15 Everyday Habits That Are Wrecking Your Metabolism

Struggling with a sluggish metabolism is a common issue. Sometimes it feels like no matter what you do, your metabolism just won’t cooperate. Everyday routines might be slowing things down without you even realizing it, making staying fit a real challenge. Here are some common habits that might be messing with your metabolism so you can turn things around and figure out how to keep it running smoothly.

A woman in a red shirt and brown jacket looks unenthusiastically at a salad in a bowl with a fork, with vegetables including lettuce, radishes, cucumber, and an apple on the kitchen counter. — Photo credit: Shutterstock.

Skipping Breakfast

Two people eating a breakfast spread that includes toast, eggs, sausages, a salad, fruit-topped French toast, a glass of orange juice, coffee, and assorted sauces. — Photo credit: Shutterstock.

Skipping breakfast is like expecting your car to run on empty. Your metabolism needs fuel to kickstart the day. Plus, skipping it often leads to mid-morning hangry attacks and bad snack choices, slowing down your metabolism. Studies show that regular breakfast eaters tend to have a higher metabolic rate.

Not Drinking Enough Water

Woman in a patterned dress pouring lemon water from a glass pitcher into a glass in a bright indoor setting. — Photo credit: Shutterstock.

Think of water as your metabolism’s best buddy. Not drinking enough water is like running your engine without oil. It slows everything down and leaves you feeling sluggish. Aim for at least 8 glasses a day to keep everything running smoothly. Water aids in the metabolic process, helping to burn calories efficiently.

Sitting for Too Long

Woman with gray hair feeling stressed while working on laptop in a home office setting. — Photo credit: Shutterstock.

Sitting is the new smoking, they say. If your couch has a permanent imprint of your butt, it’s time to move. Prolonged sitting slows your metabolism, so get up every hour to stretch and move around. Sitting for long periods can decrease lipoprotein lipase, an enzyme that breaks down fat, contributing to weight gain.

Lack of Sleep

A woman sleeping in a bed with white pillows. — Photo Credit: Depositphotos.

Running on fumes? Lack of sleep throws your hormones out of whack and slows your metabolism. Think of sleep as a nightly recharge that keeps your internal engine running smoothly. Aim for 7-9 hours a night for optimal metabolism. Sleep deprivation affects hormones like ghrelin and leptin, which regulate hunger and fullness.

Eating Too Few Calories

A plate of sliced radishes and cucumbers next to a green napkin, fork, and a bottle of water with lemon slices, on a wooden table. — Photo Credit: Shutterstock.

Starving yourself? Bad idea. Your body goes into panic mode, slowing down your metabolism to conserve energy. When you eat too few calories, your body responds by reducing the metabolic rate to preserve energy, making it harder to lose weight and easier to gain it back once normal eating resumes.

Not Getting Enough Protein

Raw meat, seafood, vegetables and grains spread out. — Photo credit: Depositphotos.

Protein is essential for building muscle and maintaining a healthy metabolic rate. Skimping on protein can decrease your metabolism. Protein requires more energy to digest, boosting your metabolism. Aim for protein-rich foods like eggs, lean meats, and legumes to support muscle growth and metabolic health.

High Sugar Intake

A hand is pouring salt from a green and gray container into a glass bowl. A white plate with additional salt is visible in the background. — Photo credit: Shutterstock.

Consuming too much sugar can lead to insulin resistance and metabolic disorders, making it harder to maintain a healthy weight. High sugar intake spikes insulin levels, leading to fat storage and a sluggish metabolism. Opt for natural sugars from fruits and reduce intake of sugary snacks and drinks to keep your metabolism steady.

Lack of Strength Training

A woman is squatting in a gym with barbells. — Photo Credit: Depositphotos.

Muscle mass is crucial for a fast metabolism. Neglecting strength training can result in muscle loss and a slower metabolism. Strength training helps build and maintain muscle mass, which burns more calories at rest. Lift some weights to keep that metabolism fired up and maintain a healthy metabolic rate.

Overdoing Cardio

Two people are jogging together in a forested area while smiling, one wearing a gray jacket and the other in a blue shirt. — Photo credit: Shutterstock.

While cardio is good for heart health, excessive cardio without strength training can lead to muscle loss and a slower metabolism. Balance cardio with strength training to preserve muscle mass and keep your metabolism healthy. Too much cardio can stress your body, leading to metabolic slowdowns and increased cortisol levels.

Eating Processed Foods

Bad American foods. — Photo credit: Shutterstock.

Processed foods are often high in unhealthy fats, sugars, and additives that can disrupt your metabolism. These foods can cause inflammation and insulin resistance, slowing down your metabolism. Focus on whole, unprocessed foods to keep your metabolism running efficiently and avoid the chemical additives found in processed options.

Consuming Too Much Alcohol

A woman is holding a glass of whiskey. — Photo credit: Depositphotos.

Excessive alcohol intake can disrupt metabolic processes and contribute to weight gain. Alcohol can impair the liver’s ability to process and burn fats, slowing your metabolism and increasing fat storage. Moderation is key to maintaining metabolic health, as even moderate drinking can affect metabolic efficiency.

Skipping Meals

A person is sitting at a table eating a salad with a fork. In the foreground, an analog alarm clock displays the time at approximately 10:10. — Photo credit: Shutterstock.

Irregular eating patterns can confuse your metabolism, causing it to slow down. Skipping meals can lead to overeating later and disrupts your regular metabolic rate. Eating regular, balanced meals helps keep your metabolism steady and efficient, preventing those hunger pangs that lead to binge eating.

Not Eating Enough Fiber

Assorted healthy foods, including fruits, vegetables, and oats, displayed on a wooden surface, are the worst foods to eat before bed. — Photo Credit: Depositphotos.

Fiber aids digestion and helps regulate metabolism. A low-fiber diet can slow down the digestive process and metabolism. Foods high in fiber, like fruits, vegetables, and whole grains, help maintain a healthy metabolic rate and keep you feeling full longer. Fiber also helps control blood sugar levels, preventing insulin spikes.

Stress and Anxiety

A woman sits on the floor next to a bed, with her head resting on her hand and her eyes closed, appearing thoughtful or tired. She is wearing a white long-sleeve top and light-colored pants. — Photo credit: Shutterstock.

Chronic stress can lead to hormonal imbalances that slow metabolism and increase fat storage. High cortisol levels from stress slow down your metabolic rate and promote fat accumulation, especially in the abdominal area. Manage stress with relaxation techniques and exercise to keep your metabolism on track and reduce cortisol levels.

Relying on Diet Pills

Pills in a bottle with fruit on a wooden surface. — Photo credit: Shutterstock.

Diet pills can disrupt your natural metabolic processes and often lead to long-term metabolic issues. Many contain stimulants that temporarily increase metabolism but can cause long-term damage. Focus on sustainable diet and exercise changes for a healthy metabolism instead of quick fixes that may have harmful side effects.

15 Fitness Myths That Are Keeping You Unhealthy

A man and a woman are sitting on yoga mats inside a well-lit room, stretching and smiling at each other. She is tying her shoe; he is reaching for his toes. Exercise equipment is nearby. — Photo credit: Shutterstock.

We all have that friend who swears by certain fitness rules, but guess what? Some of those “rules” are total myths! From outdated advice to plain old misconceptions, it’s time to set the record straight. We’re breaking down some of the most common fitness myths that might be keeping you from reaching your goals.

Read it Here: 15 Fitness Myths That Are Keeping You Unhealthy

10 Reasons You Should Stop Counting Calories

Close-up of a person holding a smartphone showing a diet tracking app, with a table in the background featuring meal prep containers with rice, vegetables, meatballs, and seasoning items. — Photo credit: Shutterstock.

Counting calories might seem like a smart way to manage your diet, but let’s be honest—it’s tedious and sucks the joy out of eating. Who wants to turn every meal into a math lesson? Ditch the calorie obsession and focus on what really matters: enjoying your food and living your life. That’s not to say, conscious food and macro choices aren’t important, but the micromanaging of calories may be overkill. Here are some reasons why you should stop counting calories and start eating with a smile to enjoy life again.

Read it Here: 10 Reasons You Should Stop Counting Calories

*Select images provided by Depositphotos.

Gina Matsoukas

Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.