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21 Things That Slow Your Metabolism

Avoid doing these things to help your body burn more calories.

You have all the reasons to love your body. One of those reasons is that the body has the capacity to burn calories by itself. Every cell performs a critical function in energy metabolism. Here are 21 things you are doing that disturb your body’s natural metabolic function.

1. Not getting enough high-quality sleep

A 2012 study found that people who sleep less move less the next day, thus burning fewer calories. However, that gets worse, according to the German and the Swedish researchers, sleep deprivation actually reduces the amount of energy your body uses at rest.

2. Eating too little

Your body requires the right amount of foods to speed up metabolism.

3. Jet Lag

Your internal clock controls directly the portion of the cells that keeps the metabolism tight. However, your cells don’t operate as they should and your metabolism suffer if you disrupt your “circadian rhythm “— for example, by traveling time areas.

4. Calcium Deficiency

Calcium also plays a crucial role in controlling your fat metabolism, which determines whether you burn or keep your calories as fat. A further reason for drinking your milk: A high-calcium diet may assist you to burn more fat.

5. Your period

You lose iron every month during your period, and iron helps to transport your muscles with oxygen. If your levels of iron are too low, your muscles don’t get enough O2, your energy falls, and your metabolism falls.

6. A lack of strength training

Physical workout is the best remedy to increase the metabolic rate.

7. Drinking sugary beverages

Less fat is metabolized when you add a sweetened drink to your meal.

8. Leading a sedentary lifestyle (sitting at work)

It requires just 20 minutes to inhibit your metabolism in any fixed position.

9. You stress a lot

via rd.com

A combination of low physical activity and reduced caloric intake may result in stress-related weight gain. This is a great thing except that when the reserves are depleted, the metabolism of your body stops or slows down, at least.

10. A weird eating schedule

In a Hebrew University research in 2012, mice sporadically fed high-fat foods weighed more than mices which regularly ate a comparable diet. Researchers suspect the body to burn more calories between meals at a time when eating at the same times every day.

11. Eating Lots of Raw Vegetables

Raw vegetables are perfectly healthy to include into your diet but they tend to slow down metabolism.

12. You have cereal instead of an omelet

via rd.com

It takes more time for your body to digest protein, so eggs will keep you feeling fuller longer compared to a bowl of carbs in the morning.

13. Pesticides in Produce

According to Canadian research, organic chlorides (Pesticide chemicals) may interfere with the energy consumption of your body and may make it more difficult to lose weight. Researchers have discovered that dietitians who have consumed most of the toxins have metabolism more than normal and have a harder period of weight loss.

14. Drinking alcohol

When you sip a martini, your liver will focus on metabolizing your cocktail rather than breaking the fat of foods you eat. You can’t store alcohol in the body.

15. You’re skipping your morning coffee

Caffeine is absorbed into the bloodstream very rapidly, which accelerates the heart rate and increases the metabolic rate.

16. Eating Low-Carb

Low-carb diet tends to slow down the body’s metabolic rate because of the lack of nutrients present in the food.

17. You won’t curl a dumbbell or you lack exercise

via rd.com

When you move or exercise, your muscles function.  This increases metabolism. On the other hand, a sedentary way of life slows down metabolism.

18. You aren’t hacking your gut bacteria

Your gut microbiome is a unique collection of microorganisms that reside in your gastrointestinal tract. They help you digest your food.

19. Curling your dumbbell too fast or exercising too much

via rd.com

Strength training is a key component of metabolism because it is directly linked to muscle mass. Over-exercising actually prevents you from losing weight as it can stop your body from burning fat.

20. Dieting

You can keep your metabolism from slowing too much by losing weight slowly versus through a crash diet.

21. You’re cutting calories

If you skimp on calories, your body starves and slows down your metabolic rate to keep the energy that it has.

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Health

12 Signs Your Metabolism Is Out Of Whack

Pay attention to your body!

Your metabolism plays a significant role in the ability of your body to turn food into energy and probably you loved and hated it at different times in your life. But while your metabolism will probably be obvious if it works well, you can really feel off if it isn’t. Your metabolism is normal to decrease as you get older, so you will gain weight more likely when you don’t eat well and have to work harder to maintain weight loss. But it might mean that something unusual is taking place if you experience any of the following symptoms.

1. You have dry skin.

“As the skin fails to gain vital nutrients, the skin loses its luster. Also as your body tries to conserve heat, you don’t sweat as much. This can impact your skin, leaving it feeling dry and cracked,” says Dr. Mashfika N. Alam, MBBS, a general practitioner at Icliniq.

2. You crave for sugar and starchy foods

“Cravings are often your body’s way of asking for an energy pick-me-up. If you’re eating well and sleeping enough, but still have really intense cravings, it could be that your metabolism isn’t effectively converting the foods you’ve already eaten into the energy your body needs,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

3. You’re Really Tired

“If you often feel tired, it could be a sign that your metabolism is a little slower as your body is not doing a great job at converting your food intake into energy quickly enough,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

4. Headaches that persist.

When your thyroid hormones are out of whack, which happens with an underactive thyroid, this can trigger headaches or even migraines.

5. You Always Have To Pee

A slow metabolism can influence other body processes, including the number of times you get into the toilet.

6. You Have a Decreased Pulse Rate

It could be because of a slower metabolism if you noticed that your heartbeat slows down. “The pulse rate is directly proportional to the metabolic rate and therefore delayed pulsation happens when the basal metabolism rate is slowed down,” suggests Dr. Alam.

7. Your Nails Are Brittle

Similar to the effect on your skin owing to a slow metabolism, changes in your nails may be noticed because your body does not absorb nutrients. Susan Besser, MD, says some prevalent changes include more broken nails and greater ridges.

8. Your Moods Are Up & Down

“This isn’t necessarily caused directly by a slower-than-usual metabolism, but feeling tired when your metabolism isn’t up to par can make you feel rundown—and that can make you moody,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

9. You feel cold all the time.

Your metabolism also helps generate heat, and if it’s slow, you might be extra chilly. As a result, you may find yourself layering up and throwing extra blankets on your bed,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

10. You’re constipated

“With a slower metabolism, the bowel transit time is slower too,” Dr. Besser explains. “It takes longer for food to travel through the GI tract and be properly digested, thus constipation occurs.”

11. You’ve experienced unexplained weight gain.

“If you’re eating well, and watching your caloric intake, and still gaining weight, it’s worth talking to a doctor or dietitian to see what’s going on,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

12. You’re losing hair

“When your metabolism isn’t working well, your body doesn’t turn over cells as quickly as it should to maintain your skin and hair,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

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15 Things You Should Do In The Afternoon If You Want To Lose Weight

Afternoon habits for weight loss transformation.

Apart from major changes, such as eating more veggies, reducing your sugar-packed smoothies, and committing yourself to a kick-ass workout, small behavioral tweaks can also significantly impact your ability to lose weight. Actually, every sweat session and good dinner may be undermined by stuff you do every day. The excellent news is that you can keep up with your weight loss objectives by changing a couple of old habits and adding a couple of new behaviors. Add these habits to your afternoon routine and experience massive changes in your body.

1. Drink Green Tea

Green tea contains theobromine and theophylline, and the amino acid L-Theanine. These substances help calm the nervous system and improve concentration abilities.

2. Afternoon Wakeup Workout: Energizing Exercises (via youtube realbeauty)

3. Go For a Midday Walk

Getting up and moving around not only can help you digest after a big meal, but it also may boost your fat burn.

4. Get moving

“If you sit for the rest of the day, you are undoing most of those good workout effects,” says Rumsey. “Make an effort to stand up and move at least once an hour, even if it’s just for a minute or two. All these little movements add up.”

5. Have an errand walk

Instead of walking to get in shape, once or twice a week, walk to get things done.

6. Listen to your hunger

“If you tend to get slammed during the day, it can be easy to brush your hunger cues aside. This backfires, leaving you famished later in the day and more likely to overeat when you finally do make time to have a meal,” says Alissa Rumsey, R.D., C.S.C.S., author of Three Steps to a Healthier You.

7. Pamper yourself with a fruit shake

Instead of eating the desert you will probably regret why not replace it with a delicious fruit shake or smoothie.

8. Drink more water

“People underestimate the impact that not drinking enough water can have on our bodies,” says Rumsey. “Even slight dehydration (just one or two cups) can cause you to feel hungry, when really what you need is fluid.”

9. Afternoon Fitness Burn | 4-Minute Workouts

Exercising gets your heart-pumping and blood-flowing.

10. Substitute Afternoon Snacking With Exercise

Exercise is the best way to fend off those post-work cravings.

11. Splash some cold water on your face

This is a great way to recharge your batteries.

12. Watch out for the bites, licks, and tastes

“While it may seem like just a small sample or tiny bite, these all add up over the course of the day,” Rumsey says. “Often these bites, licks, and tastes are a significant source of calories.”

13. Indulge yourself with a piece of chocolate

Chocolate contains tonic substances like caffeine, theobromine and theophylline which have a stimulating physical and psychological effect.

14. Grab a power snack

A good healthy snack is the best way to pick up in the early evenings, just to end the day in an active mode, rather than just waiting for you to get back home and hide.

15. Just laugh!

A good laugh releases happy endorphins, which help you get rid of all the stress and turn into the upbeat person you should be all the time.

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