the basal metabolic rate corresponds to the minimum amount of energy that the body needs to survive at rest. In other words, it is the number of calories our body needs to perform its essential functions: breathing, digestion, nourishing the brain, heartbeat, maintaining body temperature, etc.

Just like a balanced diet and regular physical activity, the basal metabolic rate plays a role major role in weight loss. The higher your weight, the easier it will be for you to lose weight. But if, despite your best efforts, you can’t shed your excess pounds, it may be because you have a “slow” metabolism – in other words, You burn fewer calories when you are resting.

Which factors influence the basal metabolic rate?

Different from person to person, the basic metabolism depends on several factors. Some that we have little control over, such as age and genetics. Others that are difficult to change, such as low estrogen associated with menopause, diabetes, thyroid disease, or taking certain medications.

But a slow metabolism can also be caused by Bad habits that you have every day. Good news: it is possible to correct these and thus gradually increase your body’s energy expenditure to ensure its basic functions. It’s still necessary Identify these common mistakes, and replace it with a better routine. Based on multiple studies and advice from nutritionists, American media Eat this, not that!, has identified no fewer than twenty-six. We list the most common in pictures.

woman eating healthy salad, focus on fork with salad

“When trying to lose weight quickly and noticeably, many people mistakenly believe that eating as few calories as possible is best,” says nutritionist Lisa Moskovitz. “Not only can this lead to many deficiencies as the body receives less food overall, but it can even have the opposite effect on weight loss.”

When you eat too few calories, your body goes into starvation mode, which forces it to use muscle mass for fuel. It also lowers basal metabolic rate and calorie burn to conserve energy.

The good alternative: Instead of eating less, eat better!

young happy couple communicating while sitting on sofa and drinking beer

Do you often relax with a beer or a glass of wine after a stressful day at work? Warning: This habit can slow down your metabolism. “When a person drinks, they produce acetaldehyde (a highly toxic substance),” says Los Angeles-based nutritionist Seth Santoro. “The body spends time detoxifying itself instead of burning calories.” Alcohol consumption can reduce the body’s ability to burn fat by up to 73%, according to a study.

The good alternative: Replace the evening glass of mineral water with fruit slices or homemade ice tea and save yourself the alcohol for the weekend (to be enjoyed in moderation).

high protein food for bodybuilders such as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, beans, pumpkin seeds and sunflower...

Muscle is more metabolically active than fat. As a result, the more muscular we are, the more calories our body burns. In order to build muscle mass, regular physical activity is essential. But that’s not enough. Getting enough protein (animal and/or plant-based) is important. A deficiency can impair mass building and thus slow down the metabolism.

The good alternative: “Protein needs vary from person to person, but a daily intake of 0.8 to 1 gram of protein per pound of body weight is generally sufficient to promote weight loss,” says New York nutritionist Leah Kaufman.

Young teenage girl lying in bed with her smartphone late at night, unable to sleep or addicted to mobile or social media

Chronic lack of sleep can cause your metabolism to slow down. “This can result in you burning fewer calories, not controlling your appetite, and experiencing elevated levels of cortisol, a hormone that stores fat,” says nutritionist Seth Santoro.

The good alternative: Determine the number of hours of sleep you need to be fit and try going to bed a little earlier to reach it. If this seems difficult, start going to bed 10 minutes earlier. After a week, move your bedtime forward by another 10 minutes. Continue until you reach your ideal rest time.

Beautiful young girl sleeping on the couch in the living room, she was reading a book

While taking an occasional nap doesn’t have a significant impact on your metabolism, taking it every day can slow it down. Researchers at the University of Colorado at Boulder found that people burned 52 to 59 fewer calories during the day when they slept. This can be explained by a disruption in the circadian rhythm, the body’s internal clock, which plays an important role in metabolic function.

The good alternative: going to bed a little earlier in the evening instead of sleeping in the afternoon. If you really feel the need to take a nap, limit it to twenty minutes.

closeup, businessman using laptop, typing on keyboard, sitting at wooden desk with documents, writing email, accountant with...

When you work behind a desk all day, your body doesn’t engage its muscles as much as if it were in motion—even when walking. This is how you lose muscle mass and your basal metabolic rate slows down.

The good alternative: get up from your chair every hour and walk for at least two minutes. One study showed that these short walks help keep insulin levels stable; Your body will therefore be able to use the calories for energy instead of storing them as fat.

Cup of espresso with coffee beans, bag, scoop and steam on rustic wooden background

Drinking coffee in the morning is not a problem in itself. It’s just better to start the day with a tall glass or two of water, right after waking up, before enjoying your little black dress. According to New York nutritionist Lisa Jubilee, it’s a great way to boost your metabolism. And with good reason, the body’s metabolic function slows down during sleep, and by early morning the latter has gone seven or eight straight hours without drinking.

The good alternative: After waking up, rehydrate your body with a glass or two of water before you burden your body with other food or drinks. As a bonus, it reduces bloating and gives energy.

Beauty Sunshine Girl Portrait Pretty Happy Woman Enjoying Summer Outdoors Sunny Summer Day Under The Hot Sun On The Beach

If you spend most of your day indoors, you may not be seeing enough daylight… and therefore may be vitamin D deficient. Vitamin D is important for maintaining muscle tissue, which stimulates metabolism. At least that’s what a study published in the journal Therapeutic Advances in Chronic Disease shows.

The good alternative: Expose yourself to natural light for 15 to 30 minutes a day. And at the same time, focus on foods that are rich in vitamin D, such as salmon or eggs.

intermittent fasting, dieting and weight loss concept clock shaped wooden dish, spoon and fork eco friendly plate kitchen...

Because you’re caught up in the whirlwind of your daily routine and your eyes aren’t always glued to the clock, you tend to never eat at set times. But it can affect your metabolism and waistline. A 2012 Hebrew University study found that mice fed high-fat foods sporadically gained more weight than those that ate the same but regularly. Experts suggest that eating at the same time every day causes the body to burn more calories between meals.

The good alternative: eat at (more or less) fixed times.

closeup of a caucasian woman adding salt in sunny side eggs while standing near the stove in the kitchen

The thyroid affects metabolism. In this way, it can slow him down in the event of a fault. The thyroid gland needs iodine to function properly. It contains most table salt. However, if you buy refined sea salt, you may not be getting enough iodine on a daily basis. Ultimately, this can lead to thyroid dysfunction and slowing of metabolism.

The good alternative: opt for Guérande salt or fleur de sel at the end of a dish, which are healthier.

Chocolate dessert panna cotta in glass jars on wooden background

Impossible for you to leave the table before you’ve eaten your dessert? Note that it is not essential to end your meal on a sweet note, however. On the contrary, it would be better to ban this bad habit if you are having trouble keeping the line. And with good reason, your blood sugar spikes, and the excess sugar that your body doesn’t need for energy is very quickly absorbed by your system and stored as fat. Both mechanisms slow down your metabolism.

The good alternative: generally avoid desserts and sweets. If you want to end your meal on a sweet note, eat fruit or compote with no added sugar instead.

smart thermostat with a person saving energy with a soft shade

Researchers from the National Institutes of Health found that participants who slept in rooms at 18.8°C for a month doubled their amount of brown fat cells. These brown tissues are a type of fat that burns calories instead of storing them. “Brown fat becomes more active in cooler temperatures and helps us stay warm,” says endocrinologist Aaron Cypess. Sleeping in an overheated bedroom doesn’t help burn as many calories.

The good alternative: Follow the example of this study and do not heat your bedroom to over 19°C – 18°C ​​is more ideal. As a bonus, your sleep will be of better quality.


The editors recommend: