5 Everyday Habits That Are Secretly Sabotaging Your Metabolism
As if managing perimenopause symptoms weren’t challenging enough, many women notice that their metabolism seems to slow down almost overnight. What worked to stay healthy and fit in the past doesn’t seem to cut it anymore, and weight gain can feel inevitable. But here’s the thing: small, everyday habits might be holding your metabolism back without you even realizing it. The good news? With a few strategic tweaks, you can stop sabotaging your metabolism and start supporting it.
Let’s dive into five common habits that could be secretly undermining your metabolism during perimenopause—and what you can do to turn things around.
1. Skipping Meals or Cutting Calories Too Much
It’s tempting to cut back on food when your metabolism feels sluggish, but eating too little can really backfire. When you skip meals or dramatically reduce your calorie intake, your body shifts into “conservation mode,” slowing down metabolism to preserve energy. For women in menopause, this effect can be even more pronounced, making it harder to maintain a healthy weight.
The Fix: Aim to eat balanced meals throughout the day that include protein, healthy fats, and fiber-rich carbs. Regular meals signal to your body that it’s safe to burn energy, which can help maintain a steady metabolism.
2. Relying on Caffeine for an Energy Boost
Many women find themselves reaching for extra cups of coffee or tea to combat fatigue, but relying on caffeine can have unintended effects on your metabolism. Caffeine can cause a spike in cortisol, your body’s primary stress hormone, especially if consumed in large amounts. Elevated cortisol levels can disrupt metabolism, lead to fat storage (especially in the abdominal area), and even worsen menopause symptoms like anxiety and sleep disturbances.
The Fix: Limit caffeine to one or two cups per day, ideally in the morning, and consider swapping your afternoon pick-me-up for something gentler, like herbal tea or a quick walk outdoors. When you’re feeling energized naturally, your metabolism can work more efficiently.
3. Avoiding Strength Training
Many women focus on cardio for weight management, but neglecting strength training could be a major factor slowing your metabolism. As we age, we naturally lose muscle mass, a process known as sarcopenia. Muscle is more metabolically active than fat, meaning the more muscle you have, the more calories you burn, even at rest. Strength training helps preserve muscle mass, keeping your metabolism revved up.
The Fix: Incorporate strength training into your weekly routine, aiming for two to three sessions per week. Exercises that target large muscle groups, like squats, lunges, and push-ups, are especially effective for boosting metabolic health.
4. Skimping on Sleep
Hormonal changes during menopause can make it harder to get quality sleep, but regularly cutting back on sleep can impact more than just your energy levels. Sleep plays a crucial role in regulating metabolism and appetite-controlling hormones, like ghrelin and leptin. When you don’t get enough sleep, you’re more likely to experience cravings, feel hungrier, and even gain weight, regardless of how well you eat or exercise.
The Fix: Prioritize sleep as an essential part of your health routine. Create a calming bedtime ritual, limit screen time before bed, and try to go to bed and wake up at consistent times. If sleep issues persist, consider talking to a provider who understands the link between hormones and sleep quality.
5. Ignoring Protein in Your Diet
Protein is a critical nutrient for muscle maintenance, energy, and satiety, especially during perimenopause. It also has a thermic effect, meaning it takes more energy to digest compared to fats and carbohydrates. Skimping on protein can lead to muscle loss, which slows metabolism and reduces your body’s overall calorie-burning potential.
The Fix: Make protein a priority at each meal. Incorporate high-quality sources like eggs, lean meats, fish, beans, and legumes into your diet. Aim to eat a portion of protein with each meal to keep your muscles strong and your metabolism active
Take Control of Your Metabolism During Perimenopause
Perimenopause brings a unique set of challenges, but by making small adjustments to these everyday habits, you can support a healthy, active metabolism. Remember, it’s not about drastic diets or hours at the gym—it’s about consistent, mindful choices that fit your life and support your body’s needs.
At Resplendence, we understand the complexities of menopause and metabolic health. Our personalized approach helps you identify the habits that may be holding you back and guides you toward sustainable changes that truly work for you. If you’re ready to take control of your metabolism and feel energized, empowered, and supported, we’re here to help.
Interested in a tailored approach to your metabolic health?
Download our FREE guide Essential Energy: Understanding the Role of Macronutrients in your diet and discover how small, intentional changes to your diet can have a big impact on how you feel. Then, schedule your personalized consultation to begin to create a customized plan for you!