What foods ruin metabolism?

Five Foods to Cut Back on When It Comes to Metabolism Refined grains. Shutterstock. Refined grains like those found in processed, packaged foods, white bread, pasta, and rice can sabotage weight loss. ... Sugary beverages. Shutterstock. ... Alcohol. Thinkstock. ... Granola. Shutterstock. ... Soybean oil. Shutterstock.

everydayhealth.com - 11 Best and Worst Foods for Boosting Metabolism - Everyday Health

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What Is Metabolism and How Does It Work?

“Your metabolism is what’s in control of your body and how it makes and burns energy from food,” says Melissa Majumdar, RD, a senior bariatric dietitian for the Brigham and Women's Center for Metabolic and Bariatric Surgery in Boston and a spokesperson for the Academy of Nutrition and Dietetics. “We rely on our metabolism to do everyday activities but also to breathe, think, digest, circulate blood, and regulate temperature,” she explains. Metabolism consists of our resting metabolic rate (RMR), which is the energy our body uses to breathe, circulate blood, and perform other basic functions; activity thermogenesis, which is any type of activity or exercise; and the thermal effect of food. “By just eating, we’re burning calories to turn that food into energy,” Majumdar explains. Each one of these factors makes up a typical percentage of the total energy expenditure, but there is some variability. For most people, thermogenesis makes up about 10 percent of their total energy expenditure, while resting metabolic rate accounts for about 60 to 70 percent. The most variability occurs with activity levels and can vary from 100 calories burned for a sedentary person to up to 3,000 calories or more for a training athlete.

What Affects Our Metabolism, for Better or Worse?

Genetics play the biggest role in metabolism, but some variations are seen among certain ethnic groups. Lean muscle mass, which accounts for about a 5 percent difference between men and women, also affects metabolism, because muscle burns more calories than fat, even at rest. Increasing muscle mass through exercise increases your metabolism even when you’re not actively exercising. The most variability in metabolism among individuals is also seen with activity thermogenesis (the number of calories you burn by being active).

How Does Eating Certain Foods Help Rev Up Your Metabolism?

Certain foods can speed up or slow down metabolism, potentially affecting weight loss. But it’s not a simple, direct relationship — "eat this to boost your metabolism and lose weight." For example, meals high in protein cause our metabolism to increase, but it’s usually temporary. “At that meal, your energy expenditure is greater,” says Majumdar. “Whether that actually translates to big changes, weight management, or weight loss is a different story.” What’s more, with respect to weight loss, metabolism isn’t the only factor; the amount we eat also matters. Eating meals high in protein, fiber, and healthy fats promotes satiety, meaning we’re less likely to eat as much at the next meal. On the flip side, not eating enough calories can cause your body to use muscle for energy, which can lead to a loss of muscle mass. If the body is trying to reserve its energy stores, metabolism will slow. Experts agree that there’s no one food that will have such a significant effect on our metabolism that it would cause us to lose weight. But there are foods that may rev up your metabolism a bit, and there are others you should eat in moderation or avoid altogether.

Six of the Best Foods to Help Boost Your Metabolism

1. Avocado

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How can I lose 10 pounds without exercise?

11 Proven Ways to Lose Weight Without Diet or Exercise Chew Thoroughly and Slow Down. ... Use Smaller Plates for Unhealthy Foods. ... Eat Plenty of Protein. ... Store Unhealthy Foods out of Sight. ... Eat Fiber-Rich Foods. ... Drink Water Regularly. ... Serve Yourself Smaller Portions. ... Eat Without Electronic Distractions. More items...

healthline.com - 11 Proven Ways to Lose Weight Without Diet or Exercise - Healthline

Your brain needs time to process that you’ve had enough to eat.

Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes ( 1 , 2 , 3 ).

How quickly you finish your meals may also affect your weight.

A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters ( 4 ).

Fast eaters are also much more likely to be obese.

To get into the habit of eating more slowly, it may help to count how many times you chew each bite.

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