10 things you did today that slowed your metabolism
Metabolism is the elusive set of life-sustaining chemical transformations and a characteristic of bodies that can vary from person to person. You might think this is something which is pure physio-chemical thermodynamics and you don't really have much control over it. Fortunately, this is not the truth as your activities can totally impact how your body metabolism works. But, do we really think much about it? Well, you surely do not, if you do following 20 things on daily basis -
1. Not sleeping properly
If you’re chronically sleep deprived, don’t be surprised if you gain a few pounds without eating a morsel of extra food. A lack of sleep can cause several metabolic problems.It can cause you to burn fewer calories, lack appetite control and experience an increase in cortisol levels, which stores fat.
2. Waking up dehydrated
One of the best and cheapest ways to give your metabolism a jolt is to drink water shortly after waking. The suggested amount varies between 20-32 ounces. During sleep, your body’s metabolic function slowed, and unless you woke up in the middle of the night to swig some water, it didn’t receive any fluids. It is advised to completely rehydrate your body before stressing it with any other food or drink.
3. Ditch ‘hardcore’ workout
Considering the type of lifestyle we have these days, you can not really afford to ditch workout and be a couch potato all morning. It is also not advised to go ‘all or none’ with your workout plan. Researchers in Australia found that when women performed a 20-minute HIIT workout three times per week, they shed nearly 6 pounds more than those who exercised for 40 minutes three times a week at a steady pace. Why? Researchers explain that while high-intensity interval training (HIIT) is of shorter duration than a regular cardio workout, it results in greater post-exercise oxygen consumption, meaning that you continue burning calories for a period of time afterward.
4. Excessive caffeine intake
Plenty of studies indicate that caffeine can boost your metabolism in the AM. But guzzling coffee and other caffeinated drinks all day could actually work against you. Caffeine is a natural appetite suppressant. If you’re constantly consuming it, you may not eat much, or realize how hungry you really are — until you get home for dinner. Not eating enough throughout the day can make your metabolism sluggish. By the time you eat dinner, instead of immediately using that food for energy, your body is aggressively storing it as fat, just in case it will be deprived again.
5. Warm indoor settings
Human beings can set heat free from within their body to regulate body temperature, rather than relying solely on the ambient temperature. It’s not just a neat trick common to both mammals and birds — it also burns calories. So turn down your thermostat and let your body do the heavy lifting. Researchers at the National Institutes of Health found that participants who slept in bedrooms cooled to 66°F for a month doubled the amount of brown adipose tissue they burned. Brown adipose tissue is a type of fat that burns calories rather than stores them. Turning down your heat, sleeping in cooler temps, and spending time outdoors is going to help to stoke your metabolism, so chill out to get lean.
6. Wrong food choices
Everything to take inside your body decides how it works. While it is ok to have couple of ‘cheat days’ in a week, it is not cool to have entirely wrong perceptions about dieting. There are a number of myths related to the same, ‘ditching all the meals help you lose weight’ or ‘eating carbs and nuts is making you obese’. You need to do your research to verify such facts. If you are unable to do so, please seek help from your healthcare provider or an expert from any reliable online pharmacy.
7. Inappropriate workout timings
Northwestern University scientists have suggested that getting out and about in the early morning sunlight could help to regulate your circadian rhythm. That controls the many functions your body performs, including how much and well you sleep, how much you eat, and how much energy you burn. Try stepping outside for a jog or walk first thing in the a.m. Studies have shown that people who are up-and-at-’em first thing have a lower BMI compared to those who take their sunshine later in the day.
8. Lack of vitamin D
You can get 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of wild salmon (never farmed salmon), but you can also just step outside. Exposing your full torso to the sun for at least 30 minutes will produce approximately 10,000 IU. So, where are you heading next?
9. Sitting for long hours
Ideally, we sleep about eight hours for every 24. Most people spend another seven to ten hours sitting at their desk. That means most of us spend the overwhelming majority of our time sedentary. Our bodies weren’t designed for this level of inactivity — most of humans’ evolutionary history involved being active, searching for food and fuel. One way to burn more calories daily is to stand more and sit less. According a British study, standing at work burned 50 more calories per hour than sitting. If that doesn’t sound like a lot, consider this: If you stand for just three hours of your day, in one year you’d expend more than 30,000 extra calories — which amounts to about 8 lbs of fat!
10. Popping unnecessary pills
We’ve come to rely on various medications to deal with lifestyle diseases. For many people, these medications do for them what bold lifestyle changes have not. But for others, the drugs for diabetes, cholesterol, and high blood pressure have been popped too soon and for too long. That’s bad because in they can interfere with critical metabolic processes, which dramatically reduce the expenditure of energy. It’s well worth talking to your doctor about what can be achieved with non-pharmaceutical interventions, such diet, exercise, and meditation.