10 Mistakes That Slow Down Your Metabolism

Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.

Your metabolism plays a vital role in how your body processes energy. When it’s running efficiently, it helps you maintain a healthy weight, stay energised, and feel your best. But certain habits can disrupt the process, slowing down your metabolism and leaving you feeling sluggish. Lifestyle choices, including diet and exercise, directly impact metabolic rate. 

Read on to learn about common metabolism-sabotaging mistakes and how to avoid them.

Mistakes That Slow Down Metabolism

Slowing down your metabolism isn’t just about genetics or age—it’s often the result of everyday habits. Let’s look at what might be holding you back and how to make smarter choices.

Skipping Meals

Skipping meals, especially breakfast, can send your body into starvation mode. When you don’t eat regularly, your metabolism slows down to conserve energy. While skipping meals might reduce overall calorie intake, it can also lead to overeating later in the day and negatively impact your diet quality, which may affect your metabolism over time.

Not Getting Enough Sleep

Research shows that inadequate sleep can disrupt your metabolism, impair glucose regulation, and increase cravings for high-calorie foods. Getting enough quality sleep is essential for maintaining a healthy metabolism and preventing metabolic issues like insulin resistance and type 2 diabetes.

Eating Too Few Calories

While it might seem like cutting calories is the key to weight loss, eating too few can actually backfire. Your body lowers its metabolic rate to conserve energy, making it harder to lose weight. The National Institutes of Health recommends a balanced approach to calorie reduction that avoids extreme dieting.

Wondering what’s really up with calorie counting? Check out our article, Busting The ‘Calories In, Calories Out’ Weight Loss Myth, and get the scoop!

Neglecting Strength Training

Muscle is metabolically active tissue, meaning it burns more calories at rest than fat. Focusing solely on cardio while neglecting strength training can lead to muscle loss and a slower metabolism. Incorporating weightlifting or resistance exercises helps maintain muscle mass and boosts your resting metabolic rate.

Not Drinking Enough Water

Dehydration can slow down your metabolism by affecting your body’s ability to burn calories efficiently. A study found that drinking 500 ml of water can temporarily increase metabolic rate by up to 30%. Staying hydrated is a simple way to support your metabolism.

Consuming Too Much Sugar

Excess sugar consumption can lead to insulin resistance, which affects your metabolism and makes it harder for your body to process energy effectively. Sugary foods also promote fat storage, particularly around the belly, further slowing your metabolic rate. Reducing added sugars in your diet can help stabilise your blood sugar levels and support a healthy metabolism.

Excessive Alcohol Intake

Alcohol slows down your body’s ability to burn fat, as your liver prioritises metabolising alcohol over other nutrients. Regular heavy drinking can also disrupt sleep and lead to poor dietary choices, both of which negatively impact metabolism. Furthermore, a study found that alcohol can interfere with weight loss by contributing to overeating, especially in impulsive individuals. Moderation is key to minimising alcohol's effects on your body.

High Stress Levels

Stress can affect your metabolism. Chronic stress elevates cortisol levels, which can slow your metabolism and lead to fat storage, particularly in the abdominal area. High stress can also disrupt sleep and increase cravings for unhealthy foods, creating a cycle that impacts metabolic health. Stress management techniques like mindfulness or yoga can help keep cortisol in check.

Ignoring Protein in Your Diet

Protein is essential for maintaining muscle mass and promoting a higher metabolic rate. It also has a high thermic effect, meaning your body uses more energy to digest it compared to fats or carbs. Skipping protein in your meals can lead to muscle loss and a slower metabolism over time. Make sure to include lean protein sources like chicken, fish, eggs, or plant-based options in your diet.

Relying Solely on Cardio Workouts

While cardio is great for heart health, relying on it exclusively can lead to muscle loss if you’re not incorporating strength training. Less muscle mass means a slower metabolism, as your body burns fewer calories at rest. A mix of cardio and resistance training is the best way to keep your metabolism revved up.

Summing Up

Avoiding these common mistakes can go a long way in keeping your metabolism active and healthy. From eating balanced meals to incorporating strength training into your fitness routine, small adjustments can make a big difference. Remember, a well-functioning metabolism not only helps with weight management but also improves energy levels and overall well-being. Take steps today to support your body’s natural energy engine!

About Dr Nick Fuller

Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.