Your body can process the calories you eat as quickly as possible if your metabolism is quick. However, what occurs when your metabolism slows down? If so, you might begin gaining weight, and you’ll certainly want to know how to make things better (and boost your metabolism) as soon as possible. Changing a few food habits can sometimes be the key to accelerating your metabolism.
A person’s metabolism, in general, includes all of the bodily functions that combine to convert food into energy. Each person has a different metabolism depending on a variety of factors including age, gender, genetics, and even past medical conditions. For example, the Mayo Clinic outlines over ten hereditary disorders, including Tay-Sachs disease, porphyria, and Hunter syndrome, that might impact metabolism.
Stated differently, it is probable that your basal metabolism differs from that of your peers. However, if you follow certain lifestyle choices, your metabolism may wind up functioning less efficiently, regardless of how fast it is. For this reason, it’s critical to understand the three most common activities that can reduce your metabolism’s effectiveness.
Missing meals can mess up metabolism
Three common behaviors harm rather than aid metabolisms, according to Dr. Chris Mohr, fitness and nutrition adviser at Fortune Recommends Health. Meal skipping is the first of those acts.
According to Mohr, “It’s easy to skip a meal when we’re busy, but missing meals may lead to overeating later on due to increased hunger and less ability to make rational decisions.” Fortunately, it’s not too difficult to solve this metabolism-inhibiting issue. “I recommend maintaining regular meal times to help control hunger more effectively,” Mohr explains.
Maintaining a regular meal schedule that emphasizes eating could be helpful, as can concentrating on eating during the day rather than putting off eating until the evening. In a 2021 study that was published in Current Biology, 12 persons were observed, half of whom consumed the same quantity of food between 8:00 a.m. and 7:00 p.m., and the other half between 12:00 p.m. and 11:00 p.m. Over the course of eight weeks, the former group adhered to their plan and experienced more improvements in their metabolism and weight loss than the latter. This little test appears to validate Mohr’s recommendation to spread meals during the awake hours in order to lower the risk of overindulging.
Understanding ultraprocessed food’s metabolism trap
Are you eating every meal, yet your metabolism doesn’t seem to be changing much? It could be a good idea to break the habit of only eating highly processed meals.
According to Dr. Chris Mohr’s observations, ultraprocessed diets with extra sugar, sodium, and fewer good fats can cause overeating. According to Mohr, “overeating leads to excess calories, and [consuming] excess calories leads to weight gain and associated healthy co-morbidities, leading to energy crashes and a disrupted metabolism.” Mohr’s claims are corroborated by a 2023 study published by Food Research International regarding the impact of highly processed foods on regular metabolisms. The gut biome was shown to be adversely affected by eating ultra-processed foods, leading to an imbalance in metabolism, according to research findings.
Are you unsure about the ultraprocessed goods in your cupboard and refrigerator? High-fructose corn syrup, additives, emulsifiers, sweeteners, and taste enhancers are a few of the substances commonly found in ultraprocessed food, according to a 2019 Public Health Nutrition article.
Get a quicker metabolism with protein and fiber
The last mistake with metabolism that Dr. Chris Mohr advises against is consuming insufficient amounts of fiber and protein, both of which support feelings of fullness and fuel. In instance, protein is helpful if you’re trying to increase your metabolism.
When you eat protein, your body has to work harder to break it down, according to Healthline. Recent research has confirmed and proven the beneficial “thermic effect” of protein. A 2020 Journal of Obesity & Metabolic Syndrome article, for instance, covered a number of studies that looked into the metabolic benefits of consuming large amounts of protein. Because of the consistent thermic action of protein, researchers found a relationship between high-protein meals and weight maintenance over a period of six months to a year.
To be sure, Mohr acknowledges that it requires some forward planning to make sure all of your meals include foods high in protein and fiber. However, he doesn’t waste any time in providing a workable solution to boost your daily intake of protein and fiber in order to speed up your metabolism. “Try to incorporate more whole foods like fruits, vegetables, lean proteins, and whole grains into your diet,” he advises. Remaining hydrated is also essential. If you don’t like plain water, try spicing it up with some berries, cucumber, or a slice of lemon.”
