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How can you accidentally mess up your metabolism?

Here are 6 lifestyle mistakes that can slow down your metabolism. Eating too few calories. Eating too few calories can cause a major decrease in metabolism. ... Skimping on protein. ... Leading a sedentary lifestyle. ... Not getting enough high-quality sleep. ... Drinking sugary beverages. ... A lack of strength training.

healthline.com - 6 Mistakes That Slow Down Your Metabolism - Healthline

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Eating too few calories can cause a major decrease in metabolism.

Although a calorie deficit is needed for weight loss, it can be counterproductive for your calorie intake to drop too low. When you dramatically lower your calorie intake, your body senses that food is scarce and lowers the rate at which it burns calories. Controlled studies in lean and overweight people confirm that consuming fewer than 1,000 calories per day can have a significant impact on your metabolic rate ( 1 , 2 , 3 , 4 , 5 ). Most studies measure resting metabolic rate, which is the number of calories burned during rest. Yet some also measure calories burned during rest and activity over 24 hours, which is referred to as total daily energy expenditure. In one study, when obese women ate 420 calories per day for 4–6 months, their resting metabolic rates slowed down significantly. What’s more, even after they increased their calorie intake over the following five weeks, their resting metabolic rates remained much lower than before the diet ( 3 ). In another study, overweight people were asked to consume 890 calories per day. After 3 months, their total calorie expenditure dropped by 633 calories on average ( 4 ).

Even when calorie restriction is more moderate, it can still slow metabolism.

In a 4-day study in 32 people, the resting metabolic rate of those who ate 1,114 calories per day slowed more than twice as much as that of those who consumed 1,462 calories. However, weight loss was similar for both groups ( 5 ). If you’re going to lose weight by calorie restriction, don’t restrict your calorie intake too much — or for too long. SUMMARY Cutting calories too much and for too long lowers your metabolic rate, which can make weight loss and weight maintenance more difficult.

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