The 6 Metabolism Mistakes You're Making
Metabolism is tricky topic to tackle. While you likely know that a higher metabolism means that more calories are burned, this doesn’t necessarily equal weight loss. The truth is, your metabolism is incredibly complex. In fact, your metabolism is the result of your body breaking down all the food you eat to provide your body with energy.
So, while there are certain factors you can’t control, like your genetics, your gender and your age, there are other ways you can help or hinder your metabolism. For instance, simple changes, like building muscle by lifting weights, getting more sleep and eating adequate levels of protein, can all give your metabolism a boost. On the other hand, everyday mistakes like these can slow your metabolism without you even noticing.
You don’t do dairy. While there are many reasons you may choose to skip dairy products, you may also be missing out on valuable nutrition benefits. The milk-based proteins, whey and casein, support muscle growth and repair, helping you to maintain the calorie-burning muscle you have.
Your heater is on high. When you spend your days and nights in cooler temperatures, around 66 degrees, your brown adipose tissue, the fat that helps to burn calories, becomes more active. Now, this doesn’t mean that you should turn the air conditioner down as low as it can go just to burn more calories, but turning down the temperature when you sleep and spending time outdoors in the crisp air may have more benefits than you realized.
Your body is craving carbs. Low-carb diets have become quite popular for their ability to support weight loss, but before you nix them all together, keep in mind that carbs are essential to your energy levels and metabolism. This is especially true if you frequently exercise as carbs help to fuel your body with energy during activity. Without carbs, you may not have the energy to exercise as intensely, which means you’ll burn fewer calories.
You speed through your strength training. Building muscle mass through weightlifting is one of the best ways to support a healthy metabolism. However, if you’re rushing through this part of your workout, then you’re missing out on calorie-burning benefits. When you slow down the eccentric movements of weightlifting (the lengthening of your muscle with additional weight, or the opposite of contracting your muscle) you are demanding more from your body, which increases energy expenditure and fat burning.
You’re savoring the wrong snacks. Many of us focus on the low-calorie snacks to help fuel our mid-afternoon slump; however, there are more nutritious and delicious options that will actually help to boost your metabolism. Try incorporating more of these foods the next time you need an afternoon pick-me-up:
- Tree Nuts (walnuts, almonds, pecans, pistachios, cashews, macadamia nuts…etc.)
- Cottage Cheese
You’ve shaken the salt habit. When you skip the table salt, you’re also skipping the important nutrient, iodine, which is important for your thyroid and your metabolism. Unfortunately, when your body doesn’t have enough iodine, your thyroid has a hard time producing enough thyroid hormone, which can put a serious damper on your metabolism. On top of that, iodine can be a difficult nutrient to incorporate into your diet. In addition to table salt, look for these iodine-rich foods:
- Sea vegetables
- Navy beans
- Certain dairy products (cheese and yogurt)
Maintaining your metabolism.
There is no doubt that your metabolism is an important part of your overall health, but it’s just that—only one part. Finding the right diet for your unique nutritional needs can improve more than just your metabolism. By utilizing services like nutrition consultations, Diet by Design and metabolism testing, GMC’s dedicated Nutrition & Weight Management experts will provide you with a personalized diet that will help you to look and feel your best.