If you're worried about your metabolic rate we've got expert advice from registered dietician Andrea Falcone, to help you get back on track
Lack of exercise, late night snacking, insufficient water... these are some of the more commonly recognized metabolism killers. But do you have other habits that are impacting your basal metabolic rate?
Andrea Falcone, a registered dietitian and certified fitness professional from Ontario, shares three habits that could be messing with your metabolism.
1. Long-term dieting. “People who consistently under-consume calories are at risk of slowing their metabolism,” Falcone tells Wellness Matters. “Your body needs a certain amount of energy to maintain regular functions. When it doesn’t receive adequate calories, it goes into starvation mode and will try and hold on to every calorie you consume, ultimately slowing the rate at which it burns energy.”
2. Eating breakfast late. “Is breakfast the most important meal of the day? No. Every meal is important. But we have breakfast after a six- to eight-hour fast. The longer you wait to eat breakfast, the slower your metabolism ends up being. Ideally eat your breakfast within 15 to 45 minutes of waking.”
3. Too much cardio, not enough strength training. “It’s a common misconception that in order to lose weight you need to do cardio, and though this supports weight loss, it doesn’t increase your metabolic rate. Effective strength training will increase your muscle mass, which will in turn boost your resting metabolism. You’ll burn calories just sitting still!”
3 Ways to Kick-start Your Metabolism
1. Eat protein with every meal. Whether it’s an egg, nuts, seeds or Greek yogurt, protein digests more slowly than carbohydrates and keeps your metabolism revved longer.
2. Choose lower glycemic index foods. Natural foods with high fibre content like fruit and vegetables release energy to your body more slowly.
3. Get some sleep. Sleep deprivation can lead to difficulty managing blood sugar levels, which in turn can jeopardize your metabolism if poor food choices are made.