12 bad habits that affect metabolism


Some people have doubts that their body’s ability to digest food actually slows with age. And according to research in the scientific journal Public Health Nutrition, these doubts are valid. In a review of energy consumption data, researchers discovered that aging is associated with a gradual decline in the basal metabolic rate, and that there are many daily habits that further deplete the metabolism process.

But the good news from My Fitness Pal is that you can get rid of bad habits and gradually improve your metabolism level by following the following tips, according to Al Arabiya.

1- Eat a nutritious breakfast

Eating a nutritious breakfast is a great way to start the day. Since your metabolism slows down during sleep, eating a nutritious and wholesome breakfast energizes it and helps you burn more calories throughout the day.

According to Rush University Medical Center, “Eating breakfast is like sending a message to the body telling it that there are too many calories to eat in the day. But when you skip breakfast, the message the body receives is that it needs to conserve any calories.” Incoming rather than burning. “

Experts recommend choosing a breakfast full of protein and fiber, such as eggs, Greek yogurt, and berries, or whole-wheat bread topped with peanut butter.

2- Movement with activity and vitality

A steady routine of physical activity, which is limited to moving from office chair to car to sofa and back, and sitting for long periods of time puts the body in a state of energy conservation, which means that the metabolism slows down and you become lazy. According to the NHS, “Sitting for long periods of time is believed to slow down the metabolism, which affects the body’s ability to regulate blood sugar and blood pressure and break down fats in the body.”

3- Exercise

Experts believe that doing exercises such as “Cardio”, can help burn calories quickly, but once you finish running or cycling, the burning of calories quickly also returns to normal. But they do recommend taking care with resistance-based exercise, because calorie burning stays high for longer while the body’s muscles repair themselves. According to the American Council on Aerobic Exercise ACE: “Strength training is a key component of stimulating metabolism because it is directly related to muscle mass. The more muscle tissue activity in the body, the higher the metabolic rate.” And according to ACE, one pound of muscle burns 4-6 extra calories per day compared to a pound of fat.

4- Sufficient protein

Protein nourishes muscle, promotes fullness, and is an important component of maintaining a healthy weight. Eating too little can lead to a problem building or maintaining muscle mass – according to the above, muscle is an important component of metabolism. Protein also requires more energy to break down than carbohydrates or fats, so more calories will be burned during digestion.

5- Drinking water

In a study published in a journal specializing in endocrinology and metabolism, researchers found that drinking 500 ml of water (about two cups) increases the metabolism rate by 30%, and this increase lasts for more than an hour. Therefore, experts advise drinking water throughout the day to maintain proper hydration, as well as improve metabolism.

6- Get rid of stress

When stress levels increase, the body produces a hormone called cortisol. Cortisol increases appetite, cravings for easy-to-digest foods, as well as a decreased desire to exercise with a decrease in sleep quality, all of which negatively affect the metabolism process. Therefore, experts advise avoiding stress, anxiety and stress in order to ensure good calorie burning levels.

7- Refined carbohydrates

Eating refined carbohydrate sources such as white bread or pastries regularly slows down your metabolism. Research shows that those who consumed more refined carbohydrates burn fewer calories and have higher levels of the appetite-stimulating hormone ghrelin, compared to those who eat low-carb diets or who are keen to diversify the carbohydrate sources in their diets.

8- Unprocessed carbohydrates

“Refined carbohydrates from the diet convert into blood sugar very quickly,” says Professor Lee Murphy, senior lecturer in nutrition at the University of Tennessee. “The body uses blood sugar for energy. [ولكن] If the body is not used up for energy, blood sugar can quickly turn into fat stores. ”

Carbohydrates are important for energy, but avoid refined carbohydrates in favor of high-fiber, unprocessed carbohydrates like sweet potatoes and other starchy vegetables and whole-grain bread or pasta.

9- Dairy products in moderation

According to research published in the journal Nutrients, people who eat the highest amounts of milk, cheese, yogurt, and other dairy products have the lowest rates of obesity. The findings are consistent with a growing body of research linking dietary calcium with improved regulation of energy metabolism.

Professor Murphy says: “Dairy products are sometimes known as metabolic boosters, in part because they contain protein and calcium, both of which help maintain muscle mass while promoting weight loss.”

Before starting dairy products at every meal, Professor Murphy warns about calorie counts and dairy should be consumed in moderation and within the recommended guidelines.

10- Sleep well

Sleeping poorly one night is enough to make a person feel lethargic and impaired in cognitive processing in addition to overeating. Not getting a good sleep several nights in a row, or living all the time without getting enough sleep, leads to a decrease in metabolism, which is followed by hormonal imbalances.

11- Fast food

People know that ordering a burger and french fries from the car adds a lot of extra calories, but according to Professor Whitney Linsenmeier, assistant professor of nutrition at St. Louis University and spokeswoman for the Academy of Nutrition and Dietetics, this step “also slows the digestion process”. “High-fat content takes longer to digest.”

12- Avoid fat and stress

Experts stress the need to avoid especially high-calorie junk food if a person feels stressed or stressed after a stressful day, because fast food can slow down the metabolism, while stress or tension exacerbates the problem. In one study, it was observed that women in the experiments who had only one stressor during the past 24 hours burned 104 fewer calories after consuming a meal containing 930 calories and 60 grams of fat compared to the participants who were not exposed to stress. The difference can lead to a weight gain of 5 kilograms in one year.

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