According to everydayhealth.com your age, your diet, and your lifestyle can all send your body's calorie burn screeching to a halt. Here's how to fight back against extra pounds:
1. Hormones (Part 1 ) — A natural lack of estrogen receptors in the brain due to aging caused mice to gain weight without consuming more calories, researchers at the University of Texas Southwestern Medical Center found. The same principle could apply to humans. If you're concerned about your estrogen levels, talk to your doctor to find a healthy solution that works for your body.
2. Hormones ( Part 2) — The amount of the hormone testosterone in both men and women decreases with age. Testosterone helps regulate muscle mass, and the more muscle you have, the more calories you burn, even when resting. Men may be able to prevent this change by getting more vitamin D, a recent study in the journal Hormone and Metabolic Research found, but the same effect has not been confirmed in women. Skin-safe ways to boost your vitamin D intake include egg yolks, salmon and other fatty fish, and vitamin-fortified breakfast cereals.
3. Stress — causes your level of the hormone cortisol, which can harm your metabolism. Increased cortisol levels can cause overeating and weight gain, which causes metabolism to slow. Avoid people and situations that cause your stress level to spike whenever possible and adopt a stress-busting exercise routine that will also help you maintain your weight.
4. Lack of Sleep — when the body lacks sleep, it can have a difficult time metabolizing carbohydrates, which triggers a chain reaction. When you don't metabolize carbohydrates, your blood-sugar levels rise. High blood sugar levels spike insulin levels, and the increase in insulin tells your body to store unused energy as fat. To stop the cycle, set your body clock so you will stay caught up on ZZZs: Go to bed and wake up at the same time every day, even on weekend.
5. Eating Too Much Fat — slows metabolism. To maintain metabolism or change it for the better, make sure any meat you eat is lean, stick to low- or nonfat dairy, and consume plenty of the healthy monounsaturated fats found in raw nuts, fish, and avocados.
6. Medications Can Be Metabolism Triggers —
those known to change metabolism in some people include antidepressants, diabetes drugs, steroids, and hormone therapies. Talk with your doctor if you suspect that medicine is causing weight gain.
7. Health Conditions — the classic example of a disease that slows metabolism is hypothyroidism, which is when your thyroid gland doesn't make enough hormones. Find out for sure by asking your doctor to perform a blood test.
8. Eating Too Little — if you overdo your diet and cut too many calories from your eating plan, you could end up sabotaging your metabolism. Your body will slow down its calorie burning because it thinks you're starving. Another problem if you eat too little is that your body will break down valuable muscle tissue for energy. If you want to change your metabolism and still lose weight, eat enough so that you're not hungry. Smaller meals throughout the day — every three to four hours — may be a better bet so you stay satisfied.
9. Lack of Exercise —can cause fat to build up in your body and slow your metabolism. When you exercise your heart has to pump harder so that blood can transport the nutrients your muscles need, and when your muscles are working, your metabolism speeds up. Try interval training if you want to change your metabolism and burn calories even after your workout is over.