts to get more omega-3s in your diet.
9. You Drink A Little Too Much Alcohol
Hate to be a downer, but alcohol might slow your metabolism. According to Redbook, drinking before a meal may cause you to eat more than your body needs. It's a good idea to stick to lighter drinks, such as wine or a white-wine spritzer, when you want to indulge.