MILWAUKEE -- The things you're doing or not doing every day could be causing your metabolism to slow down. Tatiana Castellino, registered dietitian with Roundy's Supermarkets, joined the Studio A team to explain.
- Think of your metabolism as a fire - without fuel, it doesn't burn.
- Start your day off by 'breaking the fast' and getting your metabolism woken up
- Incorporate protein to help do this
- Eggs, Greek yogurt, cottage cheese, milk
- Within 15 - 60 minutes of waking
NO WEIGHT TRAINING
- More muscle mass = higher metabolism
- Muscle requires more calories than fat to maintain itself
CUTTING CALORIES TOO MUCH
- Think 'starvation mode'
- Your metabolism needs to 'trust' that you will feed it adequately - cutting calories too low will make your body want to store more as fat for survival
SITTING TOO MUCH
- Before you think this one doesn't apply to you because you work out, keep reading: More than half of our waking hours are spent sitting -- at your desk at work, in the car while driving, on the couch watching TV.
- Sedentary behavior is linked to significantly higher odds of heart disease, diabetes, and other serious health risks—even if you exercise regularly
- Even simply standing burns more calories than sitting, so every half hour, take a few minutes to at least get up.
NOT MANAGING STRESS
- Stress causes our bodies to metabolize food more slowly
- Stress increases hormones that stimulate the appetite center and leads to comfort eating behaviors - high fat- and sugar-filled treats
NOT ENOUGH SLEEP
- Sleep loss can mess with hormone levels that impact your metabolism - Cortisol levels rise, which is associated with fat storage, and growth hormone, which makes lean muscle tissue, decreases.
- Need 7 - 9 hours of sleep a night