Four common mistakes that slow down your metabolism
Keeping our metabolism in check is important to keep our bodies going, as this chemical reaction is what converts food into energy to get through our day.
Metabolism also refers to other chemical reactions that keep the body functioning. Apart from turning food into energy, it is also in charge of turning food into essential compounds, like protein, and getting rid of waste in the body.
We usually measure the amount of energy our bodies use with the metabolic rate, which refers to the number of calories your body uses in a day.
Your metabolic rate can be affected by several factors. As we age, our metabolism changes. However, it used to be widely believed that we hit our peak calorie-burning years in our teenage years and early 20s, with our metabolism steadily heading downhill from our 30s.
However, a 2021 study by scientists from the University of Aberdeen found that babies have the highest metabolic rate of all, as they need huge amounts of energy to grow in the first 12 months of life.
The study revealed that, by their first birthday, a one-year-old burns calories 500% faster for their body size than adults. Meanwhile, the age at which our metabolism starts to slow is actually much later than previously thought - after the age of 60.
However, there are everyday factors that may contribute to a sluggish metabolism, no matter what age you are. Exercise expert and owner of Exersci, Gavin Cowper, outlines the four mistakes people make that slow their metabolism down, and how to avoid them.
Skipping meals
Our busy lives can sometimes mean we skip meals, whether it's because we simply don't have time to eat or because we think doing so can help us manage our weight. However, this approach can "backfire", Cowper warns.
"That’s because when you skip meals, your body goes into conservation mode, slowing down metabolism to preserve energy," he explains.
"Breakfast is especially important, as skipping it can lead to increased hunger later in the day, causing you to overeat and disrupt your metabolic rate. Therefore, it’s always best to aim for balanced, regular meals to keep your energy levels steady and metabolism active."
Not eating enough protein
"Eating enough protein is another crucial element for achieving a healthy metabolism," according to Cowper. "It has a higher thermic effect compared to fats and carbohydrates, meaning your body uses more energy to digest it.
He points to Britons' love of carbs over protein. According to The Telegraph, Brits get 45% of calories from carbs compared to nearly 40% in most of Europe.
"Many people in the UK tend to have carb-heavy diets, neglecting adequate protein intake, so it’s vital you incorporate sources like lean meats, fish, and eggs into your meals to boost your metabolism," Cowper says. "Not only does protein help build and repair tissues, but it also keeps you feeling full longer, reducing the likelihood of unhealthy snacking."
Lack of strength training
Many of us are under the impression that cardio is the best way to increase our metabolism and burn more calories. But Cowper says that opting for more cardio and neglecting strength work can be a mistake.
"That’s because muscle mass significantly influences your resting metabolic rate – essentially, the more muscle you have, the more calories you burn at rest.
"Lifting weights or engaging in resistance training exercises helps build muscle, which in turn keeps your metabolism revved up. So, don’t just stick to the treadmill; make sure to incorporate some weightlifting into your routine."
Inadequate sleep
"From my experience, sleep is often undervalued, yet it's essential for maintaining a healthy metabolism," the exercise expert says.
"Poor sleep disrupts your body’s natural rhythms, including the hormones that regulate appetite and energy use, while chronic sleep deprivation can lead to weight gain and a sluggish metabolism.
"You should always aim for between seven and nine hours of quality sleep per night, and creating a calming bedtime routine and sticking to a regular sleep schedule can make a significant difference."
Read more about health and wellness:
Exercises to improve your gut health, from burpees to lunges (Yahoo Life UK, 5-min read)
Work from home snacks see Britons consuming 800 more calories compared to office days (Yahoo Life UK, 5-min read)
Why your hormones could be to blame for weight gain (Yahoo Life UK, 4-min read)
