Metabolism is a term used to describe all chemical processes and reactions taking part in maintaining and aiding the proper functioning of living cells of an organism.
Metabolic rate, the number of calories burned and converted into energy, is very frequently used in place of metabolism.
Preserving a high metabolism is directly linked to successful weight loss and fitness. However, certain incorrect and unhealthy ways of living could be the reason your metabolism is slowing down. If these habits are continued for a prolonged period, it will make it even more difficult to lose weight and even increase the chances of gaining weight.
The minimum amount of energy required by our bodies to carry out the basic functions is the Basal Metabolic Rate or BMR.
If your metabolism is slowing down, it is an indication that your BMR is also low.
Some of these reasons your metabolism is slowing down include- consuming insufficient calories, sleep deprivation, a lack of resistance training, a protein-deficient diet, and leading an inactive lifestyle.
Let us take a closer look at these mistakes, which cause your metabolism to slow down.
Consuming Insufficient Calories
Even though a calorie deficit diet is required for losing weight, it can also backfire and cause your metabolism to slow down if your calorie intake drops very low.
The human body senses a serious drop in calorie intake and concludes that food is scarce, reducing the speed at which it burns calories to eventually conserve energy.
It is a common misconception that avoiding calorie-rich meals can help speed up metabolism, but it impacts the body negatively and therefore slows down the metabolism.
Getting a night of good quality sleep is extremely crucial for your good health. Sleeping for only a few hours can seriously increase the risk of many illnesses like heart diseases, depression, diabetes, etc.
A lot of research has been conducting which concludes that being sleep deprived can be a major reason your metabolism is slowing down and causing you to gain weight. Your blood sugar levels are also determined by how well-rested you are.
Therefore, not getting an adequate amount of sleep for approximately 7 hours to 8 hours can result in slowing down your metabolism.
Lack of Resistance Training
Exercising using weights is a terrific method to prevent your metabolism from slowing down. It is proven that strength training can raise the metabolic rate in healthy individuals and in obese and heart patients. Physical activity like training helps build muscle and then eventually boost your metabolism since fat has a lower metabolic rate than muscle mass, which simply means that muscle mass needs more energy to maintain, which then leads to the burning of more calories.
Exercising increases muscle mass which therefore uses up more energy to sustain. Even a minimal amount of physical activity can result in great energy expenditure. Therefore, not participating in any strength activity or exercise can cause your metabolism to slow down significantly, especially during weight loss and aging.
Consuming plentiful protein is extremely crucial for maintaining a fit and healthy body weight. Not only does protein increase the rate at which fat is burned in your body it can also help you feel full, preventing you from snacking constantly.
Although your metabolism starts to slow down while weight loss, studies have shown that protein consumption can subside this effect.
Protein accelerates the metabolic rate in a human body more than fat and carbs, and consistent consumption helps preserve metabolic rate during weight loss and maintenance.
Leading an Inactive Life
Being inactive and sedentary can be a major reason due to which your metabolism is slowing down. The majority of the population are involved with sitting at a desk during work which can negatively affect the overall health of the people.
We all know that carrying out intensive physical exercise and training can help burn calories but even very basic activities like walking, standing up, cleaning, etc. Such activities are known as Non-exercise Activity Thermogenesis (NEAT)
One study suggests that watching tv while sitting on the couch burns an average of 8% fewer calories than typing while sitting and 16% fewer calories than standing.
Therefore, just making some changes in how we do our day-to-day activities can also make a lot of difference.
To prevent your metabolism from slowing down, you need to lead a healthier and more active life. Simple dietary changes like including more proteins and a sufficient amount of calories can go a long way. A routine sleeping schedule can help in regulating hormones that are directly linked to your weight and metabolism. Also, making better life choices like participating in more physical activities like jogging, exercising, strength training, and many more can prevent your metabolism from slowing down and release hormones that trigger the sense of accomplishment, content, and happiness.
Authored By: Ankita Agarwal
About Author: Ankita Agarwal is a Health & Wellness Coach from Siliguri, India