6 Things You’re Probably Doing To Kill Your Metabolism
Are you going through your day wondering what you are doing to kill your metabolism? If you’re struggling with weight gain or a frustrating lack of results, the answer might be hidden in your daily habits.
As a certified strength coach and sports nutritionist with over two decades of experience, I’ve seen how simple, unconscious routines can sabotage even the best efforts.
This guide will break down the six most common metabolism-killers I see in my practice. We’ll give you the science-backed strategies to fix them, putting you back in control of your body’s engine.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Prioritize Sleep: Aim for 7-9 hours nightly to regulate hunger hormones like ghrelin and leptin, as recommended by the National Sleep Foundation.
- Manage Stress: Chronic stress elevates cortisol, a hormone linked to increased abdominal fat. Use tools like meditation or deep breathing to keep it in check.
- Eat More Protein: Protein has a high Thermic Effect of Food (TEF), meaning your body burns more calories digesting it. Aim for 1.2 to 1.7 grams of protein per kilogram of body weight.
- Lift Weights: Resistance training builds metabolically active muscle, which combats age-related muscle loss (sarcopenia) and boosts your resting metabolic rate.
- Stay Hydrated: Dehydration can slow metabolic function. Drink water consistently throughout the day to support your body’s processes.
- Move More: A sedentary lifestyle tanks your metabolism. Increase your Non-Exercise Activity Thermogenesis (NEAT) by standing, walking, and taking active breaks.
Are You Doing These 6 Things that Kill Your Metabolism?
If you want to achieve your weight loss goals and feel your best, you need to avoid these common mistakes at all costs.
1. Not getting enough sleep
Consistently failing to get a good night’s sleep is one of the fastest ways to kill your metabolism. When you have a poor sleep routine, you create a cascade of hormonal problems that sabotage your body’s ability to burn fat effectively.
Lack of sleep disrupts the hormones that control appetite. Studies from the University of Chicago show that sleep deprivation causes levels of ghrelin, the hunger hormone, to spike while decreasing leptin, the hormone that signals fullness. This hormonal imbalance makes you crave high-calorie, low-nutrient foods.
To combat this, you must prioritize getting at least seven hours of quality sleep per night, in line with recommendations from the National Sleep Foundation. A consistent sleep schedule, even on weekends, is a powerful strategy. Consider using a sleep tracker, like an Oura Ring or WHOOP band, to monitor your sleep stages and identify areas for improvement.
2. Not managing your stress levels
Life is full of challenges, from work deadlines to personal responsibilities. If you don’t find healthy ways to manage your stress levels, it can seriously damage your metabolism and mood.
Related Article: 8 Things You’re Doing That Kills Your Metabolism
When you’re stressed, your body releases the hormone cortisol. Chronically high cortisol levels can wreck your health. Research from Yale University has shown a direct link between high cortisol and an increase in abdominal fat storage. This hormone also disrupts sleep and can increase your appetite, creating a vicious cycle.
Your best bet is to find a stress-management technique that works for you. This could be exercise, meditation, or simply setting aside time to read a book and unwind.
Evidence-based tools can make a significant difference. Apps like Calm and Headspace have guided meditations that have been shown in studies to reduce anxiety. Even a few minutes of deep-breathing exercises can lower cortisol and help reset your nervous system.
3. Not eating enough protein
Protein is essential for building and maintaining lean muscle mass, which is your metabolic furnace. Without enough protein, you risk losing muscle, which will absolutely kill your metabolism. More muscle means you burn more calories, even when you’re resting.
Protein also has the highest Thermic Effect of Food (TEF) of all macronutrients. This means your body uses more energy to digest it.
- Protein: Your body burns about 20-30% of its calories just breaking it down.
- Carbohydrates: The TEF is much lower, around 5-10%.
- Fats: The TEF is the lowest, at only 0-3%.
For active individuals, a good target is between 1.2 and 1.7 grams of protein per kilogram of body weight each day. This intake supports muscle repair and helps you feel full longer, preventing overeating. While whole foods like chicken, fish, eggs, and legumes are best, a quality protein powder can be a convenient way to meet your daily goals.
4. Skipping the weights
If your workout routine doesn’t include resistance training, you are missing the single most effective way to boost your metabolism. As we’ve covered, the more lean muscle you have, the faster your metabolism operates. You build that muscle by challenging it with weights.
Lifting weights creates microscopic tears in your muscle fibers, and your body burns calories to repair and rebuild them stronger. This process not only burns calories during your workout but also increases your Resting Metabolic Rate (RMR) for up to 48 hours afterward.
I recommend a minimum of two full-body weight training sessions per week. To maximize muscle growth, focus on the principle of progressive overload, which means gradually increasing the weight, reps, or sets over time. Prioritize compound exercises that work multiple muscle groups at once, like squats, deadlifts, and bench presses, for the biggest metabolic impact.
5. Not drinking enough water
Proper hydration is critical for every single bodily function, including metabolism. When you’re even mildly dehydrated, your metabolic rate can slow down. Some research, including a well-known German study, has shown that drinking water can temporarily increase metabolic rate through a process called water-induced thermogenesis.
While the exact percentage can vary, the principle is clear: staying hydrated supports an efficient metabolism. The U.S. National Academies of Sciences, Engineering, and Medicine recommend around 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) for women, including fluids from food.
The easiest way to ensure you’re drinking enough is to keep a water bottle with you at all times. Sipping throughout the day is far more effective than chugging large amounts at once. Unsweetened green tea and black coffee can also contribute to your daily fluid intake.
6. Sitting too much during the day
Most of us have jobs that keep us at a desk for hours. You sit during your commute, in meetings, and on the couch at night. This sedentary lifestyle is a surefire way to kill your metabolism. When you sit for prolonged periods, your body’s ability to regulate blood sugar and break down fat slows dramatically.
The key to fighting this is to increase your Non-Exercise Activity Thermogenesis, or NEAT. This is the energy you burn from all the movements you do outside of planned exercise, like walking, fidgeting, and even standing.
Studies have shown that you can burn 30-50 more calories per hour by simply standing instead of sitting. Over a full workday, that adds up significantly.
Make a conscious effort to move more. Set a reminder on your phone or use a fitness tracker like an Apple Watch to prompt you to stand up every hour. Take the stairs, walk during your lunch break, or consider a standing desk. Every small movement counts toward keeping your metabolic engine running.
FAQs About What Can Kill Your Metabolism
What are the signs of a slow metabolism?
Common signs that your metabolism may be sluggish include persistent fatigue, unexplained weight gain or difficulty losing weight, dry skin, constipation, and feeling cold often. If you are experiencing these symptoms, it’s a good idea to speak with a healthcare professional to rule out any underlying medical conditions like hypothyroidism.
Can you permanently speed up your metabolism?
While you can’t change your base genetic metabolic rate, you can significantly influence it through lifestyle choices. The most effective way to create a long-term increase is by building more lean muscle mass. Muscle is more metabolically active than fat, meaning it burns more calories at rest. Consistent resistance training is the key to achieving this.
How does age affect metabolism?
It’s a common belief that metabolism plummets as we age, but the science is more nuanced. A landmark 2021 study published in the journal *Science* analyzed data from over 6,000 people and found that metabolism remains surprisingly stable from age 20 to 60. The gradual slowdown many people experience is often due to lifestyle factors, primarily age-related muscle loss (sarcopenia) and decreased physical activity. By staying active and lifting weights, you can combat these effects and maintain a healthy metabolism well into your later years.
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