5 Diet Mistakes Seriously Slowing Your Metabolism

5 Diet Mistakes Seriously Slowing Your Metabolism

1.You don't eat enough

You need to cut calories to lose weight, but it's important not to overdo it. Going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Benardot. "Eat just enough so you're not hungry—a healthy snack mid morning and mid afternoon between three meals (about 430 calories each) will keep your metabolism humming." By eating a meal every 3 to 4 hours, you'll stay satisfied and keep from overeating later in the day.

2.You avoid caffeine

Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

3. Your food is covered with pesticides

Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain.

 Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides. But going organic is just the first step. Here are 23 more ways to eat clean.

4.You're not getting enough dairy

"There's some evidence that calcium deficiency, which is common in many women, may slow metabolism," says Lakatos. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

Bonus: Here's a sample calorie-burning day plan:
7 AM: Kick-start your day with yogurt and fruit for breakfast.
10 AM: Your morning java is full of antioxidants.
12 PM: A salad at lunch gives you a healthy dose of fiber.
2 PM: Drink a big glass of water. You need at least 6 to 8 cups a day.
4 PM: Organic grapes make a great snack.
7 PM: Salmon fillets or chicken breasts packs in the protein for dinner.
10 PM: Milk does a body good. Have a glass before bed.
11 PM: Sweet dreams! 

5.Your diet needs to pump iron

Iron-rich foods are essential for carrying the oxygen your muscles need to burn fat, says Lakatos. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources or iron.