Therefore, it can be beneficial for this population to actually slow down their metabolisms. A slowed metabolism is less efficient at using calories and can ultimately assist in weight gain or weight maintenance.
Here are some easy ways to slow down your metabolism. This may seem self-explanatory, but you need to eat more in order to gain weight. Not only does the caloric increase lead directly to weight gain, but it can also slow down your metabolism since your body has to work harder to digest all of those calories. Eating 3, extra calories a week, or extra calories daily, is roughly equal to gaining one pound.
This means you can and should eat that third serving at dinner, and who doesn't want that? And if you're trying to add muscle, try these chocolate protein waffles.
Be careful with this one since it can be unsafe, but eating less can actually lead to a slower metabolism. Your metabolism is your body's ability to turn food into energy. Because fructose isn't metabolized into direct energy like glucose is, consuming high levels of this sweetener can slow down your metabolism. In fact, a review published in the journal Current Hypertension Reports , found a connection between high fructose corn syrup-sweetened beverages and metabolic disorders.
Fried foods from restaurants might be your guilty pleasure, but you should be aware of the repercussions of eating the stuff. These fatty foods can be fried in partially hydrogenated oils, or trans fats, which can gum up your metabolism until it's hit a virtual standstill.
In fact, researchers at Wake Forest University found that animals given a diet high in trans fats gained more weight than those consuming a diet full of monounsaturated fat, even with no difference in total caloric intake. Plus, research published in the American Journal of Clinical Nutrition has positively linked the consumption of fried foods with an increased risk of abdominal obesity and weight gain in adults, putting your health at risk with every bite.
Indulging in a burger from time to time may not seem like a big deal, but if you're eating farmed beef, you could be setting yourself up for a serious metabolic slowdown. Non-organically farmed cattle are often treated with antibiotics, which can have a profoundly damaging effect on our gut bacteria.
Researchers at Harvard found that long-term consumption of diets high in animal proteins can also irreparably alter the balance of bacteria in the gut, slowing your metabolism along the way. What those frozen dinners lack in calories and fat, they more than make up for in metabolism-slowing ingredients. To make up for their lack of flavor, many frozen meals load their recipes with sugar, sodium, and trans fat in the form of hydrogenated oils. Opt for iodized salt instead. Iodized salt has a positive effect on your thyroid and, in turn, your metabolism.
Often thought of as a health food, granola and granola bars are one of the sneakiest causes of metabolic meltdowns out there. While their oat base can help lower your blood pressure and cholesterol, the shocking amount of sugar, high fructose corn syrup, and preservatives in most recipes can make even the most efficient metabolisms slow to a snail's pace.
Coffee contains caffeine, a stimulant substance that is proven to increase the release of fats from the fat tissues and boost the resting metabolic….
What you eat affects your metabolism, making it either easier or harder to lose weight. Here are the 12 best foods to boost your metabolism. Your metabolism tends to slow with age, making it harder to lose weight. This article explains why your metabolism slows with age and what you can do. Junk foods are highly processed foods that tend to be high in calories but low in nutrients. This article explores how junk food affects your…. The Fast Metabolism Diet is a nutrition program that promises to help you shed up to 20 pounds 9 kg in 28 days.
This article reviews whether the…. Many supplements — including 7-Keto — claim to boost metabolism and aid weight loss. This article reviews whether 7-keto-DHEA supplements can improve…. Experts are…. Health Conditions Discover Plan Connect. Keeping your metabolism high is crucial for losing weight and keeping it off.
However, several common lifestyle mistakes may slow down your metabolism. Here are 6 lifestyle mistakes that can slow down your metabolism. Share on Pinterest. Eating too few calories. Even when calorie restriction is more moderate, it can still slow metabolism. SUMMARY Cutting calories too much and for too long lowers your metabolic rate, which can make weight loss and weight maintenance more difficult. We talk about metabolism like it's something we can manipulate by gulping a pill, downing some green tea, or running faster.
You've seen the articles headlined "Boost your metabolism" or "Try this high-metabolism diet to lose weight. But this obscures many truths about this essential, yet still somewhat mysterious, biological process.
Here are nine facts to help you understand metabolism, and how to think about it in the context of weight gain and weight loss. A lot of people talk about their metabolism like it's a muscle or organ that they can flex or somehow control. But in reality, your metabolism refers to a series of chemical processes in each cell that turn the calories you eat into fuel to keep you alive, said Michael Jensen , a researcher who studies obesity and metabolism at the Mayo Clinic.
Your "basal" metabolic rate measures how many calories you burn while you're doing nothing, he added. The body's major organs — the brain, liver, kidneys, and heart — account for about half of the energy burned at rest, while fat, the digestive system, and especially the body's muscles account for the rest.
There are three main ways your body burns energy each day: 1 the basal metabolism — energy used for your body's basic functioning while at rest; 2 the energy used to break down food also known as the thermic effect of food ; and 3 the energy used in physical activity. As we explored in a feature , one very underappreciated fact about the body is that your resting metabolism accounts for a huge amount of the total calories you burn each day. Physical activity, on the other hand, accounts for a tiny part of your total energy expenditure — about 10 to 30 percent unless you're a professional athlete or have a highly physically demanding job.
Digesting food accounts for about 10 percent. It's true that two people with the same size and body composition can have different metabolic rates. One can consume a huge meal and gain no weight, while the other has to carefully count calories to not gain weight. Researchers have found some predictors of how fast a person's metabolism will be. These include: the amount of lean muscle and fat tissue in the body, age, and genetics though researchers don't know why some families have higher or lower metabolic rates.
Sex also matters, since women with any given body composition and age burn fewer calories than comparable men. You can't easily measure your resting metabolic rate in a precise way there are some commercially available tests, but the best measurements come from research studies that use expensive equipment like a metabolic chamber. But you can get a rough estimate of your resting metabolic rate by plugging some basic variables into online calculators like this one.
It'll tell you how many calories you're expected to burn each day, and if you eat that many and your weight stays the same, it's probably correct. The effect happens gradually , even if you have the same amount of fat and muscle tissue. So when you're 60, you burn fewer calories at rest than when you're Jensen said this continual decline starts as young as age 18 — and why this happens is also another metabolism question researchers haven't answered. There's a lot of hype around "speeding up your metabolism" and losing weight by exercising more to build muscle, eating different foods, or taking supplements.
But it's a metabolism myth. While there are certain foods — like coffee, chili, and other spices — that may speed the basal metabolic rate up just a little, the change is so negligible and short-lived, it would never have an impact on your waistline, said Jensen.
Building more muscles, however, can be marginally more helpful. Here's why: One of the variables that affect your resting metabolic rate is the amount of lean muscle you have.
At any given weight, the more muscle on your body, and the less fat, the higher your metabolic rate.
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