Need
another reason to love your body? It burns calories all by itself—as long as
you don't get in the way. See, every cell in your body plays a role in energy
metabolism—the process of turning the food you eat into energy that keeps your
heart beating, lungs pumping, and muscles moving. The faster your metabolism,
the more calories you burn. And just like there are ways to speed it up—by
working out, for instance—certain habits can hit the brakes on your natural
calorie-churning engine.
Here
are 10 things to avoid in order to keep your metabolism humming.
A Weird Eating Schedule
In a
2012 Hebrew University study, mice fed high fat foods sporadically gained more
weight than mice that ate a similar diet on a regular schedule. Researchers
suspect that eating at the same times every day trains the body to burn more
calories between meals.
The fix: Set regular meal and
snack times—and stick with them. ides in Produce
Organochlorines
(chemicals in pesticides) can interfere with your body's energy-burning process
and make it harder to lose weight, according to a Canadian study. Researchers
found that dieters who ate the most toxins experienced a greater-than-normal
dip in metabolism and had a harder time losing weight.
The fix: Splurge for the organic
versions of fruit and vegetables where possible. Skimping on Sleep
A 2012
study found that people who sleep less move less the next day, which means they
burn fewer calories. But it gets worse: Sleep deprivation actually reduces the
amount of energy your body uses at rest, according to the German and Swedish
researchers.
The fix: set a regular
bedtime....trust me the ironing can waitur Period
You
lose iron during your period every month, and iron helps carry oxygen to your
muscles. If your iron levels run too low, your muscles don't get enough O2,
your energy plummets, and your metabolism sputters, says Tammy Lakatos Shames,
R.D., author of Fire Up Your Metabolism:
9 Proven Principles for Burning Fat and Losing Weight Forever.
The fix: Stock up on
iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy,
and broccoli.
Eating Too Little
When
you skimp on calories, your body switches into starvation mode, slowing your
metabolic rate to conserve the fuel it's got.
The fix: Eat small healthy meals
regularly. Understand how many calories
are in the food you are eating. o Long
It
takes only 20 minutes in any fixed position to inhibit your metabolism,
according to Carrie Schmitz, an ergonomic research manager for Ergotron.
The fix: Move more at work, take
the stairs and get up regularly from your desk. lcium
Another
reason to drink your milk: Calcium plays a key role in regulating your fat
metabolism, which determines whether you burn calories or store them as fat. A
diet that's high in calcium could help you burn more fat, according to research
conducted at the Nutrition Institute at the University of Tennessee at
Knoxville.
The fix: Load up on calcium rich
foods
ydration
All of
your body's cellular processes, including metabolism, depend on water. If
you're dehydrated, you could burn up to 2 percent fewer calories, according to
researchers at the University of Utah.
The fix: Take note of how much
water you are drinking.
g Breakfast
When
you miss breakfast, you don't just set yourself up to overeat at lunch. You
actually tell your body to conserve energy—which means it burns calories more
slowly. That's one reason a study from the American Journal of Epidemiology
found that people who skip a morning meal were 4.5 times more likely to be
obese.
The fix: Make time for breakfast,
even if it’s a piece of fruit on the run.
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