High metabolism and weight loss go hand in hand. It is very important to have a high metabolism in order to lose weight. However, several lifestyle mistakes of people make it hard for them to lose weight. These mistakes slow down the metabolism and even make you gain weight. Ms. Manisha Chopra, Nutritionist, Dietician and Fitness Expert listed some common diet mistakes that slow down the metabolism.
Mistake: Eating too less
It is important to consume fewer calories to lose weight but cutting too many calories can slow down your metabolism. Don’t let your calorie intake drop too low. Eat food just enough so that you don’t feel hungry. When you eat less, your body senses the scarcity of food and lowers the calorie-burning weight. Hence, cutting calories for too long makes weight loss more difficult. Weight loss is not worth it if you refrain from calories in your food. In fact, it can make your weight drop suddenly and you are highly likely to gain with that speed. This is unhealthy weight loss that negatively impacts the body. When you eat fewer calories, your body decreases the calorie burn rate and it impacts metabolic rate. If your metabolic rate drops suddenly, you may experience low energy, fainting, vomiting, etc. Thus have 2,300 calories daily.
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Mistake: Skipping meals
Either to lose weight or due to erratic schedules, a lot of people skip their meals. It is a myth that skipping meals or starving would cause weight loss. This is a serious diet mistake that you should not be committing. Never skip your meals but have small meals at frequent intervals. Say, eat something healthy every 2-3 hours. This would not cause starvation and help you stay energetic throughout the day. Have proper breakfast, lunch, dinner and snacks in between meals. Try to eat healthy foods and stay away from consuming junk as it also affects metabolism.
Mistake: Following fad diets
Never believe someone saying that this diet would cause weight loss faster or that diet helps in getting a lean body. These are fad diets that do no good to the body. They are only harmful to the system and affect metabolism. A lot of people are trying out new diets every now and then to get desired results but it is only hampering their health. A lot of these diets focus on restricting calories or certain foods. While this might excite you, the truth is that these cause a nutrient deficiency in the body. They do talk about benefits but they don’t reveal the many side-effects that can be caused. If you are aiming at weight loss that too healthily, you should not follow any fad diet. Consult a nutritionist to prepare a perfect diet chart for weight loss for you. They include all the essential nutrients that your body needs to stay healthy.
Mistake: Your diet lack protein
Make sure to include some amount of protein in every meal. Protein is needed by the body to maintain lean muscle. Eating enough protein is very important for maintaining a healthy weight. Protein intake increases the rate at which the body burns calories. Protein also increases the metabolic rate. Protein is not just good for muscle building but it also helps in weight management.
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Mistake: You eat white carbs
Some amount of carbs is essential for the body but that shouldn’t be white carbs. White bread, refined flour, pasta, etc. are some examples of white carbohydrates that you need to cut down from your diet. Instead, switch to fibre-rich foods like whole-wheat pasta, whole wheat and multigrain bread, etc. These are not harmful to the body but helps in sufficing body’s fibre need. Fibre aids metabolic rate as it releases energy slowly. Eating high-fibre would keep your energy levels at their peak. Besides, it also cuts down the risk of stomach ailments by boosting digestion.
Mistake: Drinking room temperature water
A lot of people do not know how much water to drink in a day let alone the right temperature of the water. Yes, the temperature of drinking water plays a crucial role in managing metabolic rate. It is found that drinking cold water can increase the resting metabolism which can help in losing kilos within months. So, if you drink normal water, time to switch to cold water to boost metabolism and get slim.
Mistake: Drinking sweetened drinks
High consumption of sugary drinks can cause various health issues like diabetes, obesity and insulin resistance. It slows down the metabolism and promotes fat storage in the liver and belly.
Mistake: You are avoiding dairy
Do you believe that consuming dairy causes weight gain? If yes, then stop believing in this myth. Dairy products contain calcium which is an important mineral for the body. You should not completely cut down dairy from your diet but have some. If you are lactose intolerant, you must consume other foods that have more calcium than dairy. This would not cause calcium deficiency in the body and keep your metabolism on point. Have fat-free dairy products to prevent weight gain while boosting metabolism.
Mistake: You avoid caffeine
Caffeine boosts metabolism as it a central nervous system stimulant. It also helps in weight loss. A cup of coffee/tea can boost your metabolism. While some nutritionists advise avoiding caffeine, it differs from person to person. Some people may not need caffeine and so they can avoid having it. Whereas, in general, some amount of caffeine is good for the body. Research has found that caffeine contains antioxidants that promote metabolic activity and induce weight loss. Thus, have one cup or tea or coffee daily.
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Mistake: Not getting enough Vitamin D
Vitamin D is essential for high metabolism. Lacking Vitamin D in your body can cause various ailments. Including foods such as tofu, eggs, fish, etc. in your diet can help you fulfill your Vitamin D needs. Also, try to sit for at least half an hour in direct sunlight. It is the best source of Vitamin D.
Mistake: Drinking alcoholic beverages
It is fine to drink occasionally as you cannot always say no to your friends but you should drink mindfully. If you have had one drink, don’t go for the second. If you think that having another drink is the same as taking one, you are wrong. The first drink may not leave much impact unless you refill your glass and gulp it down. Alcohol consumption causes a lesser fat burn. If you consume alcohol, your body may not be able to break it down and may cause weight gain instead. It is always better to keep a distance from alcohol and have healthy non-alcoholic drinks.
Mistake: Not getting enough sound sleep
Good quality sleep is very essential for your health. Lack of sleep can invite the risk of various diseases like heart disease, depression and diabetes. Inadequate sleeps lovers the metabolic rate and makes you prone to weight gain.
Conclusion
A lot of people do not know what mistake they are committing. Everyone must know how to prevent metabolism from slowing down to aid weight loss. These were some of the common diet mistakes that slow down metabolism. Kindly ensure that you don’t commit these or else you won’t lose weight ever. The choice is yours.
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