7 things that reduce Metabolism (Basal Metabolic Rate )

7 things that reduce Metabolism (Basal Metabolic Rate )

By Shalini Singhal  on: 15 September 2017
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Basal Metabolic Rate is the number of calories required to keep your body functioning at rest. BMR is also known as your body's metabolism. You use energy no matter what you're doing, even when sleeping. If you've noticed that every year, it becomes harder to eat whatever you want and stay slim, you've also learnt that your BMR decreases as you age. 

You would find many advices on how to raise metabolism which include- exercise, gain muscle mass & lose fat,have tea/ green tea,etc.

Here we would talk about the mistakes people do that slows down their metabolism. Listed below are 7 things that reduces metabolic rate or BMR


1.) Irregular meal timings and eating in bulk in one go.

Its important to have small and frequent meals with nearly similar timings everyday to keep metabolic rate high. People who work in shifts and with shifts varying frequently have a slow metabolism generally. Researches suggest that eating at the same times every day trains the body to burn more calories between meals


2.) Eating less protein and more simple carbohydrates also slows down metabolism. Proteins increase lean body mass which in turn increases your metabolic rate


3.) Lack of physical activity and Irregular exercise regime.Regularity in whichever physical activity you do is essential to keep your metabolic rate right. Lack of exercise reduces muscle mass and makes you put on fat which inturn reduces BMR. I suggest doing regular exercise ( walk/ yoga/ swimming/ dancing/ aerobics,etc) and even spreading out the activity during the day. One hour walk can be split into 30-30 mins brisk walk twice daily to improve metabolism. Sitting for long even for more than 20 mins, reduces metabolism.


4.) Not getting enough sleep. Erratic sleep pattern and lack of sound sleep makes your body sluggish due to reduction in resting metabolic rate. Sleep deprivation actually reduces the amount of energy your body uses at rest.Stay away from heavy foodstuff like fatty foods, tea, coffee,chocolate, alcohol,etc  at least 2 hours before bedtime.


5.) Eating too less or little. At times to lose weight,people tend to starve themselves or eat too little. This does not help them as their BMR slows down and body starts saving or conserving energy in whatever activity they do.


6.) Not having enough fluids in the diet slows BMR. Proper water intake and intake of fresh foods like salads, fruits spread throughout the day helps. Water is essential for proper cell functioning hence lack of it reduces the metabolic rate


7.) Skipping Breakfast . People who skip breakfast have a slower metabolism and conserve energy at the time when maximum calories should be burnt. Proper protein filled breakfast and accompanied with fresh fruit will help. Besides skipping the first early meal of the day will make you overeat in the next.


                                                                                                                                     Dr.Shalini Singhal



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Shalini Singhal

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Chief Nutritionist in Delhi NCR, India 

Dr. Shalini Singhal (Dietician & Nutritionist in Dwarka, Delhi NCR, India) is a Doctorate and PG Gold Medalist in Nutrition, an eminent healthcare professional with over 20 years experience in Nutrition Solutions Industry. Dr. Shalini Singhal brings in expertise from the world's best,scientifically proven and WHO endorsed wellness programs from USA, Pritikin Longevity Centre and also from other reknowned slimming & fitness companies like VLCC Health Care Ltd. She has headed Pritikin India and VLCC Nutri Diet Clinic and other Wellness Projects and spearheaded R&D initiatives in the field for several years. She has extensive experience of handling people who desire to lose weight and who have other associated problems. Her endeavors are focussed towards providing the most advanced and scientifically proven diet therapy for weight & disease management.Dr. Shalini Singhal (Dietician & Nutritionist  in Dwarka, Delhi NCR, India) has been an Educator and Trainer for dieticians and nutritionists pan India. She has written and published several original and review articles in various national and international journals on health, diet & nutrition. She has been participating in various conferences and is the Panelist of Nutrition & Wellness Club of various public schools in New Delhi NCR, India. Dr. Shalini Singhal has been promoting lifestyle modification programs for health and wellness at various events in schools in Dwarka & Gurgaon, colleges, clubs and corporate houses.
Shalini Singhal
Dr. Shalini Singhal
Chief Nutritionist in Delhi NCR Register Now!