There are a surprising number of factors that contribute to healthy weight loss, with one of the most important being your metabolism. The speed at which your metabolism runs determines how effectively your body will be able to burn through fat and utilize food as fuel, making it easier to maintain a healthy calorie deficit and consequently lose weight. However, even if you’re following what you believe to be a healthy diet, there are still some classic mistakes you may be making that can slow your metabolism and impede on your weight loss success.
In order to ensure you’re not falling into any eating traps and creating the most streamlined approach to dropping extra pounds, we spoke with Amy Shapiro, MS, RD, CDN and founder of Real Nutrition to break down the three most common diet mistakes to avoid that may be making your metabolism less effective.
Not Eating Enough
One of the biggest mistakes you could make while eating is dramatically cutting your calories to create a larger deficit with the intention of seeing results more quickly. While this may work in the short term, you’re ultimately risking your health and even putting the efficacy of your metabolism on the line when you throw your body into starvation mode. “It is true that you need to meet a calorie deficit to lose weight, but when you consume too few calories your body starts to burn at a slower rate,” explains Shapiro. “[Your body] will try to store calories to preserve energy since it doesn't know where or when energy will be received.”
Not only will you likely experience sluggishness and exhaustion from this method of dieting, but over time your body will burn less and less calories, making it even harder to lose weight even in a significant deficit. “Muscle mass is what determines metabolism and losing muscle in the weight loss process usually means the weight lost will return at a quicker rate,” notes Shapiro. In the end you’ll be better served following a balanced diet that contains a variety of nutrients and won’t leave you feeling deprived.
Skimping On Protein
Protein is undeniably one of the most important macronutrients for healthy weight loss, and not getting enough protein in your meals may slow your metabolism and make it more difficult to see any real changes in your body. “Protein contains amino acids that help to maintain muscle mass and muscle mass determines metabolism. By skimping on protein (plant-based or animal-based) your body will not have enough protein to build and repair muscle tissue, possibly leading to a dip in metabolism,” says Shapiro. So how much protein should you really be getting to see the best results? “I recommend eating anywhere from 21-30 g of protein per meal in order to maintain balanced blood sugar levels and to support your muscles,” she suggests.
Dehydration
Drinking enough water is not only essential for hydrating your skin and promoting smooth digestion, but it also has a major impact on your metabolism as well. “Our bodies are made up of over 60% water so when we walk around dehydrated our bodies function at a slower level,” warns Shapiro. “Staying hydrated and drinking enough water allows our bodies to burn energy more efficiently and we overall feel better so we aren't reaching for snacks, thinking we are hungry when we are actually just thirsty, and removing toxins naturally from the body.” Women are recommended to drink 91 oz per water each day, so get sipping!
