8 Worst Mistakes That Are Slowing Down Your Metabolism!

Weight Loss Tips for a Slow Metabolism

Still can’t figure out what’s causing your metabolism to slow down?

When you stop and think about it, most people who are struggling to lose weight probably believe that they are stuck with the slow metabolism they are born with.

This can be true to a certain extent, because your genetics do dictate whether you have a naturally fast or slow resting metabolic rate.

But that can change throughout the course of your life, depending on various factors, both internally and externally.

So with that said, there’s definitely a chance you can boost your metabolic rate by various means, most notably through diet alterations and regular intense exercise sessions.

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What’s Slowing Down Your Metabolism?

Finding effective ways to give your metabolic rate the boost it needs is what’s going to help you finally reach your weight loss goals successfully.

But unfortunately, finding methods that really work can take some trial and error, sometimes leaving you with a slower metabolism than you started out with.

So in this article, we’re going to take a look at some of the biggest mistakes that are slowing down your metabolism and preventing you from shedding the weight with ease.

1. Choosing The Wrong Foods

Choosing The Right Foods For Weight Loss

Let’s start out with the obvious here.

One of the biggest ways that you have the most control over your metabolism is through targeted choices in foods you consume.

Targeted healthy fat loss foods, such as negative calorie vegetables like broccoli, can actually help to give your metabolism the boost it needs, while others, such as heavy carbs like pasta, can leave it slow and sluggish.

Avoiding heavy carbs and trans-fatty foods, and pairing this with a fat burning and metabolism boosting nutrition and exercise, is always a good part of any program you are using to slim down.

2. Yo Yo Dieting

Yo Yo Dieting Slows Metabolism

Nobody likes yo-yo dieting.

To go through all of the painstaking effort of shedding the weight in the first place, only to put the pounds back on, can be very discouraging and mentally draining to most people.

And not only that, it is also very bad for your health, especially your heart, to allow your weight to escalate up and down repeatedly.

It is far better, for both your mind and your body, to find and develop healthy habits that will help you slowly lose the extra pounds, and then maintain that healthy weight over a long period of time.

In order to do this successfully you need to find a comfortable set of lifestyle changes that you can make, in terms of both diet and exercise, which you can live with for the long-term.

3. Not Exercising Intensely Enough

Intense Exercise For Metabolism

When it comes to exercise programs for someone who has a super-slow metabolism and is desperate to lose weight, it isn’t enough to just hop on the treadmill for 20 minutes and then call it a day.

You need a serious exercise routine that is specifically designed to give you a solid metabolic boost.

This means you need a high intensity program that is going to increase not only your heart rate, but also the total number of calories used during and after your workout session.

Interval training that combines some sort of cardiovascular exercises with resistance weight training always works out best in this scenario and will yield the fastest results.

By doing a traditional low-intensity cardio-only fat loss routine, you’re not going to burn as many calories as you could otherwise, and this will not make a dent in the belly fat you are trying to lose.

4. Not Eating Enough Carbs

Healthy Carbs For Fast Metabolism

Although low-carb and zero-carb diets seem to be the dominant trend in weight loss nowadays, there is still some benefit to including carbohydrates in your daily meal plan.

As long as you choose the right variety of carbs and combine them with the right training routine, you can still lose just as much weight as you would if you were doing a low carb regimen.

Eliminating all forms of starch may work for some people, but this particular type of eating regimen is a great option for people who just can’t seem to go without carbs for one reason or another.

Even if you opt to consume lower amounts of carbs, you need to make sure that you haven’t completely eliminated carbohydrates from your diet. [1]

One of the key advantages of keeping enough carbs in your diet is that you will have the extra energy necessary to work out as intensively as what’s needed for a high intensity fat burning routine.

This goes hand in hand with point #3 in or list.

When you can maintain the proper level of intensity in your workouts you will be able to expend the extra calories needed to lose weight both during and after your workouts.

5. Not Getting Enough Protein

Protein Supplements For a Slow Metabolism

Not getting enough protein can also cause your body’s metabolism to slow down a great deal, because it’s what fuels lean muscle tissue.

Metabolic rates are naturally higher for those who have more muscle mass, because muscle requires more energy, which helps to burn more calories and thus, more fat. [2]

And the more fat that your body burns, the leaner you become.

And since muscle is denser than fat and takes up much less space per pound, a well-muscled and toned body will also look better in the same clothing as another person weighing the same amount, but with more fat and less muscle.

It’s also easier to exercise at more intense levels when you have adequate amounts of protein in your diet.

When you lack adequate amounts of protein in your diet, you won’t be able to build and maintain the muscle required for fat burning exercise sessions, and subsequently, you won’t be able to repair lost muscle tissue from your workouts either.

This is why so many people who are serious about fitness take a nutritional protein supplement after their workouts.

Another added benefit for weight loss is that the digestion of protein requires more calories to be spent than are used up in digesting other types of foods.

6. Cutting Out Caffeine

Coffee Helps a Slow Metabolism

Lean protein and select carbohydrates aren’t the only items you shouldn’t cut out of your diet to increase your metabolism.

Although water is usually the weight loss beverage of choice and great for any diet, drinking a caffeinated beverage like coffee can actually help to boost your metabolism.

But that doesn’t mean that you should substitute coffee for water though, as water is essential for overall health and flushing out toxins.

So, it’s still a good idea to drink several glasses a day.

But as far as coffee goes, in addition to the caffeine contained in it, coffee also contains chlorogenic acid, which helps to decrease the rate at which carbohydrates are absorbed by the body. [3]

This can help increase the length of time that a carbohydrate load in your diet takes to be expended, meaning that even if you’ve decreased their intake, you’ll more likely to have enough to last an entire workout.

7. Avoiding Cheats

Enjoy Cheats to Boost Metabolism

Also, don’t punish yourself for eating something extra, even something that can be fattening.

Once in a while, these treats can help you feel pampered, instead of a prisoner of your diet.

If the rest of your diet is fine, there is no reason that you cannot have delicious food added as a snack on occasion.

Many people believe that one mistake can ruin a diet, but this simply isn’t true.

Being depressed because you ate a cookie will do nothing for your metabolism.

Some nutritionists explain that indulging on occasion can actually help decrease the number of times someone will quit their diet.

Treating yourself at times to something extra can actually help you stay on your diet, and this can help ensure your past efforts.

An occasional snack won’t alter your higher metabolic rate, either.

8. Not Weight Training

Weight Training Will Boost Your Metabolism

As we grow older, our bodies change.

We build less muscle and our bones can decrease in density.

This is true equally, for both men as well as for women.

The effect is greater with women, however.

This rate of muscle generation also slows down our metabolic rates, meaning we need to consume fewer calories or become more active. [4]

Being able to increase the total volume of high impact cardiovascular exercise like running can be difficult for some as they grow older, though.

This can be worked around by incorporating a resistance weight training routing into your program.

Weight training can help you to build fat burning lean muscle mass and also help you to maintain bone density as you age. [5]


  1. Choose the right food, such as negative calorie vegetables and lean protein sources. Trans-fats and heavy carbs like pasta will only slow your metabolism down and keep you from shedding the weight.
  2. Make lifestyle changes that work to your advantage for permanent weight loss. Fad diets that cause you to lose and then gain the weight back again can be hazardous to your health as well as your mindset.
  3. When it comes to your workouts, focus on quality over quantity, which means exercising with adequate intensity to facilitate fat loss. Longer duration sessions will not necessarily produce better results.
  4. Contrary to popular belief, you don’t need to totally eliminate carbohydrates from your diet in order to get lean. Just make sure you are eating low impact carbs in a moderate volume.
  5. Make sure that you get adequate amounts of muscle building protein in your diet. The more lean muscle you have on your frame, the more calories your body will naturally burn throughout the day.
  6. Enjoy that cup of coffee every morning, or any time you like for that matter. The extra kick you get from the caffeine can go a long way for helping to boost your metabolism, especially during your workout.
  7. Indulging in your favorite treats every once in a while can actually help kick start your metabolism and burn more fat. You will also get the added benefit of being able to avoid burnout and stay on your diet plan for longer durations of time.
  8. Including weight training in your workout routine is essential for a greater calorie burn. Weight training can also give you that awesome toned look, as well as help to keep both your bones and muscles strong as you age.


These tips for avoiding metabolic blunders can help you lose that extra weight you’ve been carrying around permanently, but only if you stick with them for the long term.

Understanding your body and how it works, plus figuring out what works best for your specific needs, will help you in more areas than just weight loss and maintenance.

Healthy lifestyle changes can impact you in ways which can help you to enjoy life and live it to its fullest.

So avoid these 8 mistakes that can slow down your metabolism and see how much your weight and your entire life can change.

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