Habits That Impact Your Metabolism
Habits That Impact Your Metabolism
by Claire Allen, RD
It used to be thought that to lose one pound of body fat you only needed to achieve a calorie deficit of 3500 calories, either by calorie restriction, exercise, or a combination of both. Research continues to emerge, however, that weight management is much more complex than calories in vs. calories out. Factors such as sleep patterns, water intake, genetics, lean muscle mass and physical activity all play a key role in the number you see on the scale. Here we identify several habits that may be affecting your metabolism more than you realize.
- Habit #1: Sitting too much. In our current world of working/living/teaching at home, we can often find our only daily activity is moving from the desk to the kitchen throughout the day. Sitting for extended periods of time can put your body in an energy conservation mode, while also leading to more joint and muscle pain and fatigue. Tracking your steps and having a daily step goal is one way to help combat this habit and ensure that your body gets moving.
- Habit #2: Only doing cardio for exercise. Sure, cardio via running, biking or swimming is important to burn calories and manage weight. As we age, however, our bodies naturally lose lean muscle mass, which makes incorporating resistance training into your workout more important than ever. The more muscle mass you have, the more your metabolism works while you are at rest. Make sure to include some body weight exercises or light weights into your exercise routine.
- Habit #3: Neglecting protein in your diet. Consuming protein in your diet is essential to building and maintaining lean muscle mass. A goal is at least 20 grams of protein per meal, and 10 grams per snack. Sources can include animal protein (dairy, lean meats, eggs) or non-animal (quinoa, soy, nuts, legumes). Protein also contributes to feelings of fullness after a meal and helps to stabilize blood sugars, reducing food cravings.
- Habit #4: Not staying hydrated. The hunger and thirst control centers in our brains are located very close to one another. As a result, it is possible that if when we feel hungry, it might actually be a sign of dehydration. If you find that you are still hungry at the end of a snack or meal, try drinking 8 ounces of water and then waiting ten minutes to see if the feeling passes.
Interested in learning how you can combat unhealthy behaviors you may have developed over the last few months? Take the first step in behavior change by scheduling a session with our registered dietitian or behavioral therapist at 224-407-4400 or a www.compgihealth.com #weightmanagement #healthyhabits #behavior change.