Skipping meals, eating ultra-processed foods, and eating less protein and fiber
If your metabolism is fast, your body can process the calories you eat as quickly as possible. On the other hand, if your metabolism is slow, you may start to gain weight. The answer to increasing your metabolism lies in making some changes to your eating habits.
In general, a person’s metabolism involves all the processes in the body that work together to convert food into energy. Each person’s metabolism is unique, depending on factors such as age, gender, genetics, and even medical history. Because of this, some people are more likely to have a faster or slower basal metabolism than their peers. However, even if your metabolism is fast, maintaining certain lifestyle habits can make it work less efficiently. Health Digest lists three of the most notable behaviors that can decrease the efficiency of your metabolism.
Skipping meals messes up your metabolism
“There are three things people do that are actually harming their metabolism rather than helping it,” says Chris More, PhD, a fitness and nutrition advisor at Fortune Recommends Health. “The first of these is skipping meals.” “It’s easy to skip meals when you’re busy, but skipping meals can leave you hungrier later, impair your ability to make rational decisions, and lead to overeating,” he says. “It’s better to stick to regular meal times to better manage hunger.”
In addition to maintaining a regular eating schedule, focusing on eating during the day (rather than waiting until dinner) may also be an option. A 2021 study published in Current Biology followed 12 adults, half of whom ate between 8 a.m. and 7 p.m., while the other half ate the same amount between 12 p.m. and 11 p.m. At the end of the eight-week trial, the former group lost more weight and had improved metabolism than the latter.
Ultra-processed foods that can lead to overeating
If you are eating all the meals and your metabolism is not changing much, you need to stop relying on ultra-processed foods. The added sugar, sodium, and unhealthy fats in ultra-processed foods can lead to overeating. “Overeating leads to excess calories, and excess calories lead to weight gain and related health complications, which can cause a sudden drop in energy and a shut-down in metabolism,” says Dr. More.
A 2023 study in Food Research International on the effects of ultra-processed foods on normal metabolism found that eating ultra-processed foods can negatively affect the gut microbiome, which can lead to metabolic imbalances. A 2019 study in Public Health Nutrition listed high-fructose corn syrup, additives, emulsifiers, sweeteners, and flavor enhancers as common ingredients found in ultra-processed foods.
Eat less protein and fiber to make you feel full
The last metabolic mistake Dr. More recommends avoiding is eating too little protein and fiber, both of which help with satiety and fuel. Protein is especially beneficial when you’re trying to speed up your metabolism.
According to Healthline, an American health and medical media outlet, when you eat protein, your body expends additional energy to break down the protein. A study published in the Journal of Obesity & Metabolic Syndrome in 2020 found that there was a correlation between a high-protein diet and weight maintenance for six months to a year due to the predictable thermic effect of protein.
“You need to include more whole foods in your diet, such as fruits, vegetables, lean proteins, and whole grains,” says Dr. More. “It’s also important to stay hydrated. If you don’t like water, try adding a slice of lemon, berries, or cucumber to change things up.”
Source: kormedi.com
