10 Everyday Habits That Quietly Slow Down Your Metabolism (2 of 5)

Going Long Periods Without Protein

Protein is one of the most important nutrients for metabolic health. It fuels muscle repair, supports lean body mass, and helps your body burn more calories even while resting. When your meals are mostly carbs or fat without enough protein, your metabolism has less support to stay active. Long stretches without protein also increase hunger and make you more likely to overeat later. Including a source of protein at each meal helps keep your metabolism engaged and stabilizes blood sugar throughout the day.

Not Strength Training or Using Your Muscles Regularly

Muscle is one of the engines of your metabolism. The more muscle you have, the more calories your body naturally burns, even when you’re not moving. When you avoid strength training or rely solely on cardio, you miss out on a major metabolic boost. Over time, the body loses muscle naturally with age unless you actively maintain it. Fewer muscles means fewer calories burned and a metabolism that gradually slows down. Lifting weights, using resistance bands, or doing bodyweight exercises can reverse this decline steadily.