Are you trying to lose weight but not seeing results? It could be due to these habits that slow down your metabolism, making it harder to shed those pounds.
To lose weight, we need a functioning metabolism. Only then can we burn enough calories to actually reduce our weight. However, certain habits hinder our metabolism and can turn into real weight loss traps.
These 5 Habits Can Hinder Your Metabolism and Prevent Weight Loss
1. Crash Diets:
A healthy weight is important for long-term fitness and happiness. But extreme crash diets won’t help you lose weight. When we suddenly deprive our body of a large portion of its energy supply, it slows down the metabolism. Eating very few calories puts our body into survival mode, trying to cope with the low energy intake. It clings to the few fat reserves it has left, making it almost impossible to lose weight in this state. Slow changes to a balanced diet are more sensible, healthier, and sustainable. This way, the body can find its optimal weight without compromising health.
2. Too Little Sleep:
Adequate good sleep is essential for a smooth-functioning metabolism and for maintaining or achieving a healthy weight. This is partly due to our hormone balance: while we sleep, our body releases the satiety hormone leptin. If we don’t sleep enough, our body produces too little leptin and more of the appetite-stimulating hormone ghrelin. This is why we often feel hungrier when we’re sleep-deprived. Coupled with a slower metabolism, lack of sleep can significantly hinder weight loss. Seven to nine hours of sleep per night are optimal for most adults.
3. Too Little Water:
Many people don’t drink enough water. This is especially detrimental when trying to lose weight because the metabolism needs sufficient fluids to function well. Make sure to drink enough water throughout the day. It should be 1.5 to 2 liters at least. If you exercise a lot, increase the amount a bit. It’s best to start your day with a large glass of water.
4. Too Few Carbohydrates:
We often associate carbohydrates with indulgent pizza and pasta feasts, which we want to avoid when trying to lose weight. However, our body fundamentally needs all types of nutrients, including carbohydrates. It’s all about balance. A healthy diet should focus on a high protein content for satiety and not make bread and similar foods the centerpiece of a meal.
But depriving your body of carbohydrates entirely hampers insulin production, a hormone necessary for a sufficiently fast metabolism. No-carb diets lead to a sluggish metabolism, preventing us from burning enough calories and losing weight. Include carbohydrates in moderation in your diet, preferably in the form of complex carbohydrates that don’t spike blood sugar levels but release energy slowly. Whole grains and legumes are the best choices.
5. Chronic Stress:
In acute stress situations, our body produces the hormone cortisol, which provides a quick energy boost. However, if we’re chronically stressed, our body releases more and more cortisol, which can slow down our metabolism. Alongside endurance and strength training, it’s important to consciously relax. Yoga and meditation can be helpful tools for learning and practicing long-term relaxation.
