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9 mistakes that slow down the metabolism

Basal metabolism is the amount of energy your body expends to function at rest. It represents approximately 60 to 70% of your total energy expenditure. It is influenced by several factors, including:

* Age: basal metabolism decreases with age.

* Gender: men have a higher basal metabolism than women.

* Muscle mass: the more muscle you have, the higher your basal metabolism.

* Height: Taller people have a higher basal metabolism than smaller people.

**Activity metabolism**

Activity metabolism is the amount of energy your body expends to move. It represents approximately 30 to 40% of your total energy expenditure. It is influenced by:

* Level of physical activity: the more active you are, the higher your activity metabolism.

* Duration of physical activity: the longer you are active, the higher your activity metabolism.

**How to boost your metabolism?**

There are several ways to boost your metabolism to promote weight loss. Here are a few tips :

* **Increase your muscle mass**: muscles consume more energy at rest than fats. To increase your muscle mass, practice strength training exercises.

* **Do regular physical activity**: physical activity increases your total energy expenditure. If you are sedentary, start with moderate activities, such as walking or cycling, and gradually increase the intensity and duration of your sessions.

* **Eat foods rich in protein**: proteins promote the building and repair of muscles. They also help you feel full, which may help you eat less.

* **Limit your consumption of refined carbohydrates**: refined carbohydrates, such as white bread, white pasta, and sweets, are quickly digested and absorbed by the body. They can lead to increased blood sugar and fat storage.

* **Drink enough water**: water helps eliminate toxins from the body and promote digestion.

* **Sleep well**: sleep is essential for the proper functioning of the metabolism.

**Mistakes to avoid**

There are certain mistakes that can slow down your metabolism and make weight loss more difficult. Here are some tips to avoid:

* **Skipping meals**: Skipping meals can cause your metabolism to drop.

* **Eating too many calories**: If you eat more calories than you burn, you will gain weight, even if your metabolism is high.

* **Consuming too much sugar**: fast sugars, such as white sugar and fructose, can lead to an increase in blood sugar and fat storage.

* **Doing too much cardio exercise**: Cardio exercise is great for burning calories, but it can also cause your basal metabolism to decrease.

* **Experiencing chronic stress**: Chronic stress can lead to increased production of stress hormones, which can slow down your metabolism.

**Conclusion**

If you're struggling to lose weight, it's important to make sure your metabolism is optimal. By following the tips above, you can boost your metabolism and promote weight loss.

**Skipping meals**

Skipping meals can cause your metabolism to drop. This is because when you don't eat, your body goes into calorie restriction mode and begins to slow down its metabolism to save energy. This can make it more difficult to lose weight and lose fat.

**Eat too little**

Excessive calorie restriction can also slow down your metabolism. When you eat too little, your body goes into starvation mode and begins to protect itself by slowing down its metabolism. It can also make it more difficult to lose weight and lose fat.

**Neglecting breakfast**

Breakfast is an important meal that can help boost your metabolism. When you skip breakfast, you may feel tired and hungry later in the day, which may cause you to eat more calories.

**Lack of sleep**

Lack of sleep disrupts hunger hormones and can lead to weight gain and a slower metabolism. When you don't get enough sleep, your body produces more of the hunger hormone, ghrelin, and less of the satiety hormone, leptin. This can cause you to eat more calories and gain weight.

**Eating too much sugar**

Diets high in sugar can disrupt insulin regulation, which can negatively affect metabolism. Insulin is a hormone that helps your body absorb sugar from the blood. When you eat too much sugar, your body produces more

**Skip weight training**

Strength training helps increase lean muscle mass, which can boost metabolism. Muscle mass burns more calories than fat, even at rest. By increasing your muscle mass, you can burn more calories every day, even when you're not exercising.

**Stay inactive**

Being sedentary can slow down your metabolism. Physical activity helps increase your total energy expenditure. The more active you are, the more calories you burn.

**Conclusion**

By avoiding these mistakes, you can help keep your metabolism at optimal levels and promote weight loss.