1. Excessive cardiac load
One of the most reliable ways to increase metabolism is increased activity during the day and in the gym in particular. However, this activity usually goes along with low fat intake. But your body has several biological mechanisms that are necessary to maintain a normal state. When you give a strong load on the body (for example, cardiovascular training twice a day) during a low-calorie diet, the body adapts to new conditions, while reducing energy costs. This is accompanied by a decrease in metabolism and a weakening of the central nervous system, which ultimately leads to a slowdown in fat burning.
How to prevent it: Do not add large loads immediately. It is better to increase them gradually, as the body becomes accustomed, preventing the risk of a decrease in metabolism.
2. Complete reduction of carbohydrate intake
Complex carbohydrates are an important factor for maintaining the necessary level of metabolism and overall health. This is confirmed by numerous studies. In one of them, subjects for two weeks consumed products with almost zero carbohydrate content. At the end of the experiment, they showed a decrease in metabolism by 47%. Even more to the great effects of the absolute carbohydrate diet lead to additional exercise. This reduces the level of glycogen in the body, which significantly weakens the immune system.
How to prevent it: Do not give up carbohydrate foods completely, especially if you combine a diet with workouts. Studies show that a balanced rate of carbohydrate intake (100–150 g per day) contributes more to weight loss.
3. Rare meal
The idea that the less I eat, the more I lose weight, is often wrong. First, rare meals can lead to overeating at the end of the day. Secondly, regular snacks support the level of leptin (an appetite suppressing hormone) in the body. A significant role of the work of leptin is to inform the brain that the body has received a sufficient amount of nutrients, including fats, carbohydrates and so on. If leptin levels are low, your brain signals a decrease in energy reserves. One of the mechanisms contributing to this reaction is a reduced level of metabolism.
4. Lack of variety in diet
If you do not take into account the junk food with a lot of artificial additives, in general, food is not divided into more or less useful. Each product in its own way is necessary for the body, because it contains a certain set of useful trace elements. Therefore, when you eat, for example, exclusively chicken breast, with all the benefits of this product, you lose your body no less important elements contained in other foods.
How to prevent it: Try to avoid prolonged use of the same product. Diversify your diet with foods with different content of beneficial microelements: poultry, beef, pork, fish, legumes, fruits and vegetables.
5. Neglect of calcium
During a diet, people often increase their protein intake at the expense of carbohydrates and fats. Long-lasting high-protein and low-carb diets can lead to inadequate calcium intake. This, in turn, leads to bone pain, hypertension, and in addition to rapid fatigue and irritability.
How to prevent it: Make sure you consume enough calcium, as well as vitamin D3, to prevent the destruction of the bone composition.