1. Skipping Breakfast
Skipping breakfast can lead to a drop in blood sugar levels, causing the body to enter a state of energy conservation where it burns fewer calories. This can slow down the metabolic rate. Additionally, skipping breakfast may result in overeating later in the day, especially on high-calorie foods, which can further disrupt metabolism and lead to weight gain.
Gerber emphasizes that skipping breakfast can negatively impact your gut health, which is crucial for effective weight management. "If we do not eat our breakfast, our body registers this as unsafe and therefore does not prioritize gut repair, optimal digestion, and health hormone output," she explains. "By not eating, it turns down the dial of metabolism to protect itself and can cause sluggish digestion."
2. Eating Sugary Pastries
Pastries are typically high in refined sugars and unhealthy fats, leading to rapid spikes and crashes in blood sugar levels that can disrupt insulin production and sensitivity, potentially contributing to insulin resistance. Additionally, they are often low in protein and fiber, nutrients crucial for regulating appetite and promoting feelings of fullness, which may result in increased hunger and overeating later in the day. The excess sugar and unhealthy fats in sugary pastries can also contribute to inflammation in the body, linked to various metabolic issues and chronic diseases.
"The least healthy type of carbohydrates to eat are ultra-processed carbohydrates that are frequently found in packaged foods such as pastries like Pop-Tarts, energy bars, and pastries," Hunnes says. "The reason these types of carbs are not great at any age, let alone over 40, is because they provide no nutritional benefit; they are often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds," she continues. This is not great for your metabolism because it leads to "insulin spikes, increases in IGF-1, an inflammatory marker, and increased risk for chronic diseases and deposition (fat storage)" of calories in the body.
3. Over-Restricting Calories
Over-restricting calories can lead to a detrimental state of metabolism. Severe calorie restriction can slow down the metabolic rate as the body enters a state of energy conservation, trying to preserve energy stores due to perceived starvation. This metabolic slowdown can hinder weight-loss efforts and make it challenging to maintain weight in the long term.
According to Best, "Each person has a unique metabolism, the rate at which they burn calories, and for most individuals, this is around 2000 calories per day." She adds that when you restrict your calories in the morning or at any meal, it "will slow down the number of calories it needs in order to conserve energy and avoid starvation. "When this happens, it "essentially means you are slowing down your metabolism."
To avoid this, consider adopting a balanced and nourishing approach to breakfast. Start by adding whole, nutrient-dense foods that provide sustained energy and support metabolic health. Include sources of protein, such as eggs, Greek yogurt, or lean meats, as protein helps regulate appetite and promotes feelings of fullness. You can eat fiber-rich foods like fruits, vegetables, whole grains, and nuts, as fiber aids digestion, helps stabilize blood sugar levels, and promotes gut health. Include healthy fats from sources like avocado, nuts, seeds, and olive oil, as fats are essential for hormone production and overall metabolic function.
4. Not Drinking Enough Water
During sleep, your body goes without water for several hours. Drinking water upon waking helps rehydrate your body and kickstart metabolic processes. Hydrating in the morning can provide an immediate energy boost, helping you feel more awake and alert. This can set a positive tone for the day and support productivity and focus.
"Water is needed in every reaction that happens within our bodies. If we aren't drinking enough throughout the day, especially starting the day with water, we can have issues with the detoxification process with our kidneys and liver, causing low energy and impaired digestion, as coffee before water can affect the digestive enzymes and give a false sense of fullness," Tills says. "Waking up and drinking water can help with starting your day, increasing energy, and bettering digestion."