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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Avoid these common foods that could be secretly hindering your weight-loss progress.

Christopher Roback
By Christopher RobackNov 27, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too much
Shutterstock
Christopher Roback
By Christopher RobackNov 27, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

When it comes to weight loss, your metabolism plays a crucial role. It determines how efficiently your body converts food into energy and burns calories. But certain foods can slow your metabolism, making it harder to shed unwanted pounds—even if you’re eating less and exercising more. These foods often disrupt your hormone balance, spike blood sugar levels, or cause digestive issues that work against your weight-loss goals. By identifying and cutting out these metabolic culprits, you can give your body the boost it needs to burn fat more effectively. Here are seven common foods that might be sabotaging your progress without you realizing it and what you can replace them with for better results.

Sugary Breakfast Cereals

A,Bowl,Of,Small,Ball,Fruit,Flavored,Breakfast,Cereal,OnShutterstock

Sugary cereals are marketed as a quick and easy breakfast option, but they’re one of the worst foods for your metabolism. Packed with refined carbs and added sugars, these cereals cause blood sugar spikes and crashes, leaving you feeling hungry and tired by mid-morning. This rollercoaster effect can slow down your metabolism over time. Instead, choose high-fiber options like oatmeal or unsweetened granola topped with fresh fruit. These alternatives provide steady energy, improve digestion, and keep your metabolism running smoothly throughout the day.

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

White bread is made from refined flour, which strips away fiber and nutrients that are essential for maintaining a healthy metabolism. Without fiber to slow sugar absorption, white bread causes blood sugar levels to spike and then crash, encouraging fat storage and sluggishness. Replacing white bread with whole-grain or sprouted bread can make a big difference. These options are high in fiber and complex carbohydrates, providing sustained energy and supporting your metabolic health.

Fried Foods

Deep,Fried,Seafood,(shrimps,And,Squid),With,Mix,Vegetable,-Shutterstock

Fried foods like french fries, fried chicken, and onion rings are high in unhealthy fats that slow digestion and increase inflammation. This combination can reduce your body’s ability to efficiently burn calories, slowing your metabolism over time. Replace fried foods with baked or air-fried alternatives, which are lower in fat and calories but just as satisfying. Adding herbs and spices can also enhance flavor without compromising your health.

Sugary Beverages

Glasses,And,Bottles,Of,Assorted,Carbonated,Soft,Drinks,In,VarietyShutterstock

Sodas, sweetened teas, and flavored coffees are loaded with sugar and provide no nutritional value. The excess sugar leads to insulin resistance, making it harder for your body to metabolize food effectively. Over time, this can slow your metabolism and contribute to weight gain. Swap these drinks for water, sparkling water with fruit, or unsweetened herbal teas. Staying hydrated with low-sugar beverages helps regulate your metabolism and keeps you feeling energized.

Processed Meats

Sausage,And,Spice,On,Wooden,Background,,Close,UpShutterstock

Processed meats like bacon, sausages, and deli slices are often high in sodium, preservatives, and unhealthy fats. These ingredients can disrupt your body’s natural processes, leading to water retention and slowed metabolism. Instead, opt for lean proteins like grilled chicken, fish, or plant-based options. These alternatives are easier to digest and provide the amino acids your body needs to maintain muscle mass and a strong metabolism.

Pastries and Desserts

French,Pastries,On,Display,On,A,Confectionery,Stall,At,TheShutterstock

Pastries, cakes, and cookies are packed with sugar and refined carbs, making them a double threat to your metabolism. These foods cause quick blood sugar spikes followed by crashes, leaving you feeling sluggish and hungry for more. Over time, this pattern slows your metabolism and makes it harder to lose weight. Replace these treats with naturally sweet options like fresh fruit or a piece of dark chocolate. These alternatives satisfy your sweet tooth while providing antioxidants and fiber.

Refined Snack Bars

Flat,Lay,Composition,With,Protein,Bars,On,Color,BackgroundShutterstock

Snack bars might seem like a healthy choice, but many are loaded with refined sugars and artificial ingredients that can sabotage your metabolism. These bars often contain high-fructose corn syrup, which spikes blood sugar and encourages fat storage, especially around the belly. The lack of fiber and protein in many bars also means they don’t keep you full for long, leading to overeating later. Replace refined snack bars with whole-food options like a handful of nuts, seeds, or a piece of fruit paired with nut butter. These alternatives provide sustained energy and nutrients to keep your metabolism running efficiently. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too much
Shutterstock
Christopher Roback
By Christopher RobackNov 27, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

When it comes to weight loss, your metabolism plays a crucial role. It determines how efficiently your body converts food into energy and burns calories. But certain foods can slow your metabolism, making it harder to shed unwanted pounds—even if you’re eating less and exercising more. These foods often disrupt your hormone balance, spike blood sugar levels, or cause digestive issues that work against your weight-loss goals. By identifying and cutting out these metabolic culprits, you can give your body the boost it needs to burn fat more effectively. Here are seven common foods that might be sabotaging your progress without you realizing it and what you can replace them with for better results.

Sugary Breakfast Cereals

A,Bowl,Of,Small,Ball,Fruit,Flavored,Breakfast,Cereal,OnShutterstock

Sugary cereals are marketed as a quick and easy breakfast option, but they’re one of the worst foods for your metabolism. Packed with refined carbs and added sugars, these cereals cause blood sugar spikes and crashes, leaving you feeling hungry and tired by mid-morning. This rollercoaster effect can slow down your metabolism over time. Instead, choose high-fiber options like oatmeal or unsweetened granola topped with fresh fruit. These alternatives provide steady energy, improve digestion, and keep your metabolism running smoothly throughout the day.

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

White bread is made from refined flour, which strips away fiber and nutrients that are essential for maintaining a healthy metabolism. Without fiber to slow sugar absorption, white bread causes blood sugar levels to spike and then crash, encouraging fat storage and sluggishness. Replacing white bread with whole-grain or sprouted bread can make a big difference. These options are high in fiber and complex carbohydrates, providing sustained energy and supporting your metabolic health.

Fried Foods

Deep,Fried,Seafood,(shrimps,And,Squid),With,Mix,Vegetable,-Shutterstock

Fried foods like french fries, fried chicken, and onion rings are high in unhealthy fats that slow digestion and increase inflammation. This combination can reduce your body’s ability to efficiently burn calories, slowing your metabolism over time. Replace fried foods with baked or air-fried alternatives, which are lower in fat and calories but just as satisfying. Adding herbs and spices can also enhance flavor without compromising your health.

Sugary Beverages

Glasses,And,Bottles,Of,Assorted,Carbonated,Soft,Drinks,In,VarietyShutterstock

Sodas, sweetened teas, and flavored coffees are loaded with sugar and provide no nutritional value. The excess sugar leads to insulin resistance, making it harder for your body to metabolize food effectively. Over time, this can slow your metabolism and contribute to weight gain. Swap these drinks for water, sparkling water with fruit, or unsweetened herbal teas. Staying hydrated with low-sugar beverages helps regulate your metabolism and keeps you feeling energized.

Processed Meats

Sausage,And,Spice,On,Wooden,Background,,Close,UpShutterstock

Processed meats like bacon, sausages, and deli slices are often high in sodium, preservatives, and unhealthy fats. These ingredients can disrupt your body’s natural processes, leading to water retention and slowed metabolism. Instead, opt for lean proteins like grilled chicken, fish, or plant-based options. These alternatives are easier to digest and provide the amino acids your body needs to maintain muscle mass and a strong metabolism.

Pastries and Desserts

French,Pastries,On,Display,On,A,Confectionery,Stall,At,TheShutterstock

Pastries, cakes, and cookies are packed with sugar and refined carbs, making them a double threat to your metabolism. These foods cause quick blood sugar spikes followed by crashes, leaving you feeling sluggish and hungry for more. Over time, this pattern slows your metabolism and makes it harder to lose weight. Replace these treats with naturally sweet options like fresh fruit or a piece of dark chocolate. These alternatives satisfy your sweet tooth while providing antioxidants and fiber.

Refined Snack Bars

Flat,Lay,Composition,With,Protein,Bars,On,Color,BackgroundShutterstock

Snack bars might seem like a healthy choice, but many are loaded with refined sugars and artificial ingredients that can sabotage your metabolism. These bars often contain high-fructose corn syrup, which spikes blood sugar and encourages fat storage, especially around the belly. The lack of fiber and protein in many bars also means they don’t keep you full for long, leading to overeating later. Replace refined snack bars with whole-food options like a handful of nuts, seeds, or a piece of fruit paired with nut butter. These alternatives provide sustained energy and nutrients to keep your metabolism running efficiently. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days

McKenna Olsen mckennahenrie
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothDec 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight without having to cut calories? McKenna Olsen is an influencer and health coach who recently lost 10 pounds and transformed her body. And she claims she did it by eating more – not less. “How I went from eating 1,100 calories a day to…To 2,000+ without gaining body fat,” she writes in the Instagram video. How did she do it in a safe and sustainable way? Here is everything you need to know about her strategy.

It’s Called Reverse Dieting

“It’s called reverse dieting, aka getting your body adapted to higher calorie intake over time,” she reveals in the post. “The more you slash calories, the more your body adapts to a LOW caloric intake⁣ , meaning yes, you’ll have to continue to lower calories to see more fat loss over time, which is why you don’t want to start your fat loss phase with a 500 cal deficit because over time that 500 cal deficit becomes your maintenance and for me.”

Eating Low-Calorie Diets Can Cause Things to Slow Down

“Going through extended time periods of low-calorie eating causes a lot of other things in your body to slow,” she continues. These include:

  • BMT (calories the body burns at rest to live)⁣⁣⁣⁣⁣
  • NEAT (movement outside of exercise)⁣⁣⁣⁣⁣
  • EA (cals burned from exercise)⁣⁣⁣⁣⁣
  • TTEF (Cals burned from digestion)⁣⁣⁣⁣⁣.⁣⁣

And It Can Slow Your Metabolism

“All of these make up your metabolism, meaning…⁣⁣⁣When you reduce calories at extreme rates or stay at low calories for extended periods,⁣⁣⁣⁣⁣ You risk sacrificing muscle mass (BMR reduces).⁣⁣⁣, You MOVE less (your NEAT reduces), You burn fewer calories during exercise due to less energy. (EA is reduced)⁣⁣⁣⁣⁣, You eat less, so you burn fewer calories via digestion. (TEF is reduced.)⁣⁣⁣⁣⁣”

Slowly Increasing Your Food Intake Will Help with This

“So how do you fix this?⁣⁣⁣⁣⁣ Slowly work on increasing food intake with strategy. (AKA reverse dieting).⁣⁣⁣⁣⁣ Every time you drastically reduce, your body adapts, but you have the ability to get your body adapted to higher calories, too,” she says.

RELATED: Coach Lost 10 Pounds in 6 Weeks Eating These 5 High-Protein Dinners "I Would Eat Again and Again"

She Made “Small, Incremental” Increases in Food

“In the first video, I was eating 1,100 calories a day and 109 lbs, but my body did NOT want to drop anymore, and I knew I could not sustain it. To get to where I am now (over 2k cals/day), it took small incremental increases In food,” she continues.

Massive Increases Will Cause Body Fat Accumulation

“Remember when your metabolism is downregulated, massive increases in food will cause body fat accumulation, which is why so many think eating more than 1200 calories is going to cause fat gain because it WILL if food intake is not incrementally increased,” she says.

She Also Suggests Meal Planning

The first thing she did? “Got back in the habit of regular grocery shopping + meal planning. In photo 1, I definitely just grabbed what was convenient. We were moving a few times a year at this point, and I was stressed. I had to stop the snacking and reprioritize eating REAL MEALS. Grazing through the day without optimal protein led me to overconsume the fats and carbs,” she writes.

And Packing Snacks When on the Go

Next, she “stopped going unprepared when leaving the house,” she writes. “This always leads to built-up hunger, leading to overconsuming or snacking later on. I always brought a high-protein snack with me in case I was out longer to avoid overeating at the next meal or mindlessly snacking.⁣”

RELATED: Trainer Toned Her Legs at 45 by Doing These 4 Things

Eat Breakfast Daily

Her third change was recreating the habit of eating breakfast. “For so long, I have never eaten breakfast. I blamed it on not having an appetite in the morning, and little did I realize that not eating in the morning was continuing to suppress my appetite, then I’d end up extra hungry later and be even more mindless.,” she writes.

Don’t Forget to Pay More Attention to Carbs and Fat

The last thing she did was “stop winging it” with her “energy nutrients (carbs + fat) and really start paying attention to fat intake and not letting it exceed 30% of my daily intake,” she says. “People tend to be so scared of carbs, but fats are the nutrients that add up QUICK. Your body is far more likely to store extra fats as fat vs carbs since carbs are your body’s main energy source. This wa,y my issue.. grazing on nuts/seeds, rice cakes with PB. No real meals, and the fats added up quickly.⁣⁣” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

Abram Anderson
Abram Anderson/Instagram
Leah Groth
By Leah GrothDec 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.

Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

Healthy,Food.,Selection,Of,Good,Carbohydrate,Sources,,High,Fiber,RichShutterstock

“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking Post Workout Can Utilize the Afterburn Effect

Young,Woman,Wearing,Sportswear,Is,Walking,On,A,Treadmill,AtShutterstock

The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Signs Your Metabolism is Damaged from Dieting

Kelsey_Kunik_graciouslynourished3
graciouslynourished/Instagram
Leah Groth
By Leah GrothApr 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If you feel like your metabolism isn’t working efficiently, you aren’t alone. Kelsey Kunik, RD, is a nutritionist who tries to help people “overcome overeating without dieting.” In a recent Instagram video, she discusses metabolism and how yours could be damaged because of dieting. “Do you ever feel like other people are ‘blessed’ and you’re ‘cursed’ when it comes to your metabolism??” she writes in the beginning of the post, going on to explain why and what you can do about it. Body Network also consulted with our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, to offer her input on the topic.

Some People Try Dieting to Speed Up Their Metabolism, But It Has the Opposite Effect

Kelsey_Kunik_graciouslynourished2graciouslynourished/Instagram

In the video, Kunik explains that oftentimes when someone believes their metabolism is damaged, they might go to the wrong extremes. “That might lead you to dieting to lose weight or speed things up, but the truth is that dieting, especially dieting on and off over several years, can have a massive impact on how efficiently you burn calories,” she says.

Here Are the Signs and Symptoms Yours Needs Help

Kelsey_Kunik_graciouslynourished1graciouslynourished/Instagram

“While this is NOT medical advice and it’s not the ONLY possible cause of these symptoms, your metabolism could use a little help if you experience any of these,” she says.

Holding Onto Extra Weight

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Are you feeling heavier than usual? The first sign is “holding on to extra weight,” says Kelsey.

Fatigue

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

The second sign your metabolism is damaged? “Feeling tired,” she says.

Constipation

Door handle open to toilet can see toiletShutterstock

Are you having trouble going to the bathroom? “Number three on the list is constipation,” she says.

Always Feeling Cold

Frozen. Sad latina female sit on couch at freezing cooled studio flat in warm cap and blanket shiver tremble with cold. Unhappy young lady spend time at home feel bad suffer of heating system problemsShutterstock

Are you getting the chills more than usual? The fourth sign your metabolism is damaged is that you are “always feeling cold.”

Hormone Imbalances

Depressed woman sitting alone on the bed with hands on head feel stress, sad and worried in the dark bedroom and low light environmentShutterstock

Are you feeling all over the place or unusually hormonal, even when it’s not that time of the month. Number five, “hormone imbalances,” she says.

The Answer: Feed Your Body with Nutrients

Girl holds a paper plate with healthy food sitting on the floor. Home delivery food. Healthy eating concept. When you stay at home.Shutterstock

What should you do about it? “And the answer to repairing your metabolism is NOT another diet,” she continues. “When your body is given nourishing food on a regular basis that’s balanced with high protein, fiber, quality carbohydrates, healthy fats, and plenty of fruits and veggies, it begins to trust that food is available and your metabolism can start to HEAL itself. Your metabolism will NOT improve when your body is in a constant flux of starvation and excess — as if you needed another reason to stop dieting!”

Related: This Is Exactly How to Lose Body Fat This Year

Why Your Metabolism Could Be “Tanking,” According to Collingwood

tara_collingwood6dietdivatara/Instagram

Collingwood agrees on all points. “All of these could be signs that your metabolism is tanking,” she says, offering reasons why it may be happening. “It could be from lack of physical activity, poor diet, eating too little, getting too little sleep, or a variety of other reasons,” she says. “When under stress, the body tries to hang on to what it has which means lowering metabolism to prevent weight loss and cause fatigue and other symptoms.”

💪🔥Body Booster: If you are struggling with your metabolism, resist dieting. Instead, try and take a more balanced approach to nutrition, allowing it to reset.

Fitness & Workouts

7 Lifestyle Factors Slowing Your Metabolism

woman clutching her stomach with her hands in discomfort
Shutterstock
Leah Groth
By Leah GrothApr 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Does your metabolism seem to be slowing down? While most people know that your metabolism slows down in your older years, there are other factors that play into speed – and bad habits that might be contributing to its slow-down. Jamie Maitland, certified holistic nutritionist, elite fitness trainer, creator of the 21 Day Reset, and founder of The Office Health, reveals seven lifestyle factors that are slowing your metabolism to a crawl. And guess what? Most of them can be easily remedied.

Lack of Water

Black man at gym, water bottle and relax to hydrate in muscle development, strong body and fitness. Commitment, motivation and bodybuilder with drink in workout challenge for health and wellness.Shutterstock

Are you drinking enough water? “Dehydration can slow down the metabolism and inhibit our bodies to burn calories efficiently,” says Maitland. “Water is absolutely essential.”

Lack of Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Poor sleep quality or sleep deprivation can alter hormones, which can affect your metabolism. “Particularly the hormones that are involved in regulating our metabolism such as insulin, ghrelin, and leptin,” says Maitland.

RELATED: 7 Ways to Lose 15 Pounds in Two Months, Say Experts

Low Protein Intake

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Protein can help you feel full longer – and also takes more calories to burn versus carbs, “so if you are one to consume a high protein diet, you most likely have a speedy metabolism,” Maitland maintains.

Not Enough Movement

A man sitting on the bench and looking at the seaShutterstock

Are you not moving enough? “It’s no secret that we all know we need to move, plain and simple. Lack of movement means a significant decrease in the number of calories you burn every day,” Maitland reminds us.

Poor Diet

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Consuming unhealthy fats, heavily processed or high-sugar foods can negatively impact and slow down the metabolism, explains Maitland. “Heavy consumption of sugar in particular can lead to insulin resistance which, long term, can lead to higher levels of insulin in the blood. This can cause your body to store excessive fat,” she says.

Stress

Dark-haired girl covers her face with handsShutterstock

Stress can also impact metabolism: “Cortisol is a hormone released when we are stressed. It essentially sends our body into a ‘fight or flight’ mode, which temporarily pauses regular bodily functions and can slow the metabolism,” says Maitland.

Age

Pensive elderly mature senior man in eyeglasses looking in distance out of window, thinking of personal problems. Old woman wife consoling and hugging sad husband, copy spaceShutterstock

Finally, age impacts metabolism. “As we age, our bodies go through hormonal changes that can cause muscle tissue loss. The body becomes less effective at burning calories when muscle tissue is decreased, hence slowing down the metabolism,” explains Maitland.

RELATED: 10 Veggies to Help You Lose Weight

Here’s What Science Says

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

Fun Fact? According to a study published in Science, metabolism peaks around age 1, and then gradually declines about 3 percent a year until around age 20 when it plateaus. It slowly starts declining, about 1 percent annually, at age 60.

💪🔥Body Booster: Is your metabolism slowing down? Don’t blame it on age – unless you are over 60 – the scientifically determined age when it actually declines.

Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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